Trying to optimize my no equipment push day routine. For those doing home upper body workout without equipment, how do you structure your push days? What exercises, sets, and rep schemes work best for chest, shoulders, and triceps development using only bodyweight? Looking to create effective bodyweight training programs specifically for push movements.
For no equipment push day, I structure it like this: warm-up with arm circles and cat-cows, then 3 sets of each: push-ups (varying hand positions), pike push-ups for shoulders, tricep dips using a chair, and plank to push-up transitions. I focus on perfect form and controlled movements. This home upper body workout hits everything without needing any gear.
I like to pyramid my push day. Start with wide push-ups for chest, then diamond push-ups for triceps, then pike push-ups for shoulders. Do 10 of each, then 9, then 8, down to 1. It's brutal but effective. For bodyweight training programs focused on push, this method has given me the best chest development I've ever had, equipment or not.
Don't forget about isometric work for push muscles. Hold the bottom of a push-up for time, or the top of a dip position. These build incredible strength and translate to better performance in the dynamic movements. I incorporate these into my home exercise circuits for push days - they add variety and challenge without needing equipment.