Giulia Ralph is a qualified Nutritionist, Strength & Conditioning Coach, Weightlifting Coach, and Personal Trainer. She has a Bachelor of Health Science in Nutrition and a Post-Graduate Certificate in Human Nutrition.
We all know what a push-up is, so much so that we imagine a muscular person doing push-ups when we hear “exercise.” If you want to progress beyond regular push-ups, you should explore the world of calisthenics push-ups. With its roots in bodyweight training, calisthenics push-ups combine a holistic approach that may improve stability, engage multiple muscle groups, and challenge your body in unconventional ways (2). Calisthenic exercises help to enhance the lifespan of joints while saving you the costs of joining fancy gyms. You may want to look online or take virtual lessons from an instructor to help you ace these movements. If you are a fitness enthusiast seeking a new challenge or just now embarking on a fitness journey, delve into the world of calisthenics push-ups. Keep reading to discover your true potential through this timeless exercise regime!
Yes, push-ups are one of the most fundamental calisthenics exercises. They are a simple movement that engages multiple muscles simultaneously. This exercise is also suitable for beginners as it can be progressed and regressed to your current level and can be performed anywhere. In addition, there is no need for heavy and expensive equipment to perform a push-up.
Following on from push-ups, you can customize calisthenics training using different workouts. These can offer similar physical results as regular weight training (1). Experts have classified calisthenics into multiple categories. These include (3):
Being aware of these categories is a suitable starting point for a beginner. You evaluate your goals and then a hybrid calisthenics push-up plan to align.
Regardless of your chosen category, push-ups are a cornerstone of a calisthenics workout. It is an effective exercise that can greatly contribute to muscle growth and strength (2). Push-ups provide comprehensive upper-body training options that can be easily modified to suit different weight levels, abilities, and goals.
Performing too many push-ups without any other variation may not be a good training strategy as it could result in overtraining specific muscles. When it comes to calisthenics, there are several variations you can do to target multiple muscle groups.
Check out a few super calisthenics push-ups that will elevate your workout regime:
The knee push-up is a variation of the standard push-up and is usually categorized as one of the easiest parts of the routine, making it a suitable option for a beginner. To perform them: :
You will need an elevated, stable surface to perform the exercise. This makes it easier for beginners. To do this:
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To work on your chest, include wide-grip push-ups in your workout regime. To perform this exercise:
The diamond or close-grip push-up is the perfect exercise to work your triceps. (4). To perform a diamond push-up:
Archer push-ups are one of the advanced variations that can promote strength development. This variation allows you to train one side of your upper body with greater intensity and focus (5). To perform this exercise: :
The main benefit of decline push-ups is that they target your upper chest and shoulder muscles (6). A strong upper body will help ease the difficulty of daily tasks such as lifting a backpack or groceries. When performing a decline push-up:
The one-arm push-up is another advanced exercise that can help build your upper body and core strength (7). To perform a one-arm push-up:
The Handstand push-up is another advanced variation that is performed against a wall or with the help of parallettes. This variation develops shoulder strength and stability. To perform this exercise: :
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This push-up resembles the downward-facing dog or a dolphin pose and can also be a progression towards a handstand push-up. To perform a pike push-up:
Once you have mastered the traditional calisthenics push-ups, you can choose a suitable variation to challenge yourself further. Everyone will have different strengths, starting points, and physical abilities. Choose a variation that seems most appropriate to your current level.
Furthermore, different push-up variations may suit individuals of varying age groups and physical capacities. Including a diverse range of push-up variations in your calisthenics training plan could help keep you engaged and excited.
For starters, there is no fixed number of push-ups stated to be most effective Several factors should be considered when determining a suitable number of push-ups. It is essential to understand that everyone will respond differently to training methods and ample rest is also required for proper development Push-ups are a form of resistance training, and regular repeitions can create micro-tears in the fibers of skeletal muscles which require adequate rest and recovery in order to grow and repair (8).
Generally, the number of push-ups an individual can do may depend on factors such as :
Below is a brief insight into the ideal amount of push-ups to build muscle. Remember that these numbers assume you are not training daily, which could hinder muscle growth.
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A suitable starting point for beginners would be to do 1-2 sets of around 6 to 12 repetitions. These can be performed from an elevated surface or off the knees to start. Once strength has been developed in the easier variations, they could increase the number of sets or repetitions and then move on to regular push-ups when appropriate. Incorporating push-ups as part of a whole-body plan, with other key movements such as squats, will ensure progress throughout the entire body and allow for more variety.
