...Use a wall for your push up training!
By forcing your heels to stay up against the wall while doing your push ups, you restrict your movement and put more “weight” on your chest and triceps.
Here are 4 of my favorite push ups to build a solid chest!
1. Pike push ups: 5 x 5
The pike push ups are a staple move to target your upper-chest. Make sure to bring your head in front of your hands at the bottom of the move!
2. Chest to floor wide push ups: 10 x 10
This is one of the best push ups for chest too. Stretching your chest a the bottom of the move causes the pec muscles to reach their maximum length, generating a full contraction. Pause a split second at the bottom to stretch your chest as much as possible.
3. Plyo-hollow body push ups: 10 x 10
The dynamic plyo- hollow push ups are great push ups for chest and triceps and core. Keep a solid hollow body form during the full movement.
4. Plank push ups attempts: 3 x Max
The plank push ups are a hard challenge, so even failing at it, like I did, is a great exercise!
Overall, you can use a more narrow your grip to focus more on the inner chest and
Use this calisthenics push up training as a template for your push day. You can also add dips to the mix.
This calisthenics training routine is intermediate-advanced.
Here are the six most important calisthenics exercises for beginners if you are just getting started!
Calisthenics Training FAQ’s
What is Calisthenics Training?
Calisthenics, rooted in the ancient Greek ideals of "Kalos" (beauty) and "Sthenos" (strength), emphasizes both physical and mental fitness. The modern practice integrates elements of classic calisthenics, acrobatics, gymnastics, yoga, and disciplines like breakdancing and parkour. This versatile, bodyweight training method allows you to train anywhere, anytime, without expensive equipment.
What makes Calisthenics different from traditional fitness?
Traditional gym routines can feel repetitive and lack motivation, often requiring costly memberships with inconsistent results. Calisthenics offers a refreshing alternative. By combining aerobic and anaerobic exercises, you'll burn fat, build lean muscle, and witness impressive strength and skill gains, all while enjoying the freedom of training outdoors or indoors. Plus, calisthenics fosters a supportive community, fueling your long-term commitment to fitness.
I am a beginner, do I need to get in shape before I sign up?
You can start no matter what your current level is! Our Online Calisthenics course is designed for every fitness level. Whether you're just starting out or looking to refine your skills, our program guides you in achieving your goals, from gaining strength and mobility to building lean muscle and losing fat.
Can I build muscle with Calisthenics?
Calisthenics is a progressive, functional training discipline that utilizes your own bodyweight for resistance. This evolutive system delivers impressive results, enabling you to shed fat, build strength, and increase mobility and endurance, all while sculpting lean muscle.