Push-ups: The Foundation of Calisthenics

Introduction

Push-ups are the foundation of calisthenics. They build upper body strength, improve core stability, and require no equipment. Whether you are just starting or already deep into training, push-ups are always relevant.

🧠 Muscles Worked

• Chest (Pectorals)
• Shoulders (Deltoids)
• Triceps
• Core
• Lower back

🛠️ How to Perform a Standard Push-up

• Start in a plank position with hands shoulder-width apart
• Lower your body till your chest is just above the ground
• Push back up without breaking form

Tip: Keep your core tight and don’t let your hips sag or pike.

🧱 Progressions for Beginners

• Wall Push-ups
• Incline Push-ups
• Knee Push-ups
• Negative Push-ups

⚡ Advanced Push-up Variations

• Diamond Push-ups
• Archer Push-ups
• Clap Push-ups
• One-arm Push-ups

🗓️ Beginner Routine

• Monday: 3 sets of 10 wall push-ups
• Wednesday: 3 sets of 8 knee push-ups
• Friday: Try full push-ups (3 sets of 5-10)

❗ Common Mistakes

• Sagging hips or arching back
• Flaring elbows too wide
• Not going low enough
• Going too fast without control

✨ Why Push-ups?

• Train multiple muscles at once
• Build strong foundation for advanced moves
• No equipment needed – train anywhere