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Calisthenics Power and Muscle →

Advanced Push-Pull

Push your upper body to its peak with powerful compound moves and targeted accessories — you'll feel strong, pumped, and accomplished by the end!

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Workout Breakdown

Warm-Up

1

Arm Circle

2 sets × 20s, 20s

2

Shoulder Roll

2 sets × 20s, 20s

3

Chest Opener Stretch

2 sets × 20s, 20s

4

Push-Up (Incline)

2 sets × 10 reps, 10 reps

5

Dead Hang

2 sets × 20s, 20s

Compound Block

1

Push-Up (Diamond)

4 sets × 6 reps, 6 reps, 6 reps, 6 reps

2

Ring Row

4 sets × 6 reps, 6 reps, 6 reps, 6 reps

Accessory Block

1

Pike Push-Up

3 sets × 10 reps, 10 reps, 10 reps

2

Push-Up (Decline)

3 sets × 10 reps, 10 reps, 10 reps

3

Dip (Triceps)

3 sets × 10 reps, 10 reps, 10 reps

4

Wall Shoulder Blade Squeeze Hold

3 sets × 10 reps, 10 reps, 10 reps

Cool Down

1

Shoulder Stretch (Cross-Body)

1 set × 30s

2

Chest Doorway Stretch

1 set × 30s

3

Triceps Stretch (Overhead) - Partner Assisted

1 set × 30s

4

Child's Pose

1 set × 40s

Advanced Push-Pull - Bodyweight Fitness | Bodyweight Fitness