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Calisthenics Growth & Mobility →

Upper Body Push & Pull

Start strong with this beginner-friendly upper body session! You'll build a solid foundation with controlled push-ups and rows, dialing in your form so every rep counts on your journey ahead.

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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

Scapular Push-Up

2 sets × 10 reps, 10 reps

Main Workout

1

Push-Up

3 sets × 8 reps, 8 reps, 8 reps

2

Ring Row

3 sets × 8 reps, 8 reps, 8 reps

3

Pike Push-Up

2 sets × 10 reps, 10 reps

4

Push-Up (Diamond)

2 sets × 10 reps, 10 reps

5

Superman Hold

2 sets × 30s, 30s

Cool Down

1

Child's Pose

1 set × 40s

2

Chest Doorway Stretch

1 set × 30s

3

Shoulder Stretch (Cross-Body)

1 set × 30s

4

Neck Stretch (Lateral)

1 set × 20s

Upper Body Push & Pull - Bodyweight Fitness | Bodyweight Fitness