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Calisthenics Power and Muscle →

Strength Push-Pull

Build real upper body strength by slowing down every rep — you'll feel muscles working harder than ever. This session targets your chest, shoulders, and back with controlled, beginner-friendly moves.

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Workout Breakdown

Warm-Up

1

Arm Circle

2 sets × 20s, 20s

2

Shoulder Roll

2 sets × 20s, 20s

3

Cat-Cow

1 set × 30s

4

Inchworm

1 set × 5 reps

Main Workout

1

Pike Push-Up

3 sets × 7 reps, 7 reps, 7 reps

2

Push-Up (Wide)

3 sets × 7 reps, 7 reps, 7 reps

3

Push-Up (Diamond)

3 sets × 10 reps, 10 reps, 10 reps

4

Superman Hold

3 sets × 40s, 40s, 40s

5

Scapular Push-Up

3 sets × 10 reps, 10 reps, 10 reps

6

Reverse Snow Angel

3 sets × 10 reps, 10 reps, 10 reps

Cool Down

1

Child's Pose

1 set × 40s

2

Thread the Needle

1 set × 30s

3

Shoulder Stretch (Cross-Body)

1 set × 30s

4

Chest Opener Stretch

1 set × 40s

Strength Push-Pull - Bodyweight Fitness | Bodyweight Fitness