Calisthenics Push Exercises
Everything that moves your body away from your hands: push-ups on the floor, dips on bars, and the vertical pressing that ends at a handstand push-up. This is the block to train on push day, and it is the half of your upper body that needs no bar at all — most of it works on the floor.
- Exercises
- 17
- Spread
- 7 Beginner, 7 Intermediate and 3 Advanced
- No equipment
- 11 of 17
- Otherwise needs
- Dip Bars (3), Wall (1), Rings (1), Bench (1)
All 17 push exercises
Chest
Push-Up
The push-up is the foundational pushing movement in calisthenics. It builds strength in your chest, shoulders, and triceps while engaging your core for stability.
None
Triceps
Diamond Push-Up
A close-grip push-up variation where your hands form a diamond shape. This targets the triceps more intensely than regular push-ups.
None
Chest
Wide Push-Up
A push-up variation with hands placed wider than shoulder-width for greater chest activation and stretch.
None
Chest
Archer Push-Up
A unilateral push-up where one arm does most of the work while the other extends to the side. Great progression toward one-arm push-ups.
None
Shoulders
Pike Push-Up
A shoulder-dominant push-up performed in an inverted V position. Excellent preparation for handstand push-ups.
None
Shoulders
Handstand Push-Up
The ultimate vertical pressing movement. Performed in a handstand against a wall, this builds tremendous shoulder strength.
Wall
Shoulders
Pseudo Planche Push-Up
A forward-lean push-up that mimics the planche position. Builds the specific strength needed for planche progressions.
None
Chest
Dips
A fundamental pushing exercise often called the upper body squat. Targets chest, triceps, and shoulders effectively.
Dip Bars
Shoulders
Korean Dips
A behind-the-back dip variation that requires significant shoulder flexibility and builds unique pressing strength.
Dip Bars
Chest
Ring Dips
Dips performed on gymnastic rings, requiring much greater stabilization than parallel bar dips.
Rings
Chest
One-Arm Push-Up
The ultimate unilateral pushing exercise. Requires tremendous pressing strength and core stability.
None
Shoulders
Hindu Push-Up
A flowing push-up variation that moves through downward dog to cobra position. Great for shoulder mobility and strength.
None
Chest
Clapping Push-Up
An explosive push-up where you clap your hands mid-air. Builds power and fast-twitch muscle fibers.
None
Chest
Decline Push-Up
Push-up with feet elevated on a bench, targeting the upper chest and increasing difficulty.
Bench
Triceps
Sphinx Push-Up
A tricep-focused push-up performed on forearms, transitioning to hands. Also known as tricep extension push-up.
None
Chest
Spiderman Push-Up
A push-up where you bring your knee to your elbow at the bottom, adding core and hip flexor work.
None
Chest
Plyo Dips
Explosive dips where you push off the bars and catch yourself. Builds tremendous upper body power.
Dip Bars