2025 Calisthenics Push Workout

So, you’ve been hearing about calisthenics push workouts and want to know what all the buzz is about. You’re not alone. Push workouts are the cornerstone of upper body strength in calisthenics.

In this blog post, I’m going to share a killer push workout routine, explain the benefits of different pushups and dip variations, and tell you how doing 200 pushups a day for two months transformed my fitness. Plus, I’ll show you why our pushup board is the ultimate tool to elevate your training.

A Calisthenics Push Workout with just pushups and dips?

Having your workout consisting of just 2 exercises is the best way to not target all of your muscles. But the thing is, pushups and dips come in many variations. And even though they are compound exercises, doing different variations of these exercises will let you target specific muscle groups that you might be deficient in

Pushups are the bread and butter of calisthenics. Why? Because they target multiple muscle groups—chest, shoulders, triceps, and even your core—all in one movement. From beginners to advanced athletes, pushups are scalable, versatile, and incredibly effective. Dips are no different. They target your core, chest and triceps, making your workout that much more efficient.

Here’s what makes a calisthenics push workout consisting of dips and pushups stand out:

• Minimal Equipment: All you need is your body. If you want to add variety and precision to your form, our pushup board can take your workout to the next level by allowing you to target specific muscles with adjustable hand positions.
• Anywhere, Anytime: Pushups don’t require a gym. Whether you’re at home, at the park, or traveling, you can knock out a quick set.
• Customizable: From basic pushups to advanced variations like pike and Hindu pushups, you can continuously challenge yourself.

A Calisthenics Push Workout That Hits Every Muscle

To build a balanced upper body, you need to target different angles and muscle groups. This workout features four essential pushup and dip variations:

1. Hindu Pushups

• Targets: Chest, shoulders, triceps, and core.
• Movement: Start in a downward dog position, swoop your body forward into an upward dog position, then reverse the motion.
• Why It’s Great: Hindu pushups improve shoulder mobility while building strength and endurance.

1. Pike Pushups

• Targets: Shoulders, upper chest, and triceps.
• Movement: Begin in a downward dog position, lower your head toward the ground, and press back up.
• Why It’s Great: These are a stepping stone to the handstand pushup, which is the ultimate shoulder exercise.

1. Tricep Pushups

• Targets: Triceps and chest.
• Movement: Keep your hands close together beneath your chest and lower your body, keeping your elbows tucked.
• Why It’s Great: Perfect for isolating the triceps and building arm strength.

1. Wide Pushups

• Targets: Chest and shoulders.
• Movement: Place your hands wider than shoulder-width, lower your chest to the ground, and push back up.
• Why It’s Great: Great for hitting the outer chest and improving overall stability.

1. Chair Dip / Ring dip

• Targets: Chest and triceps.
• Movement: Place your hands on 2 parallel chairs, lift your legs and start pushing up then down.
• Why It’s Great: Great for hitting the lower chest and triceps while developing your arm strength.

The Routine:

Perform this circuit three times:

• Hindu Pushups: 12 reps
• Pike Pushups: 10 reps
• Tricep Pushups: 12 reps
• Wide Pushups: 12 reps
• Chair / Ring Dips: 8 reps

Rest for 60 seconds between rounds. If you’re a beginner, start with fewer reps and gradually increase as you build strength.

My 200 Pushups-a-Day Challenge

A while ago, I decided to commit to doing 200 pushups daily for almost 2 months I have moved to a rent where I couldn’t hang my rings anywhere, and I was stuck with just my body. Here’s what changes I’ve noticed:

1. Improved Muscle Definition: My chest, shoulders, and triceps became more defined, and my core strength improved significantly.
2. Increased Endurance: By the end of the first month, sets of 70-80 pushups felt easy.
3. Mental Discipline: The challenge pushed me to be consistent, and it became a habit I didn’t want to break.

Tips for Consistency

1. Track Progress & Use a habit tracker: Record your reps and variations to see how you’re improving.
2. Use a workout app: You can start out with our free one
3. Workout before eating or showering – James clear talks about this in his book Atomic Habits

“Push” Your Limits

Calisthenics push workouts are an incredible way to build strength, endurance, and muscle definition. With the right routine and tools, you can achieve amazing results from your home.

Push hard ;). Stay consistent. Never settle.