Bodyweight Push-Up Workout: Perfect for Those Who Master Standard Push-Ups
No equipment needed—just your body weight. Discover a push-up routine that effectively targets all the muscles in your arms and shoulders with various push-up styles.
Forget about gym machines or weights—this workout relies solely on your body weight.
This routine combines multiple push-up variations. Some shifts your body weight onto one arm, while others emphasize shoulder engagement. Give it a try if you can comfortably perform 15–20 standard push-ups in a row.
How to Perform the Workout
The workout includes the following exercises:
- Plank to Side Arm Lift — 6 reps per side.
- Push-Up with Forward Arm Reach — 6 reps.
- Indian Push-Ups — 8–10 reps.
- Triceps-Focused Push-Ups — 10 reps.
Complete each exercise consecutively with 60–120 seconds of rest between them. After finishing the last exercise, rest for a couple of minutes before starting the next round. Aim to complete three full rounds.
Exercise Instructions
Plank to Side Arm Lift
Begin in a high plank position. Shift your hips backward, bend your knees, and straighten your arms from shoulders to wrists. Rock forward, placing your left foot beside your left hand. Lift your right hand off the floor, keeping it bent near your chest.
Step your right leg forward and straighten it. Then step it back and return to the plank position. Repeat the movement on the opposite side.
Push-Up with Forward Arm Reach
Perform a push-up and pause at the bottom. Extend one arm forward with your palm facing down. Return the hand to the floor and push back up. Repeat on the other side.
Indian Push-Ups
Start in a high plank, then push your hips back and straighten your legs and arms so your body forms an inverted 'L' shape—this is your starting position. Keeping this form, bend your arms and lower your chest toward the floor. As your chest touches the ground, arch your back and straighten your arms while keeping your hips close to the floor. Return to the starting position and repeat.
Triceps-Focused Push-Ups
Begin in a high plank position, lower yourself into a push-up, and pause at the bottom. Shift backward, placing your elbows on the floor, then push back up to complete the push-up.
Share your experience with this workout in the comments. Were you able to complete the recommended reps?
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