{"id":61483,"date":"2024-07-04T16:08:44","date_gmt":"2024-07-04T16:08:44","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=61483"},"modified":"2024-12-27T20:22:53","modified_gmt":"2024-12-27T20:22:53","slug":"calisthenics-push-workout","status":"publish","type":"post","link":"https:\/\/dev.betterme.world\/articles\/calisthenics-push-workout\/","title":{"rendered":"At-Home Calisthenics Push Workout with No Equipment"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenics-push-workout\/#Is_a_PushPull_Split_Good_for_Calisthenics\" >Is a Push\/Pull Split Good for Calisthenics?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenics-push-workout\/#How_Many_Sets_for_Calisthenics_Push_Day\" >How Many Sets for Calisthenics Push Day?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenics-push-workout\/#For_Newbies\" >For Newbies<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenics-push-workout\/#Intermediate_and_Advanced\" >Intermediate and Advanced<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenics-push-workout\/#What_Are_Calisthenics_Push-Ups_for_Beginners\" >What Are Calisthenics Push-Ups for Beginners?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenics-push-workout\/#Incline_Push-Up\" >Incline Push-Up<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenics-push-workout\/#Wide-Grip_Push-Ups\" >Wide-Grip Push-Ups<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenics-push-workout\/#Kneeling_Push-Up\" >Kneeling Push-Up<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenics-push-workout\/#Can_You_Get_a_Big_Chest_with_Calisthenics\" >Can You Get a Big Chest with Calisthenics?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenics-push-workout\/#Exercise_1_Tight_Push-Ups\" >Exercise #1: Tight Push-Ups<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenics-push-workout\/#Exercise_2_Archer_Push-Ups\" >Exercise #2:\u00a0 Archer Push-Ups<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenics-push-workout\/#Exercise_3_Decline_Push-Ups\" >Exercise #3: Decline Push-Ups<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenics-push-workout\/#Exercise_4_One-Arm_Push-Ups\" >Exercise #4: One-Arm Push-Ups<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenics-push-workout\/#Exercise_5_Handstand_Push-Up\" >Exercise #5: Handstand Push-Up<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenics-push-workout\/#Exercise_6_Clap_Push-Up\" >Exercise #6: Clap Push-Up<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenics-push-workout\/#FAQs\" >FAQs<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenics-push-workout\/#What_is_a_good_push-to-pull_ratio_for_calisthenics\" >What is a good push-to-pull ratio for calisthenics?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenics-push-workout\/#Which_calisthenic_workout_is_best\" >Which calisthenic workout is best?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenics-push-workout\/#Is_a_pushpull_split_better_than_an_upperlower_split\" >Is a push\/pull split better than an upper\/lower split?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenics-push-workout\/#Is_pushpull_an_effective_training_split\" >Is push\/pull an effective training split?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenics-push-workout\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Push-ups are one of the most well-known calisthenic exercises in the world. They\u2019re accessible and adaptable to just about any fitness level. Although they\u2019re typically thought of as a chest and tricep exercise, they provide an excellent core stability challenge, in addition to notable recruitment of the anterior deltoids.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=calisthenics_push_workout\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/04\/4_2024_04_25_max_Gif_Calis_Olesya_1_blog-ezgif.com-gif-to-mp4-converter.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">Arguably the best thing about push-ups is their lack of equipment. As long as you have a stable surface with enough room for your body, you can perform this exercise anytime. However, upper-body pushing exercises go far beyond the standard push-up. There are numerous equipment-free pushing exercises for any fitness level that can be used to make impressive gains for your shoulders, chest, triceps, and core.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The exercises outlined in this article range in level of difficulty, but can all be progressed and regressed based on where you are in your fitness journey. Let\u2019s get started!<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_a_PushPull_Split_Good_for_Calisthenics\"><\/span><b>Is a Push\/Pull Split Good for Calisthenics?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A \u201cpush\/pull split\u201d refers to the exercises you use for each workout in your training week. While there are many ways to split up your workout program, one of the most popular and most effective splits is the push\/pull.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As the name implies, this split alternates \u201cpush\u201d days with \u201cpull\u201d days. In other words, let\u2019s say your goal is to work out four days per week. Many people who are struggling with performing four full-body workouts each week do so because they may find their muscles don\u2019t have adequate time to recover. A good solution is to alternate a workout where you perform all the pushing exercises one day, with one where you perform all the <\/span><a href=\"https:\/\/betterme.world\/articles\/best-pulling-exercises\/\"><span style=\"font-weight: 400;\">pulling exercises<\/span><\/a><span style=\"font-weight: 400;\">. In this four-day workout scenario, the person may choose to perform a push day on Monday, a pull day on Tuesday, a rest day on Wednesday, a push day on Thursday, and a pull day on Friday, before taking the weekend off.