Calisthenics Push Workout (chest, shoulders & triceps) | No Equipment

what's up guys it's janaki here from

calisthenics family and welcome to a new

video today we're gonna do a bodyweight

push workout that you can do literally

everywhere it's not gonna be your

average workout because we're gonna

combine different training styles into

one quick and effective workout so let's

get started

[Music]

all right guys so like i said this is

not going to be your average push

workout why because we're going to

combine two exercises into one exercise

and we're going to do this for each

exercise for example we're gonna combine

the frog stand with the push-up into one

exercise and then this way we're gonna

hit the chest the shoulders and the

tricep in every single exercise and

we're gonna do multiple training styles

so we're gonna do bent arm training

straight arm training static training

and dynamic training and today we're

gonna do five exercises and each

exercise is gonna consist out of two

single exercises so basically we're

gonna do ten exercise today and for each

exercise we're gonna do eight

repetitions and if this is still too

hard you can also start with six

repetitions so let's get started with

the first exercise

[Music]

all right guys so for the first exercise

we're going to do the elevated bike

push-up together with the shoulder tabs

so both exercises are really going to

target the shoulders and we're going to

do a dynamic training and straight arm

training with the shoulder tabs so let

me show you how one wrap looks like

we're going to use an elevation

we're going to walk all the way

backwards

from here we're going to do a pike push

up

and shoulder taps

so this is one single repetition let's

get eight reps in

[Music]

[Music]

all right guy a-wrap's done

this exercise is really going to benefit

the handsome push-up or the handstand

itself

so let's move on to the second exercise

alright guys so after 60 seconds of rest

we're going to move on to the second

exercise and here we're going to combine

the frog stand with the explosive

push-up and the frog sends actually a

really good exercise to work your

coordination and to work your balance to

move on to the handstand so this is what

the superset is going to look like

for a frog stand you're going to place

your hands on the floor

and you're going to lean forward with

your elbows into your knees we're going

to hold this for five seconds

and when you're done you're gonna do the

explosive push-up

so this is one repetition let's do eight

in total

[Music]

[Music]

[Music]

[Music]

all right this is a heavy one

this is too heavy for you you can also

do the regular push-up or

frog stand with a feet assisted

so this was the second exercise let's

move on to the third exercise

all right guys so for the third exercise

we're gonna combine the planche leans

with the pseudo push-ups so as the name

suggests this is really gonna work your

planche strength so that's the straight

arm push strength and also the forward

lean strength which you can ultimately

use for a 90 degree handsome push-up or

skills like this so let me show you how

that looks like we're gonna do blanche

leans first

so you're gonna stand in a push-up

position from here

you're gonna walk a bit forward

and you're gonna lean

and from here pseudo push-up or forward

lean push-up

like this backwards and that is one

repetition

so let's do eight repetitions in total

let's go

[Music]

[Music]

[Music]

so

[Music]

[Music]

uh

[Music]

[Music]

all right guys so this was the third

exercise

let's move on to the fourth one and now

we're gonna combine the forward walks

with the decline push-up let's do this

[Music]

all right the fourth superset we're

gonna combine the forward walks and the

decline push-up the forward walks is

really gonna increase shoulder strength

which is the most important muscle for

calisthenics and with the decline

push-up you're gonna build chest

strength and size so let me show you

what one wrap looks like we're gonna

need an elevation so we're gonna step on

the elevation

and walk all the way backwards as far as

possible

from here we're gonna start

walking forward with straight arms

and now we're gonna do a push-up

and we're gonna walk back

so this is one single repetition let's

do eight repetitions

[Music]

[Music]

so

[Music]

huh

all right guys this was the fourth

exercise

also really heavy

let's move on to the very last exercise

exercise number five

[Music]

all right guys so make sure to get 60

seconds of rest between each exercise

and when you're ready we're gonna move

on to the last exercise with this

exercise we're going to combine the

diamond push-ups with the tricep

extensions and these exercises are

really going to target the tricep and

this is really a neglected muscle

especially with bodyweight and gym

training but this is really important

because this is really going to

strengthen exercises like the muscle up

the hands and push-ups and the dips so

let me show you how this superset is

going to look like

for a diamond push-up we're going to

make a triangle with our hands

place them on the floor and you're gonna

push up with your chest towards your

hands

that's a diamond push-up from here

we're gonna do a tricep extension

and then we're gonna do

the next repetition so this is really a

killer superset so let's get started

with eight repetitions

[Music]

[Music]

[Music]

all right guys last exercise done and i

really

feel the burn in my chest shoulders and

triceps so

i did one round in total

and for optimal progress you want to do

at least three rounds and if you really

want to maximize your results go for

five rounds in total so this was the

workout of today let us know in the

comments which kind of follow along

workouts you want to see next and we

will see you next week peace out guys

[Music]

you