Intermediate Calisthenics Push Routine (Chest & Shoulders, BODYWEIGHT ONLY) | Calisthenics Family

what's up guys today we're going to do a

calisthenics strength workout are we

gonna do push exercise only today we

start off with the harder exercises the

Hansen push-up we're going to train for

the impossible dip we're gonna do

one-armed push-ups and after that we're

gonna do circuit sacred of three rounds

to finish the work at all

so enjoy this video and hopefully you

can use the exercise for your own

workout

so the first strength exercises

handstand push-ups we do three sets of

this with two minutes rest in between

two sets

[Music]

every workout that we do we always try

to start with the hardest exercise and

also the exercise that we're trying to

train for so in this routine we're

starting off with the handstand push-ups

our goal is to do very deep handstand

push-ups so as you can see my current

level is somewhere around 90 degrees so

to ultimately get that very deep

handstand we do negative hands and

t-shirts which comes down to the second

exercise of this routine which is we

also do three sets and we take two

minutes rest in between the sets we just

try to do one repetition each set when

we are at the deepest point we try to

push very explosive so that our

shoulders get used to the explosive

strength as required for the deep heads

and Bishop

so the third strength exercise of this

routine are as assistant impossible dips

with this exercise we also do three sets

and take two minutes rest in between two

sets

so we are not able to do a free

impossible dip yet so to train for this

move we're doing a easy variation of

this exercise for using a resistance

band

[Music]

[Music]

we really try to focus on pushing with

the forearms rather than the triceps

[Music]

so 2/4 strength exercise our Russian

dips we always try to look for exercises

that contributes to other calisthenics

exercises we really think that the

Russian dip contributes to the explosive

strengths that is required for the

impossible dip

[Music]

I forgot to mention that we always try

to do as many reps as possible except

for negative movements like the negative

hands and push ship when we really try

to focus on controlling the extended

movement of the exercise

[Music]

the fifth and also the last strength

exercise edition tr1 arm push-ups with

this exercise we're doing two sets

instead of three sets because we're

alternating between hands so this

exercise automatically asks for more

volume we've experienced that it's

easier to stabilize this exercise by

placing your hands on your glutes your

hamstrings instead of your lower back we

really try to not rotate the body as

many people do when they're doing one

arm to ships but we try to keep our body

as straight as possible

[Music]

keep in mind that this exercise asked

for a lot of core strength next to a lot

of pushing strength so doing a lot of

planks is great to get enough core

strength to the one hand t-shirt for

example you can do a maximum plant load

after each workout session at the end of

each worker we always like to finish

with a very high intensity first of all

we're doing this to increase our basic

strength by doing the so called basics

of the stomachs which are in this

circuit various bishops variation

and secondly we're doing this circuit to

stay lean are burning lots of calories

and they're really getting everything

that's left in you at the end of the

workers

[Music]

by doing this high intense circuit at

the end of the workouts we are making

use of the so called after burn effect

which simply means that you're still

burning calories in the hours after the

workout

[Music]

so this is our current push routine and

one sheet for you guys to use we hope

that this video gave you some more

insight on how to Train calisthenics if

this video helped you out please like

the video and comment down below what

you want to see next peace out

you