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some even go one step further and separate lower-body workouts from their upper-body workouts. This is referred to as a \u201cpush\/pull\/legs split\u201d. This means the person will perform all upper-body pulling exercises one day, all upper-body pushing exercises the next, and all lower-body exercises on the third day.\u00a0\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here\u2019s an example of a push\/pull\/legs split:\u00a0<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">Monday:<\/span><\/i><span style=\"font-weight: 400;\"> Push<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">Tuesday: <\/span><\/i><span style=\"font-weight: 400;\">Pull<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">Wednesday:<\/span><\/i><span style=\"font-weight: 400;\"> Legs<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">Thursday:<\/span><\/i><span style=\"font-weight: 400;\"> Rest<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">Friday: <\/span><\/i><span style=\"font-weight: 400;\">Push<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">Saturday:<\/span><\/i><span style=\"font-weight: 400;\"> Pull<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">Sunday: <\/span><\/i><span style=\"font-weight: 400;\">Rest<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Notice that in the previous example, the individual performs two push and two pull workouts, but only one lower-body workout. This is common as lower-body workouts typically result in significantly more metabolic <\/span><a href=\"https:\/\/betterme.world\/articles\/can-stress-cause-weight-loss-even-when-eating\/\"><span style=\"font-weight: 400;\">stress<\/span><\/a><span style=\"font-weight: 400;\"> than upper-body workouts, so they require more recovery time and less frequency for muscle adaptation.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The primary benefits of using a push\/pull split are:\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Higher training frequency<\/b><span style=\"font-weight: 400;\">. As you\u2019ll have a minimum of one day off between training sessions in which you work the same muscle groups, you\u2019re able to complete a higher frequency of training while still meeting rest recommendations.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Time efficiency. <\/b><span style=\"font-weight: 400;\">As you\u2019ll be increasing your training frequency, you can decrease your training volume in every workout and still achieve the same weekly volume as you would with fewer but longer full-body workouts.\u00a0\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Strength and muscle gains.<\/b><span style=\"font-weight: 400;\"> Some research has suggested that higher weekly training frequencies using a push\/pull split of the major muscle groups results in improved strength and muscle gains, while other research found there to be no meaningful difference, assuming a relatively equal weekly training volume. Either way, if you choose lower frequency, higher volume per workout, or higher frequency, lower volume per workout, you can expect to see excellent results.\u00a0<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">One potential disadvantage of using push\/pull splits is that higher frequencies result in fewer <\/span><a href=\"https:\/\/betterme.world\/articles\/what-to-do-on-rest-days\/\"><span style=\"font-weight: 400;\">rest days<\/span><\/a><span style=\"font-weight: 400;\">. Therefore, while you\u2019ll be resting your pulling muscles on push days and vice versa, there won\u2019t be as many days of total rest. This can cause some people to feel more sore throughout the week than if they completed fewer workouts at a higher training volume.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, this all comes down to personal preference and is something you\u2019ll get a sense for as you become more experienced in your strength training journey.<\/span><\/p>\n<p><strong>Yanking yourself back in shape has never been so easy with our game-changing fitness app! <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=calisthenics_push_workout\">Start transforming your life with BetterMe <\/a>!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Many_Sets_for_Calisthenics_Push_Day\"><\/span><b>How Many Sets for Calisthenics Push Day?