Best Beginner Push Day Workouts With Bodyweight

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

1. Lie on the floor face down.
2. Position your hands in line with your chest, slightly wider than shoulder-width apart.
3. Keep your legs straight and your toes pointed down.
4. Engage your core to maintain a straight line from head to heels.
5. Bend your elbows and lower your chest to the floor.
6. Lift your hands off the ground for a moment, then place them back down.
7. Push your body back up to the starting position by extending your arms.

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

1. Start on your knees with your hands on the floor under your shoulders.
2. Keep your body straight from your shoulders to your knees.
3. Lower your chest towards the ground by bending your elbows at about a 45-degree angle.
4. Push back up to the starting position.

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

1. Lie face down on the ground with your hands shoulder-width apart.
2. Push through your palms to lift your torso off the ground, keeping your hips down.
3. Hold at the top for a moment, feeling the tension in your triceps.
4. Lower your torso back to the ground slowly, maintaining tension in your triceps.
5. Keep your elbows close to your body throughout the movement.

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

1. Stand up straight with your feet shoulder-width apart.
2. Hold two light barbell plates together with both hands at chest height.
3. Press the plates together and push them forward in front of your chest.
4. Return to the starting position by bending your elbows and keeping the plates pressed.