Complete Calisthenics PUSH Workout for Beginners & Advanced

that will help you to get

You can do this workout with me in its follow along routine

in order to get insanely strong in your

This workout is for

calisthenics.

Athletes that want to have a

that builds muscle and also creates the foundation

for more advanced

calisthenics movements such as the handstand pushup.

In this workout, we will do

and do around

I'll give an easier variation with each exercise.

We have also added this workout

routine into our Calisthenics family workout app,

so you can take it anywhere

you go and measure your progress.

So are you ready?

Let's get started.

All right,

guys

This exercise

targets the lower side of your chest,

and it's

also a fundamental exercise for learning the muscle up.

So with this exercise,

we obviously going to start on a straight bar

and we're going to place our hands on shoulder width

apart with our thumbs tucked under like this.

We're going to jump on the bar.

Make sure you

depress your scapula and put your chest forward

from here.

We're going to bring ourselves down

with our elbows alongside our body

until the bar meets our upper abs.

And from here, try to push up explosively.

So, are you ready?

Let's get ten reps.

And after this, we're going to have 30 seconds of rest

to go to the next exercise.

So let's get started.

Chest up and let's go.

One, two,

three, four, five,

six, seven, eight,

nine, ten.

All right,

now, let's take 30 seconds of rest

and prepare for the next exercise,

So for this next exercise, we mainly going to target

our shoulders and also our triceps.

So with this exercise, you can grab the parrallettes

or place your hands on the floor,

bring your feet on an elevation into a pike position,

bring your hips up like this.

And from here, bring your head towards the ground

like this.

We're going to do this for eight

repetitions as this exercise is pretty hard.

So let's get started.

Pike position

and let's go.

One, two,

three,

four,

five.

come on.

Six. Two more.

Seven.

Last one.

Whoo!

All right,

let's prepare for the next exercise

and take 30 seconds of rest

before moving on

With this exercise, we're going

to need this elevation again to put our feet on.

Now we're going to do the decline push up,

which mainly targets the upper chest.

So we want to place our hands on the floor pretty wide.

Stand like this.

Place your feet on elevation

now in a completely straight line.

Make sure you keep that posterior pelvic tilt.

And from here, bring your chest

all the way to the floor.

And press back up.

All right.

So rest time is up.

We're going to do this for ten repetitions.

Let's get started.

Nice,

straight position, posterior pelvic tilt, and let's go.

One, two,

three,

four,

five, six,

seven,

eight,

nine,

ten.

All right, let's take some rest again

and prepare for the next exercise,

All right, guys.

So this exercise is great for training

your straight arm strength.

With this exercise,

we're going

to start on the floor, Place your knees on the ground

and bring your hands next to your knees

and make sure your arms are completely straight.

That's very important from here.

Make sure you protract your scapula

so you create that rounded upper back from here.

Press into the ground while not using your feet

to raise yourself up

until you're in a completely perfect position.

And slowly go down.

All right.

We're going to do this for six repetitions

as we want to do this as slow and controlled as possible.

Are you ready?

Let's get started.

So hands next to your knees

and let's go.

Press into the floor.

Slow and controlled.

Don't use your feet.

That's walk and go down

Completely straight legs.

Three,

four,

five.

Last one, six.

All right,

great.

So let's take some rest again,

and we're going to move on

So this exercise is similar to the previous one,

but now we're going to train

our bent arm isometric strength,

which is really, really effective, for example,

for learning the handstand pushup.

So we bring ourselves into a pike position

and basically

lean forward until your shoulders

are at the same line as your hands.

And now bring your head in front of you

and we're going to hold this

position.

Okay.

We're going to do this for 20 seconds.

Time is up.

Let's go

pike position.

Lean forward and let's get to the position.

And if you can push up.

All right, guys, that one is very hard.

But one of my most favorite exercises to get super strong.

So now let's take some rest again and move on

to the next exercise,

So this exercise

is a isolation exercise for the tricep.

We're going to need a lower bar.

We can choose of this one, the middle one

or the lower one.

I'm going to go for this one

and we're going to place our hands shoulder width apart,

step backwards, stand on your toes,

bring your hips forward

to create that posterior pelvic tilt.

Bring your elbows in.

And from here, move your elbows underneath the bar

just like this

while creating a stable base.

A stable core.

All right, We're going to do this for ten repetitions.

So, are you ready?

Let's get started. Grab the bar,

walk back,

and let's go.

One, two,

three,

four,

five, six,

seven,

eight,

nine.

Last one, ten.

This is a real killer for the tricep.

All right, now, let's take some rest again,

and let's move on to the very last exercise,

this exercise trains your straight arm strength.

Again,

your core muscles, your arms and your shoulder stabilizers.

We're going to need a bar, like a parallel bar like this.

We're going to grab the bar right here and make sure

before we start

to depress your scapula like this, tuck your knees.

And from here, you can straighten out your legs.

We're going to try this for 15 seconds.

So are you ready?

Time is up.

Let's get started.

Depress your scaplua and let's hold.

One, two, three, four,

five, six, seven, eight,

nine, ten, 11, 12, 13, 14, 15.

Cool.

All right, guys,

that's it.

That was the first round.

Make sure to do about

to get an effective workout in

With each workout,

Try to do more reps if you can.

You can also check out this workout

routine in our calisthenics family workout

every we can keep track of your progress

and also follow a lot more routines

and workout plans for building muscle mass,

gaining strength, improving mobility

and learning calisthenics skills.

Make sure to check out our app in the Google Play

or App store and download it for free.

Lastly, let's get into

This week we will give away one

set of our optimal grip Parallettes,

which is a perfect piece

of equipment for your push workouts.

So

after publishing this video.

The winner will be announced in next week's video.

This is what we gave away in last week's video,

and the winner will appear right here in this screen.

Congrats.

Let me know in the comments

And don't forget to like, subscribe

and put your notification bell on, so you

don't miss the next week's giveaway winner.

Thanks for watching and joining this workout with me

and I'll see you in one of the next videos.

Peace out.