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The number of sets for <\/span><a href=\"https:\/\/betterme.world\/articles\/benefits-of-calisthenics\/\"><span style=\"font-weight: 400;\">calisthenics<\/span><\/a><span style=\"font-weight: 400;\"> push day is dependent on various factors as everyone responds differently to training methods. Some of these factors include:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sex<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Age<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Medical conditions<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Previous exercise experience<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Goals<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=calisthenics_push_workout\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/04\/3-2.png\" alt=\"calisthenics push workout\" \/>\u00a0<\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"For_Newbies\"><\/span><b>For Newbies<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The most important thing when starting any new form of exercise is to start slowly. Many individuals try to do too much, too soon as they\u2019re either excited about starting their new journey, believe that it will lead to faster improvements, or a combination of the two. In reality, beginners should start with relatively few exercises at a very attainable level of difficulty. It is best to start a little too easy than a little too difficult as this allows for decreased risk of injury and burnout, in addition to increased progressive overload capacity.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A beginner calisthenic push workout should include 2-3 sets of 3-5 exercises that are at a level of difficulty and can be performed for somewhere between 10-15 reps each set. Starting with higher rep ranges and lower intensity can ensure you experience significant neuromuscular adaptation and develop a good understanding of proper movement patterns before you increase the difficulty.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It\u2019s also essential that you incorporate adequate rest time between sets in your workout and between workouts in your week. Two to three days per week of strength training is a good place to start for beginners.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Intermediate_and_Advanced\"><\/span><b>Intermediate and Advanced<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">As you gain experience and build a solid base of fitness, you can start to progress your program based on how your body responds best. After several months and years of training, you\u2019ll understand what frequency, <\/span><a href=\"https:\/\/betterme.world\/articles\/sample-5-day-split\/\"><span style=\"font-weight: 400;\">workout split<\/span><\/a><span style=\"font-weight: 400;\">, rest intervals, and preferences you have when developing your routine.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While there\u2019s no one-size-fits-all exercise program, intermediate to advanced trainees can typically (gradually) increase their overall training volume through a higher training frequency and volume (sets and overall reps per workout). This doesn\u2019t mean you need to increase your repetitions for each exercise, unless you prefer to do so. Many advanced athletes prefer to increase the difficulty of their exercises and keep the rep ranges lower for the majority of their workout as they\u2019re more likely to experience strength gains this way. Others prefer high-intensity interval training (HIIT) workouts where they use limited rest time and high repetitions to challenge their endurance and strength at the same time. While <\/span><a href=\"https:\/\/betterme.world\/articles\/hiit-workouts-for-men\/\"><span style=\"font-weight: 400;\">HIIT workouts<\/span><\/a><span style=\"font-weight: 400;\"> typically have a higher caloric expenditure per workout than the higher resistance, lower rep variation, strength gains typically come more slowly as there must be some sacrifice of strength for endurance.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_Calisthenics_Push-Ups_for_Beginners\"><\/span><b>What Are Calisthenics Push-Ups for Beginners?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><b>Calisthenics Push-Ups <\/b><span style=\"font-weight: 400;\">for beginners have variations that target multiple muscle groups. Push-ups can easily be adapted to any fitness level. Beginners may choose to start with wall push-ups or countertop push-ups to develop their initial form and strength. When you\u2019re ready to progress, here are a few good options for the next steps:\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Incline_Push-Up\"><\/span><b>Incline Push-Up<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">To perform this push-up variation, you\u2019ll need to use an elevated stable surface such as a step or a stable chair.\u00a0<\/span><\/p>\n<p style=\"text-align: center;\"><b>How to do the push-up:<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place your hands on a bench or sturdy table slightly wider than shoulder-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Step back with your feet &#8211; the further you place your feet, the harder it will be to complete the push-up.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower yourself down to have your chest touch the surface, then push back up to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your core engaged through the entire movement.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Wide-Grip_Push-Ups\"><\/span><b>Wide-Grip Push-Ups<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p style=\"text-align: center;\"><b>How to do the push-up:<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Get in a plank position with hands positioned wider than shoulder-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Plant your hands firmly onto the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend your elbows outwards and lower yourself to the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">As your chest touches the floor, drive your body back to the initial position by pushing your hands into the ground.