Best Beginner Push Day Workouts With Bodyweight
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.
Workout 1
Chest, Triceps
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Generate My PlanThe 4 Best Beginner Push Day Exercises with Bodyweight
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1. Hand Release Push Up
SETS LOGGED806,763Chest Strength94 mScoreChestThe 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, Weight16reps26reps36reps2. Push Up on Knees
SETS LOGGED2,002,263Chest Strength86 mScoreChestPush 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, Weight18reps28reps38reps3. Cobra Triceps Extension
SETS LOGGED426,315Triceps Strength95 mScoreTricepsThe 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, Weight16reps26reps36reps4. Svend Press
SETS LOGGED406,647Chest Strength90 mScoreChestThe 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, Weight18reps17.5lbs28reps17.5lbs38reps17.5lbs
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