Best Beginner Push Day Workouts With Bodyweight

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About

Bodyweight exercises employ your own body as resistance, using positioning rather than additional equipment to create challenging and effective workouts.

Tailored for beginners with less than one year of experience, the movements selected prioritize simplicity while providing a safe and impactful introduction to fitness routines.

The push-focused exercises emphasize strength on muscle groups such as the chest, shoulders, and triceps, engaging both horizontal and vertical pushing movements for a balanced plan.

This workout structure aligns with the Push Pull Legs (PPL) approach, facilitating a comprehensive development of muscle groups involved.

The 4 Best Beginner Push Day Exercises with Bodyweight

Ranked By

Ranked based on Fitbod's internal data set of the most effective exercises. Learn More

  • 1. Hand Release Push Up

    SETS LOGGED
    806,763
    Chest Strength
    94 mScore
    Chest

    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.

    Sets, Reps, Weight
    1
    6reps
    2
    6reps
    3
    6reps
    Full Video & Instructions

  • 2. Push Up on Knees

    SETS LOGGED
    2,002,263
    Chest Strength
    86 mScore
    Chest

    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.

    Sets, Reps, Weight
    1
    8reps
    2
    8reps
    3
    8reps
    Full Video & Instructions

  • 3. Cobra Triceps Extension

    SETS LOGGED
    426,315
    Triceps Strength
    95 mScore
    Triceps

    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.

    Sets, Reps, Weight
    1
    6reps
    2
    6reps
    3
    6reps
    Full Video & Instructions

  • 4. Svend Press

    SETS LOGGED
    406,647
    Chest Strength
    90 mScore
    Chest

    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.

    Sets, Reps, Weight
    1
    8reps
    17.5lbs
    2
    8reps
    17.5lbs
    3
    8reps
    17.5lbs
    Full Video & Instructions

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Alternative Beginner Push Day Workouts

Alternative Push Day Workouts with Bodyweight