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ensure your core is tight throughout the movement.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=calisthenics_push_workout\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/04\/2-8.png\" alt=\"calisthenics push workout\" \/>\u00a0<\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Kneeling_Push-Up\"><\/span><b>Kneeling Push-Up<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The kneeling push-up is one of the easiest parts of the routine, which makes it a suitable beginner option.\u00a0<\/span><\/p>\n<p style=\"text-align: center;\"><b>How to do the kneeling push-up:<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Get on your hands and knees, keeping your hands slightly wider than shoulder-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lean forward and plant your hands firmly on the floor.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Avoid arching your body, keeping your core engaged.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower your body as far as you can control and push back up to the starting position.\u00a0<\/span><\/li>\n<\/ol>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/lower-back-calisthenics\/\"><i>The Simplest Lower Back Calisthenics Guide for Beginners<\/i><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_You_Get_a_Big_Chest_with_Calisthenics\"><\/span><b>Can You Get a Big Chest with Calisthenics?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Developing well-defined pectorals is possible with calisthenic exercises, the same as it is with traditional weightlifting, assuming you\u2019re providing an adequate training stimulus to elicit muscle growth. According to a 2016 study, pectoralis major muscle activity is greatest with neutral (approximately shoulder-width apart) and narrow (approximately 50% inward from shoulder width) hand placement. Wide hand placement places the greatest focus on the serratus anterior (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4792988\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you want to gain more muscle and a well-pronounced chest, check out these top 6 home-based exercises. Spoiler: they aren\u2019t for beginners.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Exercise_1_Tight_Push-Ups\"><\/span><b>Exercise #1: Tight Push-Ups<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Tight push-ups are excellent variations that engage your chest muscles holistically.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">How to perform:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place your hands under your chest with your thumbs touching. Point your fingers to the front.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower your chest to the floor, trying not to flare out your elbows from your torso.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push yourself up off the floor and extend your arms at the top of the rep.<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Exercise_2_Archer_Push-Ups\"><\/span><b>Exercise #2:\u00a0 Archer Push-Ups<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Archer push-ups help you prepare for one-arm variations that target chest muscles.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">How to perform:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Get in a high plank position with your hands wider than shoulder-width apart.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower your body and bend one elbow while keeping the other arm straight.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push up from this position, then switch the sides.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Count one repetition when you change the position.<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Exercise_3_Decline_Push-Ups\"><\/span><b>Exercise #3: Decline Push-Ups<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Decline push-ups target your upper chest and shoulder muscles.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">How to perform:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Position your hands on the ground, keeping your elbows at a 45-degree angle and your shoulders over your wrists.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place your feet on an elevated surface.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower your chest toward the floor while maintaining a straight line with your body from shoulders to heels.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push back up onto the floor to return to the starting position.\u00a0<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Exercise_4_One-Arm_Push-Ups\"><\/span><b>Exercise #4: One-Arm Push-Ups<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This advanced push-up will amp up your upper body and core strength.\u00a0<\/span><\/p>\n<p>How to perform:<\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Get in a plank position with your shoulders stacked over your wrists and your feet hip-distance apart.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">With your core engaged, lift your left hand off the ground, moving it behind your back.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend your right elbow and lower your body toward the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push off the floor to return to the starting position.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat the same number of repetitions on both arms.