What are calisthenics? Calisthenics is a bodyweight exercise that uses minimal equipment. These exercises are a great way to build muscle and get stronger without having to go to the gym.
In this guide, we will show you the best calisthenics exercises for every muscle group. We will also provide tips on how to perform each exercise correctly. By the end of this guide, you will know all the essential calisthenics exercises for building muscle and strength. Let’s get started!
The Best Calisthenics Exercises for Every Muscle Group
Chest: Push-ups are the classic chest exercise. They can be done anywhere and don’t require any equipment. Start in a plank position with your hands shoulder-width apart. Lower yourself down until your chest touches the ground, then push back up to the starting position. For an added challenge, try doing one-arm push-ups or clap push-ups.
Back: pull-ups are one of the best exercises for building back strength. Start by grabbing the a pull-up bar with your palms facing away from you. Pull yourself up until your chin is over the bar, then lower yourself back down to the starting position. If you can’t do a full pull-up, try doing assisted pull-ups or negatives (lowering yourself down from the top position).
Shoulders: The best calisthenics exercise for shoulders is the handstand push-up. Start in a handstand position against a wall with your feet slightly higher than your head. Slowly lower yourself down until your head touches the ground, then push back up to the starting position. If this is too difficult, try doing wall walks or pike push-ups instead.
Arms: The best exercise for arms is the chin-up. Start by grabbing a chin-up bar with your palms facing towards you. Pull yourself up until your chin is over the bar, then lower yourself back down to the starting position. You can also try doing close grip or wide grip chin-ups for a different arm workout.
Legs: The best calisthenics exercise for legs is the squat jump. Start in a squatting position with your feet shoulder-width apart and your hands behind your head. Jump up as high as you can, then land softly in a squatting position. For an added challenge, try adding weights or explosive movements like clapping while you squat jump.
Calves: The best calisthenics exercise for calves is the donkey kickback. Start in a quadruped position with your hands and knees on the ground. Kick your leg backwards until it is parallel with the ground, then return to the starting position. For an added challenge, try doing this exercise with weights or holding an astatic position at the top of the kick.
As you can see, many great calisthenics exercises can be done to target every muscle group. By incorporating these exercises into your workout routine, you can build muscle and get stronger without having to go to the gym. Just remember to focus on form and be sure to warm up before beginning any strenuous workout. With consistency and dedication, you’ll be sure to see results in no time!