Name: Playbook - Women’s Calisthenics - Pushing Workout
Uploaded: 2022-05-28T19:09:30.563Z
Duration: 20 min
Description: Pushing Workout

Beatriz

Pushing strength is a very important component to calisthenics. Having sufficient pushing strength can enable the ability to obtain a wider variety of skills. This workout is designed to help strengthen your upper body to improve functionality.

Starting on all fours lifts the hips up and back until your body forms a V shape. Keeping arms and legs as straight as possible. Start to bend elbows and lower your entire upper body towards the floor bringing your chin between your hands. Then slowly push back up with control returning to the V position.

Pike Push-ups

Starting in front support position with your arms straight and the bar even with your waist in a supinated grip. As you unlock your elbows and begin to lower yourself, lean slightly over the bar and lower until your forearms are almost parallel with the floor. Aim to touch your chest to the bar for full range of motion before returning to the top.

Supinated Straight Bar Dips

Begin in a plank position with your elbows locked and your shoulders stacked vertically on top of your wrists. Rotate your wrists about 45 degrees and protract your shoulder blades by pulling them down. Then begin to lean forward until your shoulders are forward over your hands. 

Tip: Keep your butt down
Modification: Do the same lean on your knees in a modified push-up position.

Planche Leans

Start with your arms straight, core engaged and a solid grip on the bar. Lower your body by bending your arms while learning forward. Dip down until your shoulders are below your elbows. Lift your body up by straightening your arms. Lock your elbows at the top.

Tip: Don’t shrug the dips

Dips

Starting in a plank position with your elbows locked out, your core tight, back flat, and butt down. While keeping your elbows lower your chest to hovering above the ground and immediately push back up to the original position.

Elbows in pushups

Starting in the front support position on top of the bar in a hollow body. With both hands on the bar slightly further than the width of your hips, hold onto the bar with a pronated grip. The more narrow your grip, the harder the exercise will be as it focuses more on the triceps, whereas a wider grip targets the chest.

As you unlock your elbows and begin to lower yourself, lean slightly over the bar and lower until your forearms are almost parallel with the floor. Your legs may come forward (forming a slight “C” shape with your body) to assist with balance.

Aim to touch your chest to the bar for a full range of motion before returning to the top.

Focus on inhaling on the downward motion and inhaling on the way up.

Keep your glutes activated and point your toes forward with your legs pressed together

Pushing Workout

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