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Exercise_5_Handstand_Push-Up\"><\/span><b>Exercise #5: Handstand Push-Up<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">You can perform a handstand push-up against a wall. This variation helps increase shoulder strength and improve stability. It is one of the most difficult push-up variations.\u00a0<\/span><\/p>\n<p>How to perform:<\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Position your hands a bit wider than shoulder-width apart <\/span><span style=\"font-weight: 400;\">approximately<\/span><span style=\"font-weight: 400;\"> 6-10 inches away from the wall. Make sure your palms are facing forward.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Get into a handstand position with your heels touching the wall.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">As you get in the handstand position, ensure your body is straight and tight.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower yourself slowly until the top of your head touches the floor, keeping your elbows at a 45-degree angle.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push back up until your elbows are fully extended. Maintain tightness in your body the entire time.\u00a0<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Exercise_6_Clap_Push-Up\"><\/span><b>Exercise #6: Clap Push-Up<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Another demanding push-up variation that engages your chest, arm, and shoulder muscles.\u00a0<\/span><\/p>\n<p>How to perform:<\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start in the plank position with your hands wider than shoulder-width apart.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Breathe in and with your core engaged, bend your elbows to lower your chest to the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Breathe out and forcefully push your body up by extending your arms and lifting your hands off the floor, clapping them together.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Land placing your hands back on the floor and keeping a soft bend in your elbows.<\/span><\/li>\n<\/ol>\n<p><strong>If you wish to cinch your waist, tone up your bat wings, blast away the muffin top \u2013 our fitness app was created to cater to all your needs! <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=calisthenics_push_workout\">BetterMe won\u2019t give excess weight a chance!<\/a><\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=calisthenics_push_workout\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/04\/4-3.png\" alt=\"calisthenics push workout\" \/>\u00a0<\/a><\/p>\n<p><span style=\"font-weight: 400;\"><h2><span class=\"ez-toc-section\" id=\"FAQs\"><\/span><b>FAQs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"What_is_a_good_push-to-pull_ratio_for_calisthenics\"><\/span><strong>What is a good push-to-pull ratio for calisthenics?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">A common recommendation for the calisthenic push-to-pull ratio is 1:2, which means one push movement should be accompanied by twice as many pulls. However, this is highly dependent on the intensity of each type of exercise you\u2019re performing and is not a rule. You should try to aim for at least a 1:1 push-to-pull ratio.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Which_calisthenic_workout_is_best\"><\/span><strong>Which calisthenic workout is best?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">As with most things in fitness, the answer to which calisthenics workout is best is\u2026it depends. There are almost unlimited options when it comes to calisthenic programming and every option has its advantages and disadvantages based on your goals.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While there is no \u201cbest\u201d calisthenics workout, you can craft what\u2019s best for you by forming clear goals and creating your program accordingly. Consulting a certified personal trainer, strength coach, or physical therapist is an excellent place to start if you need some help.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_a_pushpull_split_better_than_an_upperlower_split\"><\/span><strong>Is a push\/pull split better than an upper\/lower split?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Neither is better or worse than the other, and both can and have provided wonderful benefits for many people. You won\u2019t know what\u2019s better for you until you have a little training experience and have had the time to try both of them out.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Even for advanced trainees, mixing up training splits is a great way to keep your routine interesting and provide a different stimulus for increased muscle adaptations. <\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_pushpull_an_effective_training_split\"><\/span><strong>Is push\/pull an effective training split?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, push\/pull splits can be incredibly effective for building strength and muscle. As previously mentioned, make sure you also prioritize the rest your body needs to avoid injury and burnout.\u00a0<\/span><\/p>\n<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=calisthenics_push_workout\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/04\/4_2024_04_25_max_Gif_Calis_Olesya_1_blog-ezgif.com-gif-to-mp4-converter.