Calisthenics Push Workout for Beginners (Bodyweight Chest and Triceps Routine)

A Simple Bodyweight Push Workout to Build Upper Body Strength

Push workouts are an important part of any balanced calisthenics training program.

Push exercises train the muscles responsible for pushing movements, including the chest, shoulders and triceps.

This beginner calisthenics push workout focuses on building upper body strength using bodyweight exercises that can be performed at home or in a gym.

The workout can be performed 2 to 3 times per week depending on your training schedule.

Muscles Trained in a Push Workout

Push workouts primarily train the following muscle groups:

• Chest (pectorals)
• Shoulders (deltoids)
• Triceps

Strengthening these muscles helps improve upper body pushing strength and supports movements such as push ups, dips and pressing exercises.

Equipment Needed

This workout requires minimal equipment.

• Exercise mat
• Bench or chair
• Floor space

Optional equipment:

• Resistance bands
• Push up handles

Read our guide on the best clothes to wear for calisthenics to find performance gear designed for bodyweight training.

Essential Push Workout Gear

The Warrior Skin Men's No-Ride-Up Performance Tank Top with Inversion Tech® stays in place during push-ups, dips and planks. No-ride-up technology means unrestricted movement through every rep.

The Warrior Skin Men's No-Ride-Up Performance T-Shirt with Inversion Tech® provides full coverage and stays put during push workouts. Perfect for bodyweight exercises that require core engagement and upper body strength.

Beginner Calisthenics Push Workout

Perform the following exercises in order.

Push Ups

The push up is one of the most effective bodyweight exercises for developing upper body strength.

Key technique tips:

• Keep your body in a straight line
• Lower your chest toward the floor
• Keep your core engaged
• Push back up with control

Bench Dips

Bench dips help strengthen the triceps and shoulders.

How to perform bench dips:

• Place hands on a bench or chair
• Extend legs forward
• Lower your body by bending the elbows
• Push back up to the starting position

Incline Push Ups

Incline push ups are a great progression or regression exercise depending on your strength level.

Perform the movement with your hands elevated on a bench or step.

This variation places less stress on the shoulders and allows beginners to build strength gradually.

Plank Hold

Planks strengthen the core muscles which help stabilize the body during push exercises.

• Keep your body straight
• Engage your core
• Avoid letting your hips drop

How to Progress This Push Workout

As your strength improves you can increase difficulty by:

• Increasing repetitions
• Adding additional sets
• Reducing rest time
• Progressing to decline push ups

Consistent training will gradually improve your upper body strength.

Frequently Asked Questions

How often should I train push exercises?

Push workouts can be performed 2 to 3 times per week depending on recovery.

Can beginners build muscle with push ups?

Yes. Push ups are an excellent exercise for developing chest, shoulder and triceps strength.

Do I need equipment for calisthenics push workouts?

No. Most push exercises can be performed using only your bodyweight.

Explore More Warrior Addict Training Guides

• Beginner Calisthenics Workout Plan
• Beginner Functional Fitness Program
• HIIT Fat Loss Workout Plan
• Beginner to Intermediate Strength Training Program

Exercise and Training Disclaimer

The exercises and training programs on Warrior Addict are provided for educational purposes only.

Participation in exercise programs carries inherent risk including injury and physical strain.

Always consult a qualified healthcare professional before starting any new fitness program.

Warrior Addict is not responsible for injuries or damages resulting from use of this information.

Warrior Addict
Visit www.warrioraddict.com for more functional fitness training guides.