Name: Playbook - Nic Fiumara - Calisthenics Push day
Uploaded: 2022-11-20T00:48:13.978Z
Duration: 45 min
Description: Calisthenics Push day

This is a *mostly* bodyweight push day for you all, this can be performed anywhere be it outside or in the gym, wherever you so please!

EXERCISE PROFILE
Target Muscle Group: Clavicular (Upper) Chest
Equipment Required: Bodyweight
Mechanics: Compound
Force Type: Push (Bilateral)
Secondary Muscles: Shoulders, Triceps

Kneel down with your feet on a bench. Put your hands on the floor, shoulders over your wrists and elbows at 45 degrees.  Brace your core, glutes, and quads. Push into the floor to return to starting position, extending your elbows.

Decline Pushups

EXERCISE PROFILE
Target Muscle Group: Anterior (Front) Deltoid
Equipment Required: Bodyweight
Mechanics: Compound
Force Type: Push (Bilateral)
Secondary Muscles: Chest, Triceps

Start on the floor in a plank posture with your hands just beneath your shoulders. Firmly plant your toes on the ground.
Engage your glutes and hamstrings while keeping your core firm and your back flat. Your body should be in a straight line and in neutral position.
As you make an inverted V with your body, raise your hips up and back. Keep your legs and arms as straight as you can.

Your whole upper body should be lowered towards the floor after beginning to bend your elbows.

After pausing for a while, steadily push yourself back up until you are in an inverted V posture with your arms straight. Make sure you keep your composure during the motion.

Incline Pike Pushups

EXERCISE PROFILE
Target Muscle Group: Lateral (Side) Deltoid
Equipment Required: Bodyweight
Mechanics: Compound
Force Type: Push (Bilateral)
Secondary Muscles: Chest, Triceps

Lateral Raise (any form of weight)

EXERCISE PROFILE
Target Muscle Group: Chest
Equipment Required: Dumbbell
Mechanics: Compound
Force Type: Push (Bilateral)
Secondary Muscles: Shoulders, Triceps

Its literally just a push up but wide

Wide Base Push-ups

EXERCISE PROFILE
Target Muscle Group: Triceps
Equipment Required: Dumbbell
Mechanics: Compound
Force Type: Push (Bilateral)
Secondary Muscles: Shoulders, Chest

Its literally just a push up but narrow

Calisthenics Push day

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