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Calisthenics utilizes your body weight as resistance, which makes it an incredibly accessible and versatile strength training option. Today, we focused on the push\/pull training split with specific examples of calisthenic pushing exercise variations from beginner to advanced.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you\u2019re looking to start your strength training journey, calisthenics is the perfect place to start. Remember to start slow and progress gradually. Before you know it, you\u2019ll be doing things you never thought possible.\u00a0\u00a0<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Push-ups are one of the most well-known calisthenic exercises in the world. They\u2019re accessible and adaptable to just about any fitness level. Although they\u2019re typically thought of as a chest and tricep exercise, they provide an excellent core stability challenge, in addition to notable recruitment of the anterior deltoids.\u00a0 Arguably the best thing about push-ups [&hellip;]<\/p>\n","protected":false},"author":53,"featured_media":61485,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[204,264],"tags":[],"coauthors":[171,221],"class_list":["post-61483","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-calisthenics-workout","category-calisthenics-women"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>At-Home Calisthenics Push Workout with No Equipment - BetterMe<\/title>\n<meta name=\"description\" content=\"Delve into the at-home \u2605 CALISTHENICS PUSH WORKOUT \u27a4 with no equipment. Discover the best push-up exercises in this article for better upper-body strength and a tighter core.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"At-Home Calisthenics Push Workout with No Equipment\" \/>\n<meta property=\"og:description\" content=\"Delve into the at-home \u2605 CALISTHENICS PUSH WORKOUT \u27a4 with no equipment. Discover the best push-up exercises in this article for better upper-body strength and a tighter core.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/dev.betterme.world\/articles\/calisthenics-push-workout\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-27T20:22:53+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/2-2-1024x576.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"576\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Nataliia Lutsiv, Troy Hurst, PT, DPT\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Nataliia Lutsiv, Troy Hurst, PT, DPT\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"10 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/calisthenics-push-workout\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/calisthenics-push-workout\/\"},\"author\":{\"name\":\"Nataliia Lutsiv\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/35657e0a93c98148893952254a524273\"},\"headline\":\"At-Home Calisthenics Push Workout with No Equipment\",\"dateModified\":\"2024-12-27T20:22:53+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/calisthenics-push-workout\/\"},\"wordCount\":2217,\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/calisthenics-push-workout\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/2-2.png\",\"articleSection\":[\"Calisthenics\",\"Calisthenics for women\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Push-ups are one of the most well-known calisthenic exercises in the world. They\u2019re accessible and adaptable to just about any fitness level. Although they\u2019re typically thought of as a chest and tricep exercise, they provide an excellent core stability challenge, in addition to notable recruitment of the anterior deltoids.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Arguably the best thing about push-ups is their lack of equipment. As long as you have a stable surface with enough room for your body, you can perform this exercise anytime. However, upper-body pushing exercises go far beyond the standard push-up. There are numerous equipment-free pushing exercises for any fitness level that can be used to make impressive gains for your shoulders, chest, triceps, and core.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">The exercises outlined in this article range in level of difficulty, but can all be progressed and regressed based on where you are in your fitness journey. Let\u2019s get started!<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>Is a Push\/Pull Split Good for Calisthenics?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">A \u201cpush\/pull split\u201d refers to the exercises you use for each workout in your training week. While there are many ways to split up your workout program, one of the most popular and most effective splits is the push\/pull.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">As the name implies, this split alternates \u201cpush\u201d days with \u201cpull\u201d days. In other words, let\u2019s say your goal is to work out four days per week. Many people who are struggling with performing four full-body workouts each week do so because they may find their muscles don\u2019t have adequate time to recover. A good solution is to alternate a workout where you perform all the pushing exercises one day, with one where you perform all the <\/span><a href=\\\"https:\/\/betterme.world\/articles\/best-pulling-exercises\/\\\"><span ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/calisthenics-push-workout\/\",\"url\":\"https:\/\/dev.betterme.world\/articles\/calisthenics-push-workout\/\",\"name\":\"At-Home Calisthenics Push Workout with No Equipment - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/calisthenics-push-workout\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/calisthenics-push-workout\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/2-2.png\",\"dateModified\":\"2024-12-27T20:22:53+00:00\",\"description\":\"Delve into the at-home \u2605 CALISTHENICS PUSH WORKOUT \u27a4 with no equipment. 