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Calisthenics Mastery Path →

Upper Body Push & Pull

Build your upper body foundation with slow, controlled movements that set you up for long-term progress. Expect to feel your muscles working in new ways as you develop the strength and body awareness you'll need for weeks ahead!

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Workout Breakdown

Warm-Up

1

Arm Circle

2 sets × 20s, 20s

2

Shoulder Circle

2 sets × 20s, 20s

3

Serratus Wall Slide

2 sets × 10 reps, 10 reps

4

Dead Hang

2 sets × 20s, 20s

Main Workout

1

Scapular Pull-Up

3 sets × 8 reps, 8 reps, 8 reps

2

Negative Pull-Up

3 sets × 5 reps, 5 reps, 5 reps

3

Parallel Bar Support Hold

3 sets × 20s, 20s, 20s

4

Push-Up

3 sets × 8 reps, 8 reps, 8 reps

5

Ring Row

2 sets × 10 reps, 10 reps

6

Dip (Triceps)

2 sets × 10 reps, 10 reps

Cool Down

1

Chest Stretch

1 set × 30s

2

Lat Stretch

1 set × 30s

3

Chest Doorway Stretch

1 set × 30s

4

Child's Pose

1 set × 40s

Upper Body Push & Pull - Bodyweight Fitness | Bodyweight Fitness