The Perfect Calisthenics PUSH Workout for Beginners & Advanced

what's up guys it's jean-luc from

calisthenics family and today we're

going to do a complete calisthenics push

workout that's very effective for

building muscle mass and strength so i

personally have been doing a push-pull

leg split routine for a very long time

now this just works best for me because

in this way i will be able to target

each muscle groups twice a week which is

optimal for growing muscle mass and

strength so for today's workout i've

made a selection of exercise that helped

me the most to build muscle mass for the

chest shoulders and triceps and besides

building masses these will also be the

most effective exercises to build

incredible strength to progress fast in

calisthenics exercises such as the

handsome push-up the lc2 handstand and

also advanced push-up and dip variation

so we have noticed that you guys really

seem to like the follow along workout so

that's exactly what we're going to do

today we're going to do

eight exercises in about eight minutes

so if you don't have much time or if

you're just getting started with

calisthenics you can do just one or two

rounds but if you have some more trading

experience you should do about three to

five rounds for optimal results all

right guys so let's get started we're

going to do each exercise for 30 seconds

and then take 30 seconds of rest and for

each exercise i'm going to do an easy

variation so anyone at any level can

follow along alright guys so i've

already created and scheduled today's

workout in our brand new castings family

app so it's very easy to just tap and

play and follow along and also track

your progress to improve every single

week alright let's get started the first

exercise is going to be the diamond

push-up so this exercise is going to

target the chest and also the triceps

and a little bit of the shoulder so

we're gonna start with a diamond

position in the hands from here and then

move the triceps

outside

and then you wanna touch

your hands with your chest all right

let's do this exercise for 30 seconds in

three two

one let's go

[Music]

make sure to keep a straight body

like this

[Music]

and if this is too hard you can just

move to your knees

[Music]

all right come on guys

[Music]

three

two

one

all right guys

one of my favorite exercises so let's

move on to the next one which are the

dips so for this exercise we're gonna

need parallel bars

which are just over here

so the dips are gonna target the chest

but mainly the shoulders and also a bit

of the tricep and this is really a very

good exercise to gain strength also for

a harder exercise such as a handsome

push-up so we're gonna

stand up and you wanna move all the way

to a 90 degree angle

in your elbows

alright are you ready let's get started

in three two one

[Music]

all right guys come on

and if this is too hard

you can do the bench dips

keep your body straight come on

five

four

three

two

one

[Music]

all right guys

this is also one of the best exercises

to build muscle mass so let's go to the

next exercise all right next up is the

elevated pike shoulder tap so we need an

elevation for our feet we're gonna use

this bench over here

so this exercise is perfect to build

straight arm pushing strength which is

necessary to learn the handstand and

also handsome push-ups so

all right guys let's get ready

make sure to be in a pike position

straight legs

completely upside down

look towards your toes let's get started

in three two one

and tap your shoulders like this

[Music]

um

[Music]

come on guys

a few more seconds

[Music]

all right guys three

two

one

oh

all right

this one has a real killer

for the shoulders so let's move on to

the next exercise the next stop is the

explosive push-up and this one is really

beneficial for explosive exercises think

about the muscle up or for example if

you want to learn the superman push-up

this one is really necessary to master

so let's move to the push-up position

and what we're going to do

is push up

and make a small jump and if possible

you can also make a small clap in

between

all right so are you ready

let's get started let's do this for 30

seconds

three two

one

[Music]

one guy three

two

one

oh man

i think this is the hardest of today

clapping push-up but you don't need to

do the clapping part

just jumping is all right

all right let's move on to the next

exercise guys

next up straight bar dips

we're going to use this bar

so straight bar dips are really going to

target the lower side of your chest and

also the triceps

so straight bar dips

gonna look like this move your chest all

the way to the bar

and if this one is too hard you can just

do

straight bar jumps

just like this

all right let's get ready three two

one

keep a straight body

let's do this for 30 seconds

[Music]

all right guys five seconds left

three

two

one

[Music]

damn

it's gonna get tougher and tougher each

exercise let's get 30 seconds of rest

and prepare for the next exercise we're

going to do bike push-ups and this is

the most underrated

exercise for push because most people

neglect this exercise and at the same

time it's the most important exercise to

gain strength for handsome push-ups lc2

handstand and exercise like that so

we're gonna move to a pike position like

this

straight arm straight legs and move your

head in front of you like this

let's get started in three

two

one

let's go for 30 seconds

[Music]

all right guys come on

few more reps

three

two

one

and push

all right

this is my favorite exercise

to build shoulder strength and muscle

mass

let's move on to the next one and this

is going to be the wide grip incline

push-up for this exercise we're going to

need an elevation just like this one and

the higher the elevation is the easier

it gets so if you're just getting

started with calisthenics i would

suggest to start on this height so i'm

going to do it on this bar

so like i said wide grip

to target the outside of your chest

let's get started in three

two

one

and touch the bar with your chest

[Music]

all right guys come on

[Music]

come on

a few more reps

three

two

one

[Music]

oh

all right guys

one of my favorite one to get that

white chest

so

let's move on to the last exercise take

30 seconds of rest and we're gonna do

the bar tricep extension

and guys this is the perfect setup for

this exercise

so if you're a complete beginner you can

do this exercise right here

if you're intermediate you can use this

bar if you're more advanced you can use

this lower bar so this is a perfect

example how you can make the exercises

harder and progress while still using

your own body weight

so let's get started i'm going to use

this bar

so what we're going to do straight body

move your elbows underneath your head

all right let's get started in three two

one

[Music]

come on

[Music]

come on guys

let's do this

[Music]

okay guys one more rep

[Music]

them guys

since this is the last exercise always

the hardest when you trade in the circus

style

but we did it well done

we finished the first round so

if you're a beginner you can do one more

round and just improve each more week so

maybe in four weeks you're gonna do two

or three rounds

and if you're more experienced you

should do at least

two or three more rounds

so guys you can also just follow this

workout in our app like i said it has a

library of 400 plus exercises where you

can track progress of each individual

exercise which is very very important to

do if you're serious about getting

results so besides the library the app

also includes over 30 complete workout

plans for every goal from beginner to

advanced like learning skills

training from home

losing weight and also gaining muscle

mass you can download the app for free

in google play or the app store to try

out some of the programs so let's dive

into this week's giveaway and we're

giving away one pair of our optimal grip

gaston's family parallettes so how to

win

like this video subscribe to our channel

and

comment within the first seven days

after publishing this video the winner

will be announced in the next video so

last week we gave away two sets of our

calisthenics family riff wraps and the

winners will appear right here in the

screen congrats all right guys that's it

make sure to subscribe for more castings

workouts and tutorial we will see you

guys next week peace out guys

[Music]

you