Stating a certain number of push-ups for intermediates or experts can be challenging as physical development begins to slow down as individuals become more advanced.
Performing 3-4 sets of 15-20 repetitions for intermediate individuals can be a suitable start. Advanced individuals could try increasing the difficulty by reducing rest time, increasing reps or sets, or incorporating more challenging variations such as weighted or clapping push-ups. These variations may yield better results for them.
It is important to take appropriate rest between workouts. This can support proper recovery, allowing for continuous improvements to be made. Although it may vary, most studies state that skeletal muscles may take up to 48 hours to recover from an intense resistance training session. This may make you wonder how often you should engage in a calisthenics push-up routine.
Overall, you could perform push-ups on three separate days of the week. Every day should be followed by one to two days of recovery. These recovery days could include training focused on other major muscle groups.
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Calisthenics improves muscular strength by using your own body as a resistance. The variety of calisthenics movements can create a fun and motivating training program. So yes, calisthenics can be enough to stay fit, but you must ensure you target all muscle groups in a well-developed program.
Your physique, genetics, and strength may also influence your muscle gain. Furthermore, the stimulus you place on your body can also influence your results. Listed below are the three training rules to follow when trying to gain muscle with calisthenics:
In order to build muscle through calisthenics training, you will need to train regularly and consistently. You should train frequently to stimulate muscle growth by following a proper training schedule that accounts for all major muscle groups and adequate recovery.
Progressive overload refers to increasing exercise intensity in order to progress over time. As calisthenics uses body weight rather than external weights, progressive overload can be applied by adding more sets, and reps or reducing rest time. It could also indicate increasing the frequency of training sessions or other approaches such as increasing time under tension. These variables can all increase the difficulty and in turn, enable further progression.
It is important to incorporate all muscle groups in your program. There is no predetermined amount of push-ups to build muscle. An effective program requires appropriate frequency, load, and volume for each muscle group. Utilize multiple exercises and variations in your routine, to develop well-rounded strength and fitness.
A major benefit of calisthenics is that it involves compound exercises. Compound exercises utilize multiple muscle groups simultaneously leading to increased movement intensity. This can result in more calories being burnt in a shorter period, which can further support a reduction in body fat and promote a lean body composition (9).
The comparison between calisthenics and weightlifting is subjective. It depends on the individual’s goals, circumstances, and preferences. Here are some reasons why some people prefer calisthenics over weightlifting:
Calisthenics exercises typically involve compound movements that engage multiple muscle groups simultaneously, enhancing functional strength and improving body control.
Calisthenics can be performed anywhere without the need for specialized equipment. You can use your body weight and minimal props like pull-up bars or resistance bands for a full-body workout.
Many calisthenics exercises engage the core muscles to stabilize the body during movements. This can improve core strength, which is crucial for overall stability and balance.
Likewise, weightlifting also has many benefits. Increasing the amount of weight that can be lifted, can promote greater muscle hypertrophy and total strength development.
Push-ups can be performed in 3-5 sets of 10-20 repetitions, depending on your current level and ability. It is best to ensure you incorporate push-ups as part of a well-developed program, that includes a balance of upper and lower body exercises. You could incorporate push-ups 2-3 times per week while mixing up the variation or exercise.
There is no calisthenics workout plan with no push-ups. If you are a beginner you should start with a smaller number, such as 10 or 20 push-ups. Over time, you can gradually increase the number of repetitions, when you become comfortable and make noticeable improvements in your strength.
Yes, push-ups are a calisthenics exercise. This classic workout targets the shoulders, chest, triceps, and core muscles.
Decline push-ups are an effective push-up variation that can help strengthen your upper body muscles. They work your chest, shoulders, and triceps more than regular push-ups. Adding decline push-ups to your calisthenics workout can be an effective way to target specific muscles while incorporating more variety.
Calisthenics dates back to ancient Greece. That said, you don’t have to be a Hercules to complete the workout. Calisthenics push-ups are effective and versatile for improving your overall strength and fitness. Mastering push-ups can boost your power, enhance endurance, and increase muscle definition.
By practicing proper form and incorporating a well-rounded calisthenics routine, you can benefit from push-ups as a regular part of your program. So, whether you are a beginner, an intermediate, or an expert, incorporating calisthenics push-ups can be a valuable step toward achieving your fitness goals.
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