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Right now, she is evolving as a healthy lifestyle writer. On top of that, this girl enjoys writing about sports, nutritious food, and healthy habits. She used to not do sports and enjoys junk food. But somehow, during the period and process of her research for the next article, she gains the desire and inspiration to become a better person. These articles have helped her reconsider life choices\u2013 and by creating them, she alters her life in a positive direction. Nataliia gets invigorated when she learns about the new topic of the article. However, she does take it seriously since creating actual content takes essential and reliable research. Her goal is to give people essential information in the easiest way possible. She understands that it is now her responsibility to introduce people to a healthy lifestyle world. The more people learn, the greater they feel. 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Discover the best push-up exercises in this article for better upper-body strength and a tighter core.","og_url":"https:\/\/dev.betterme.world\/articles\/calisthenics-push-workout\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-12-27T20:22:53+00:00","og_image":[{"width":1024,"height":576,"url":"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/2-2-1024x576.png","type":"image\/png"}],"author":"Nataliia Lutsiv, Troy Hurst, PT, DPT","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Nataliia Lutsiv, Troy Hurst, PT, DPT","Est. reading time":"10 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/dev.betterme.world\/articles\/calisthenics-push-workout\/#article","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/calisthenics-push-workout\/"},"author":{"name":"Nataliia Lutsiv","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/35657e0a93c98148893952254a524273"},"headline":"At-Home Calisthenics Push Workout with No Equipment","dateModified":"2024-12-27T20:22:53+00:00","mainEntityOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/calisthenics-push-workout\/"},"wordCount":2217,"publisher":{"@id":"https:\/\/dev.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/calisthenics-push-workout\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/2-2.png","articleSection":["Calisthenics","Calisthenics for women"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Push-ups are one of the most well-known calisthenic exercises in the world. They\u2019re accessible and adaptable to just about any fitness level. Although they\u2019re typically thought of as a chest and tricep exercise, they provide an excellent core stability challenge, in addition to notable recruitment of the anterior deltoids.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">Arguably the best thing about push-ups is their lack of equipment. As long as you have a stable surface with enough room for your body, you can perform this exercise anytime. However, upper-body pushing exercises go far beyond the standard push-up. There are numerous equipment-free pushing exercises for any fitness level that can be used to make impressive gains for your shoulders, chest, triceps, and core.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">The exercises outlined in this article range in level of difficulty, but can all be progressed and regressed based on where you are in your fitness journey. Let\u2019s get started!<\/span>\r\n<h2 style=\"text-align: center;\"><b>Is a Push\/Pull Split Good for Calisthenics?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">A \u201cpush\/pull split\u201d refers to the exercises you use for each workout in your training week. While there are many ways to split up your workout program, one of the most popular and most effective splits is the push\/pull.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">As the name implies, this split alternates \u201cpush\u201d days with \u201cpull\u201d days. In other words, let\u2019s say your goal is to work out four days per week. Many people who are struggling with performing four full-body workouts each week do so because they may find their muscles don\u2019t have adequate time to recover. A good solution is to alternate a workout where you perform all the pushing exercises one day, with one where you perform all the <\/span><a href=\"https:\/\/betterme.world\/articles\/best-pulling-exercises\/\"><span ..."},{"@type":"WebPage","@id":"https:\/\/dev.betterme.world\/articles\/calisthenics-push-workout\/","url":"https:\/\/dev.betterme.world\/articles\/calisthenics-push-workout\/","name":"At-Home Calisthenics Push Workout with No Equipment - BetterMe","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/calisthenics-push-workout\/#primaryimage"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/calisthenics-push-workout\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/2-2.png","dateModified":"2024-12-27T20:22:53+00:00","description":"Delve into the at-home \u2605 CALISTHENICS PUSH WORKOUT \u27a4 with no equipment. 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