Calisthenics Push Workout – The most effective exercises

Part 1 – Skill Training

Before we start with the first exercise, it is very important to do a good warm-up. Therefore, we created a special Warm Up Routine which you can do before starting each Calisthenics workout.

Exercise 1 – Handstand Push-Up
We often start with the hardest exercise which is the Handstand Push-Up. Watch the Full Step-By-Step Handstand Tutorial so you know how to perform this skill. Try to do enough repetitions to make it challenging for yourself, but make sure to use the right technique and keep a good form. We always use Parallettes to make it easier. Is the handstand push-up too difficult for you? Just do the Handstand. Do 4 sets of this skill with around 1-3 repetitions.

Exercise 2 – L-Sit to Handstand
The next skill exercise will be the L-Sit to Handstand. For this exercise, we recommend you to put your parallettes on a box or to use higher parallettes. When you have more space it will be easier to make a swing and to perform this exercise. Is the L-Sit to Handstand too difficult for you? Just do the L-sit. Do 4 sets of this skill with around 1-3 repetitions.

Exercise 3 – Bend Arm Planche Hold
The last skill exercise will be the Bend Arm Planche Hold. We choose this skill because by doing this exercise you will become really strong in the isometric hold. Besides that, it benefits the handstand push-ups a lot. This exercise is pretty heavy. So, do you think this exercise is too hard for you? Then try it again with tucked knees. We recommend you to move on to a heavier exercise once you can hold a less heavy exercise for at least 10 seconds. Do 3 sets of this skill and hold for around 10-15 seconds. Do you want to learn more about the Planche? Then you should definitely take a look at our FREE Road to Planche Program.

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Part 2 – Dynamic Training

Let’s move on to a dynamic exercise to become stronger!

Weighted Dips
This chest exercise will really make your shoulders, triceps, and chest really strong which also benefits the skill exercises at the beginning of this workout. Is this exercise too hard for you? Then you can also use Resistance Bands to make it easier! We recommend you to choose the number of weights that challenge you. Of course, you can change the number of weights in the second or third set. Do 3 sets of this exercise with around 4-6 repetitions.

Part 3 – Circuit Training

The last part of this Calisthenics Push Workout is a Basic Circuit Training. During this circuit, we go for a higher range of repetitions to keep up with the basics and to get stronger in every angle. The goal is to do 4 rounds of this Circuit.

Exercise 1 – Wall Handstand Push-Ups
Do 6 repetitions of this exercise.

Exercise 2 – Negative Muscle-Ups 
Reverse muscle-ups: focus on getting down as slow as possible. Do 6 repetitions of this exercise.

Exercise 3 – Russian Dips
Do 8 repetitions of this exercise.

Exercise 4 – Diamond Push-Ups
Do 15 repetitions of this exercise.

Exercise 5 – Tricep Extension
Do 15 repetitions of this exercise.

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