Calisthenics Beginner Push Workout (At Home)

Just starting calisthenics? Here’s a follow-along at-home calisthenics beginner workout routine to get your first push-up and dip! This workout came highly requested after posting my Calisthenics Beginner Pull-Up Workout. 

  • An elevated surface like a box, chair, kitchen table..etc.
  • A light Resistance Band. I’m using Movement Made’s. Discount Code Summerunfifntess.
  • A Yoga Mat (or carpet).

Beginner Calisthenics Workout to Get Your 1st Push-Up

Today’s follow-along beginner push calisthenics workout will take you exactly 37 minutes, warm-up and cool-down included.

Calisthenics Warm-Up Routine

Perform the following warm-up drills in order, resting when needed. For a video tutorial, click the name of the exercise. 

A. Deep Squats
10 reps, end with a 10s hold
B. Scorpion Touches
6 reps on both sides
C. Arm Circles
10 reps, both directions
D. Banded External Shoulder Rotation
8 reps
E. Banded Shoulder Dislocates
8 reps

F1. Scap Shrugs
8 reps, 2 sets, no rest
F2. Scap Push-Ups
8 reps, 2 sets, no rest

G. Wrist Warm-Up
2 Mins

Beginner Calisthenics Push Workout:

A. Incline Push-Ups
8 reps, 3 sets, 60-120s rest
Progression: Perform closer to the ground.
Regression: Perform on a taller surface.

calisthenics athlete showing the difference between a crow and crane pose

Incline Push-Up Form Queues:

  • Legs squeezed together
  • Pelvis tucked under (posterior pelvic tilt)
  • Core pulled in (not relaxed)
  • Rib caged pulled down (not flared)
  • Arms at a 45 degree angle
  • Neck neutral
  • Your chest should touch first (not your forehead)
  • Shoulders stay depressed throughout the movement (pulled down your back)

B. Bench Dips
8 reps, 3 sets, 60-120s of rest
Progression: Elevate your feet
Regression: Swap to regular dips

calisthenics athlete showing the difference between a crow and crane pose

Bench Dip Form Queues:

  • Shoulders depressed (pulled away from ears)
  • Forearms stay perpendicular to the ground (not flared)
  • Neck stays neutral
  • Spine remains long and tall (not curved)
  • Lower to 90 degrees
  • Push up with your triceps

D. Incline Bent Arm Plank
10s on, 10s off x 3

Progression: Perform on the ground

calisthenics athlete showing the difference between a crow and crane pose