push day calisthenics

18 Essential Push Day Calisthenics Exercises for Upper Body Strength and Muscle Mass

Are you ready to take your calisthenics training to the next level? push day calisthenics is an excellent way to build strength, power, and muscle definition in your upper body. In this article from Kizworld, we’ll provide you with a comprehensive guide to push day calisthenics, including the best exercises, sample workouts, and tips for getting the most out of your training.

18 Essential Push Day Calisthenics Exercises for Upper Body Strength and Muscle Mass
18 Essential Push Day Calisthenics Exercises for Upper Body Strength and Muscle Mass

Beginner Intermediate Advanced
Push-ups Archer Push-ups Planche Push-ups
Incline Push-ups Decline Push-ups Handstand Push-ups
Pike Push-ups Pseudo Planche Push-ups One Arm Push-ups

I. Calisthenics Workouts: Get Fit Without Weights

What is Calisthenics?

Calisthenics is a form of exercise that uses bodyweight movements to build strength, flexibility, and endurance. It is a great way to get fit without having to go to the gym or use any equipment. Calisthenics exercises can be done anywhere, anytime, and they are suitable for people of all ages and fitness levels.

Benefits of Calisthenics

There are many benefits to doing calisthenics, including:

  • Improved strength and endurance
  • Increased flexibility and mobility
  • Reduced body fat
  • Improved cardiovascular health
  • Reduced risk of injury
  • Improved balance and coordination
  • Increased self-confidence

Getting Started with Calisthenics

If you are new to calisthenics, it is important to start slowly and gradually increase the intensity and duration of your workouts over time. There are many different calisthenics exercises that you can do, so it is important to find ones that you enjoy and that challenge you.Some beginner-friendly calisthenics exercises include:

  • Push-ups
  • Squats
  • Lunges
  • Planks
  • Pull-ups

As you get stronger, you can progress to more challenging exercises, such as:

  • Handstand push-ups
  • Muscle-ups
  • One-arm pull-ups
  • Weighted calisthenics exercises

Calisthenics Workouts

There are many different ways to structure a calisthenics workout. You can do a full-body workout, or you can focus on specific muscle groups. You can also do calisthenics exercises as part of a circuit training workout.Here is a sample calisthenics workout for beginners:

  1. Warm-up: 5 minutes of light cardio, such as jogging or jumping jacks
  2. Exercises:
    • Push-ups: 3 sets of 10-12 repetitions
    • Squats: 3 sets of 10-12 repetitions
    • Lunges: 3 sets of 10-12 repetitions per leg
    • Planks: 3 sets of 30-60 seconds
    • Pull-ups: 3 sets of as many repetitions as possible
  3. Cool-down: 5 minutes of stretching

You can adjust the number of sets and repetitions to suit your fitness level. As you get stronger, you can increase the intensity of your workouts by adding weight or doing more challenging exercises.

Tips for Calisthenics

Here are a few tips for getting the most out of your calisthenics workouts:

  • Start slowly and gradually increase the intensity and duration of your workouts over time.
  • Find exercises that you enjoy and that challenge you.
  • Use proper form to avoid injury.
  • Listen to your body and rest when you need to.
  • Have fun!

Calisthenics is a great way to get fit and improve your overall health. It is a versatile form of exercise that can be done anywhere, anytime. So what are you waiting for? Give calisthenics a try today!How to Do a Muscle-Up

Beginner Intermediate Advanced
Push-ups Archer Push-ups Planche Push-ups
Incline Push-ups Decline Push-ups Handstand Push-ups
Pike Push-ups Pseudo Planche Push-ups One Arm Push-ups

The Best Calisthenics Gifts and Accessories

Calisthenics Workouts: Get Fit Without Weights
Calisthenics Workouts: Get Fit Without Weights

II. Advantages of Push Day Calisthenics

Compound Movements

Push day calisthenics exercises are compound movements, meaning they work multiple muscle groups at once. This makes them very efficient, as you can train several muscle groups in a short amount of time. For example, the push-up works the chest, shoulders, triceps, and core.

Improves Functional Strength

Push day calisthenics exercises also improve functional strength, which is the ability to use your muscles to perform everyday tasks. These exercises help you develop strength in the muscles that you use for pushing and pulling objects, such as when you open a door or lift a heavy box.

Increases Body Composition

Push day calisthenics exercises can help you increase your muscle mass and reduce your body fat. This is because these exercises build muscle and burn calories. Building muscle increases your metabolism, which helps you burn more calories even at rest.

Compound Movements Functional Strength Body Composition
Work multiple muscle groups at once Improve strength in the muscles that you use for pushing and pulling objects Increase muscle mass and reduce body fat

Lowers Risk of Injury

Push day calisthenics exercises are also low-impact, which means they put less stress on your joints and connective tissues. This makes them ideal for people who are recovering from injuries or who have joint pain.

Accessible and Convenient

Finally, push day calisthenics exercises are accessible and convenient. They can be done anywhere, at any time, and with no equipment. This makes them a great option for people who have busy schedules or who don’t have access to a gym.

