Did you know that you can get a great workout done even at home with no equipments at all.
Yes, you heard me right! If you have no equipments at all and you are bound to train at home weather be it out of necessity or choice then I have got you covered.
This workout routine will train your all the pushing muscles in your upper body and give you an opportunity to grow and build muscle.
So this push workout plan is going to be in a superset fashion, we will be doing 5 exercises in total. We will be doing all the exercises till failure, so no actively counting the reps but going on until you fail to maintain a proper form. A failure for some could be in 10 reps and for others it could be 30 reps, so don't assess your effort with numbers but with the actual fatigue you get.
So let's begin.
HOME PUSH WORKOUT PLAN WITHOUT EQUIPMENT
Exercise 1
Our first exercise is going to be a Giant Set, consisting of 3 exercises.
Starting off with the regular pushups, but there's a twist in performing them.
We will do a tempo pushups, meaning we will be having a control over the reps we are doing; we will be counting till 4 on our way down, hold 1 second at the bottom and push our self back up in the last second.
When we reach failure then without any rest, we will do hand release pushups. Perform the pushup in the standard way but as you reach at the bottom, release your hands off the ground and reset them back in place and push yourself up with full explosivity.
Moving on with our final exercise of this giant set. Without any rest, get back up and squeeze your pecs as hard as possible by crossing your arms across each other. Adduct your chest as hard as possible by thinking there's something between your chest and you would have to squeeze the life out of it.
1a. Tempo Pushups (4,1,1) - 4 sets x Till Failure
1b. Hand Release Pushups - 4 sets x Till Failure
1c. Chest Squeeze - 4 sets x 15 seconds
Exercise 2
Moving on with our second exercise and it's going to focus on our shoulders.
The first one is pike pushups, try to tap your head to the ground and come back up with full explosivity.
When we are done with pike pushups as we reach failure, then go on to a door frame and stand in the middle, keeping your hands at the side and try to push the door frame sideways by moving our hands against the either side of the door frame. Hold that position for 20-30 seconds and then relax.
2a. Pike Pushups - 3 sets x Till Failure
2b. Wall/Doorframe Lateral Isometric hold - 3 sets x (20-30) seconds
Exercise 3
Moving on with our third super set. Chair Dips and Chest Squeeze.
First Complete your reps till failure with chair dips, try to go as deep so your elbows gets parallel to the ground and come back up.
Once you are done with chair dips, quickly do a chest squeeze just as you did previously in the first giant set.
3a. Chair Dips - 4 sets x Till Failure
3b. Chest Squeeze - 4 sets x 15 seconds
Exercise 4
Our fourth exercise is also going to be in a superset, we will majorly focus on our triceps muscles.
First we will do some tiger bend pushups. It's a great exercise to develop power and strength in your upper body as well as in your triceps. It's basically a triceps extension exercise done on the ground with your own bodyweight.
Position yourself in a pushup position and and bend your elbows as to get into an elbow plank position while lowering your entire body at the same time. Once you are down at the bottom, push yourself back up by straightening or extending your elbows and get into the starting position. Repeat till failure.
Tip: Try to push your self off the ground by accentuating your triceps and not with legs and shoulders.
Right after tiger bend pushups, Go onto that couch, chair or table or whatever elevated surface you have and do a triceps bench dips.
4a. Tiger Bend Pushups - 4 sets x Till Failure
4b. Triceps Dips - 4 sets x Till Failure
Exercise 5
Coming up to our final exercise and its going to be an isometric one (well sort off).
Get into the pushup position and go down for 30 seconds and come back up to the top in the remaining 30 seconds, that completes your 1 minute and 1 rep.
Our main focus is to overload all the muscles we worked in this push workout routine. The more time we will stay in a particular position the more TUT (Time under Tension) we will get which damages our muscle tissue for maximum growth.
5. 1 minute Pushup (30 sec down, 30 sec up) - 2 sets
THE BOTTOM LINE
So, there you have it guys your complete upper body Push workout routine at home without equipments.
We have done a lot of supper sets and giant sets, which I know is a lot but when you are training at home and you have your own body as a resistance, then you have got to work smartly and that's what we did here in this workout. We leverage our body weight and few other techniques to maximize the muscle damage in the short amount of time possible which eventually helps our muscle to grow and get stronger.
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