Calisthenics Push Workout for Beginner

Calisthenics is one of the sophisticated ways of training and building a strong and athletic physique. If you’re a beginner and looking for the calisthenics push workout and exercises, so you’re at the right place.

You’ll see what calisthenics push workouts a beginner can do, what muscles worked, and a sample of calisthenics push workout routine – in this article.

What muscles Calisthenics Push workout worked?

The calisthenics push exercises work on several muscles at a time, such as the chest, shoulders, triceps, and core.

Chest: The chest is one of the largest upper body muscles. And every calisthenics push exercise, such as push-ups and dips. 

Shoulder: The shoulder muscles consist of the front, medial and rear deltoids, and the Rotator Cuff. Delts can easily be seen, however, the rotator cuff is located within the shoulder joint. Calisthenics push exercises like pike push-ups and handstand pushups work on the shoulder muscles.

Triceps: The Tricep is the largest muscle of the arm located on the rear part. It comprises three heads; long, medial, and short. Callisthenic push workouts like dips, triangle pushups, and triceps extension increase the triceps strength and tone muscles.

Core: The core is the mid-section of the body including the rectus abdominish and oblique.  Usually, most calisthenics push exercises activate core muscles.

Calisthenics push workouts also activated biceps, wrist and forearms to some extent.

Beginner Calisthenics Push workout List with How-to Instructions

1. Regular Push-ups

Beginner Calisthenics Push Workout
Beginner Calisthenics Push up Workout
  • First of all, get into a high plank position with your arms are straight under your shoulder and foot together.
  • Keep your body as straight as possible from top to the bottom.
  • Brace your abdominal muscle, and lower your body, especially chest toward the floor until it is couple of inches above the ground.
  • Hold for a second or two, and then extend your elbows to press back to return to the starting position.


  1. Keep your spine as neutral as possible during the entire movement.
  2. You can keep your foot wider than shoulder-width apart to make push-up easier.
  3. Perform each rep in a controlled fashion, so you can engage as many muscles as possible.
  4. If regular push-up is too difficult for you, you can try on your knees.

2. Parallel Bar Dips

Beginner Calisthenics Push Workout -  Dips
Parallel Bar Dips Workout
  • Grabbing the handles firmly hoist yourself up, so your feet stay above the ground.
  • Slightly lean your torso forward, bend your knees and clamp your feet behind your, that’s your starting position.
  • Keeping your abdominal muscles tight, inhale and bend your elbows to lower yourself until your shoulder are below your elbows. And then press into the bar to return to the starting position. That’s your one rep.
  • Do as many reps as you can.


  1. If you feel difficult to do the bar dips, then you can do half dips (for example, you can only lower your body as possible) or by the support of another person (you can your friend to hold your legs while you dips.
  2. Keep your shoulders back and down, and avoid shrugging.

3. Kneeling Pike Push Ups

  • In the downward-facing dog position, keep your hands slightly wider than shoulder-width apart and underneath your shoulders, and place your knees on or slightly off the floor.
  • Keep your head down, core tight and keeping your spine in the neutral position, lower your upper chest toward the ground.
  • Hold for a couple of seconds and then press back to the start. That’s your one repetition. Do as many reps as you can.


  1. Once you can do this easily go for its advance version, meaning try to perform by keeping your hips high toward the ceiling and knees off the floor, so you’re into an inverted “V” position.
  2. Focus on engaging your shoulder muscles during the movement.

4. Triangle Push up on your knees

  • Sitting on your knees, place your hands on the floor in a way that they make a triangle shape. Keep your arms straight below your chest. That’s your starting position.
  • Brace your core and bend your elbows to lower your chest until it reaches close to the floor.
  • Squeezing your triceps, press into the floor to extend your arms until they are straight. This is your one repetition.
  • Try to perform as many reps as possible.


  1. If this exercise is difficult for you, you can try narrow grip push up instead of triangle grip. The narrow push is responsible for the growth of your triceps mass and strength.
  2.  Once you can do triangle push-up easily, you can try the regular ones.

5. Tricep Extension on your knees

  • Get on your all fours and put your forearm on the floor with your hands are shoulder-width apart and elbows underneath the shoulders. This is your starting position.
  • Engaging your triceps, lift your elbows off the floor and extend your arms fully so your triceps muscle got fully activated. And then lower your elbows back to the start.
  • And without placing your elbows fully on the floor, go for next repetitions.
  • Do as many reps as you can.


  1. Perform each rep slowly and in a controlled fashion, so you can engage your triceps fully.
  2. Keep your back straight and core tight during the movement.

6. Chair Dips

  • Place your hands on the edge of a chair beside your hips. Hold your arms straight and heels on the ground.
  • Keeping your arms straight on the chair lift your Glutes off the chair and slightly move your torso forward.
  • Keep your legs straight in front of you with your toes pointing toward the ceiling. This is your starting position.
  • Lower your body as low as possible and then squeezing the triceps press back to the start. That’s one rep.
  • Do as many reps as you can.


  1. You can keep your entire feet on the ground or only the heels.
  2. You can do this exercise not only on chairs but also table, bed, or any higher object.  

Beginner Calisthenics Push Workout Routine

30-min Calisthenics Push workout Routine for Beginners

Reps: 10

Sets: 3 to 5

Rest b/w sets: 60 seconds

ExercisesMuscle Worked
Regular Push-UpsChest
Parallel Bar DipsChest and Triceps
Kneeling Pike Push-UpsShoulders
Triangle Push Up On Your KneesTriceps
Tricep Extension On Your KneesTriceps, Upper Chest, and Shoulders
Chair DipsTriceps
30-min Calisthenics Push workout Routine for Beginners

Since you’re here, you may also like: List of Calisthenics Workout With Execution & Routine

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