Advantages of Push Day Calisthenics
Advantages of Push Day Calisthenics

III. Push Day Calisthenics Exercises

Beginner Exercises

Push-ups are a great way to build upper body strength and endurance. They can be done anywhere, and they require no equipment. To do a push-up, start by lying face down on the ground with your hands shoulder-width apart. Then, push yourself up until your arms are straight. Lower yourself back down to the ground, and repeat. If you’re new to push-ups, you can start by doing them on your knees. As you get stronger, you can progress to doing them on your toes.

Incline push-ups are a variation of the push-up that is easier to do. To do an incline push-up, place your hands on a raised surface, such as a bench or a chair. Then, do a push-up as described above. Incline push-ups are a good way to build strength in your chest and shoulders.

Pike push-ups are a more advanced variation of the push-up. To do a pike push-up, start by standing with your feet shoulder-width apart. Then, bend over and place your hands on the ground in front of you, shoulder-width apart. Walk your feet back until your body forms a straight line from your head to your heels. Then, do a push-up as described above. Pike push-ups are a great way to build strength in your shoulders, chest, and core.

Beginner Intermediate Advanced
Push-ups Archer Push-ups Planche Push-ups
Incline Push-ups Decline Push-ups Handstand Push-ups
Pike Push-ups Pseudo Planche Push-ups One Arm Push-ups

Intermediate Exercises

Archer push-ups are a more challenging variation of the push-up. To do an archer push-up, start by lying face down on the ground with your hands shoulder-width apart. Then, lift your right hand off the ground and reach it across your body to your left shoulder. Do a push-up as described above, and then return to the starting position. Repeat on the other side. Archer push-ups are a great way to build strength in your chest, shoulders, and triceps.

Decline push-ups are another challenging variation of the push-up. To do a decline push-up, place your feet on a raised surface, such as a bench or a chair. Then, do a push-up as described above. Decline push-ups are a great way to build strength in your chest, shoulders, and triceps.

Pseudo planche push-ups are a more advanced variation of the push-up. To do a pseudo planche push-up, start by standing with your feet shoulder-width apart. Then, bend over and place your hands on the ground in front of you, shoulder-width apart. Walk your feet back until your body forms a straight line from your head to your heels. Then, lower yourself down until your chest is almost touching the ground. Push yourself back up to the starting position. Pseudo planche push-ups are a great way to build strength in your shoulders, chest, and core.

Advanced Exercises

Planche push-ups are a very advanced variation of the push-up. To do a planche push-up, start by standing with your feet shoulder-width apart. Then, bend over and place your hands on the ground in front of you, shoulder-width apart. Walk your feet back until your body forms a straight line from your head to your heels. Then, lower yourself down until your chest is almost touching the ground. Push yourself back up to the starting position. Planche push-ups are a great way to build strength in your shoulders, chest, and core.

Handstand push-ups are another very advanced variation of the push-up. To do a handstand push-up, start by standing with your feet shoulder-width apart. Then, bend over and place your hands on the ground in front of you, shoulder-width apart. Walk your feet up the wall until you are in a handstand position. Then, do a push-up as described above. Handstand push-ups are a great way to build strength in your shoulders, chest, and core.

One arm push-ups are the most advanced variation of the push-up. To do a one arm push-up, start by lying face down on the ground with your hands shoulder-width apart. Then, lift your right hand off the ground and do a push-up with your left arm. Return to the starting position and repeat on the other side. One arm push-ups are a great way to build strength in your chest, shoulders, and triceps.

Push Day Calisthenics Exercises
Push Day Calisthenics Exercises

IV. Building a Push Day Calisthenics Routine

Once you have mastered the basic push day calisthenics exercises, you can start to build a routine that is tailored to your fitness goals. A good push day calisthenics routine will include a variety of exercises that target all of the major muscle groups in the chest, shoulders, and triceps.

Here is a sample push day calisthenics routine for beginners:

Exercise Sets Reps
Push-ups 3 10-15
Incline Push-ups 3 10-15
Pike Push-ups 3 10-15
Triceps Dips 3 10-15
Overhead Triceps Extensions 3 10-15

As you get stronger, you can increase the number of sets, reps, and exercises in your routine. You can also add weight to your exercises using a weight vest or resistance bands.

It is important to warm up before your push day calisthenics routine and cool down afterwards. Warming up will help to prevent injuries and cool down will help to reduce muscle soreness.

If you are new to calisthenics, it is a good idea to start with a beginner routine and gradually increase the difficulty of your workouts as you get stronger. With consistency and dedication, you will be able to build a strong and defined upper body using push day calisthenics.

Building a Push Day Calisthenics Routine
Building a Push Day Calisthenics Routine

V. Conclusion

In conclusion, push day calisthenics is a great way to build strength, muscle mass, and endurance. It is also a versatile form of exercise that can be done anywhere, anytime. If you are looking for a challenging and effective workout, then push day calisthenics is a great option for you.

Here are some tips to help you get the most out of your push day calisthenics workouts:

  • Start with a warm-up to prepare your body for exercise.
  • Choose exercises that are challenging but achievable.
  • Focus on proper form to avoid injury.
  • Rest adequately between sets and exercises.
  • Listen to your body and stop if you feel pain.

With consistency and effort, you will see great results from push day calisthenics. So what are you waiting for? Get started today and see how far you can push yourself!