Best Advanced Push Day Workouts With Bodyweight

Push ups are a simple and effective exercise for strengthening your upper body using just your body weight. They are easy to do anywhere and are great for beginners and advanced exercisers alike.

How to do it

Push ups are a simple and effective exercise for strengthening your upper body using just your body weight. They are easy to do anywhere and are great for beginners and advanced exercisers alike.

The Tricep Push Up is a bodyweight exercise that strengthens your chest, triceps, and shoulders. By keeping your elbows close to your sides, you emphasize the tricep muscles more than regular push ups.

How to do it

The Tricep Push Up is a bodyweight exercise that strengthens your chest, triceps, and shoulders. By keeping your elbows close to your sides, you emphasize the tricep muscles more than regular push ups.

The handstand push-up is a challenging exercise that strengthens the shoulders, arms, and core while in a handstand position against a wall. It's designed for those with advanced fitness levels looking to improve upper body strength and balance.

How to do it

The handstand push-up is a challenging exercise that strengthens the shoulders, arms, and core while in a handstand position against a wall. It's designed for those with advanced fitness levels looking to improve upper body strength and balance.

The Kipping Handstand Push Up is a modification of the standard Handstand Push Up that targets your shoulders. By using a kick from your legs, you can gain momentum, making it easier to perform the movement while engaging your upper body.

How to do it

The Kipping Handstand Push Up is a modification of the standard Handstand Push Up that targets your shoulders. By using a kick from your legs, you can gain momentum, making it easier to perform the movement while engaging your upper body.

The Pike Push Up is a challenging bodyweight exercise that works mainly on your shoulders. By lifting your hips high, you shift more weight onto your shoulders, helping to build strength and stability.

How to do it

The Pike Push Up is a challenging bodyweight exercise that works mainly on your shoulders. By lifting your hips high, you shift more weight onto your shoulders, helping to build strength and stability.

The Handstand Hold is an exercise that helps strengthen your shoulders and improve your balance. It involves holding a handstand position against a wall, which is great for building stability and coordination.

How to do it

The Handstand Hold is an exercise that helps strengthen your shoulders and improve your balance. It involves holding a handstand position against a wall, which is great for building stability and coordination.

The Hand Release Push Up is a modified version of the standard push up that helps improve your strength by ensuring full range of motion. By lifting your hands off the ground at the bottom of the movement, you engage your muscles more effectively during the exercise.

How to do it

The Hand Release Push Up is a modified version of the standard push up that helps improve your strength by ensuring full range of motion. By lifting your hands off the ground at the bottom of the movement, you engage your muscles more effectively during the exercise.

Push Up on Knees is an easier version of the regular Push Up, suitable for beginners. It works your chest, shoulders, and triceps while helping you build strength to eventually do full Push Ups.

How to do it

Push Up on Knees is an easier version of the regular Push Up, suitable for beginners. It works your chest, shoulders, and triceps while helping you build strength to eventually do full Push Ups.

Diamond Push Ups are a challenging variation of the standard Tricep Push Up, focusing on your chest and triceps. By placing your hands together in a diamond shape, you also engage your core for stability.

How to do it

Diamond Push Ups are a challenging variation of the standard Tricep Push Up, focusing on your chest and triceps. By placing your hands together in a diamond shape, you also engage your core for stability.

The Rotation Push Up adds a twist to the regular push-up, working your chest, shoulders, and side muscles (obliques). This exercise improves core strength and stability while making your workout more functional.

How to do it

The Rotation Push Up adds a twist to the regular push-up, working your chest, shoulders, and side muscles (obliques). This exercise improves core strength and stability while making your workout more functional.

The Cobra Triceps Extension is a bodyweight exercise that helps strengthen your triceps while improving your push-up form. It's ideal for beginners looking to build up their arm strength without needing equipment.

How to do it

The Cobra Triceps Extension is a bodyweight exercise that helps strengthen your triceps while improving your push-up form. It's ideal for beginners looking to build up their arm strength without needing equipment.

The Single Arm Push Up is a challenging exercise that strengthens your chest, shoulders, and triceps while also engaging your core. It requires balance and stability due to the use of one arm, making it a more advanced variation of the standard Push Up.

How to do it

The Single Arm Push Up is a challenging exercise that strengthens your chest, shoulders, and triceps while also engaging your core. It requires balance and stability due to the use of one arm, making it a more advanced variation of the standard Push Up.

The Svend Press is an exercise that strengthens the chest, shoulders, and triceps by pressing two plates together. It helps activate the chest muscles more effectively, making it a valuable addition to your chest workout.

How to do it

The Svend Press is an exercise that strengthens the chest, shoulders, and triceps by pressing two plates together. It helps activate the chest muscles more effectively, making it a valuable addition to your chest workout.

The Downward Dog Push Up is a push-up variation that combines yoga with strength training. It strengthens the chest, shoulders, and triceps while also improving flexibility and engaging your core and hamstrings.

How to do it

The Downward Dog Push Up is a push-up variation that combines yoga with strength training. It strengthens the chest, shoulders, and triceps while also improving flexibility and engaging your core and hamstrings.