Calisthenics Workouts

The push-up is the foundational pushing movement in calisthenics. It builds strength in your chest, shoulders, and triceps while engaging your core for stability.

A close-grip push-up variation where your hands form a diamond shape. This targets the triceps more intensely than regular push-ups.

A push-up variation with hands placed wider than shoulder-width for greater chest activation and stretch.

A unilateral push-up where one arm does most of the work while the other extends to the side. Great progression toward one-arm push-ups.

A shoulder-dominant push-up performed in an inverted V position. Excellent preparation for handstand push-ups.

The ultimate vertical pressing movement. Performed in a handstand against a wall, this builds tremendous shoulder strength.

A forward-lean push-up that mimics the planche position. Builds the specific strength needed for planche progressions.

A fundamental pushing exercise often called the upper body squat. Targets chest, triceps, and shoulders effectively.

A behind-the-back dip variation that requires significant shoulder flexibility and builds unique pressing strength.

Dips performed on gymnastic rings, requiring much greater stabilization than parallel bar dips.

The ultimate unilateral pushing exercise. Requires tremendous pressing strength and core stability.

The king of upper body pulling movements. Targets the lats, biceps, and rear deltoids. A fundamental calisthenics exercise.

A pull-up variation with supinated (underhand) grip that places more emphasis on the biceps while still working the back.

A pull-up variation with wider grip that emphasizes lat width and upper back development.

A pull-up with hands placed close together, emphasizing the lower lats and increasing bicep involvement.

A unilateral pull-up variation where most of the work is done by one arm while the other assists. Key progression toward one-arm pull-ups.

A pull-up performed while holding an L-sit position, dramatically increasing core demand while pulling.

An explosive movement combining a pull-up and dip, transitioning from below to above the bar. A benchmark calisthenics skill.

The ultimate pulling achievement. Performing a full pull-up with one arm requires years of dedicated training.

A horizontal pulling exercise performed under a low bar. Perfect for beginners building toward vertical pull-ups.

A dynamic pull-up where you move side-to-side at the top of the movement, like a typewriter carriage.

A pull-up performed perpendicular to the bar, alternating which side your head goes to each rep.

The fundamental core position in gymnastics. Creates full-body tension and builds the foundation for advanced movements.

A static hold where you support your body with straight arms while holding legs extended horizontal. Builds tremendous core and hip flexor strength.

An advanced L-sit where legs are raised above horizontal, forming a V-shape with the body.

A hanging core exercise where you raise your legs while hanging from a bar. Excellent for lower abs.

A hanging core exercise where you touch your toes to the bar. Full range hanging leg raise.

A rotational core exercise performed while hanging. Legs sweep side to side like windshield wipers.

A legendary core exercise popularized by Bruce Lee. Your body pivots from the shoulders while remaining rigid.

An anti-extension core exercise using an ab wheel. Challenges the core to resist spinal extension.

The fundamental isometric core exercise. Builds endurance and stability in the core muscles.

A lateral core stability exercise targeting the obliques and building side-body strength.

The fundamental lower body movement. Essential for leg strength and mobility.

The king of bodyweight leg exercises. A full single-leg squat requiring strength, balance, and mobility.

A challenging single-leg squat where your rear foot is held behind you, touching your knee to the ground.

A split squat with the rear foot elevated on a bench. Great for building single-leg strength.

An eccentric hamstring exercise known for injury prevention. One of the best bodyweight hamstring exercises.

A fundamental glute activation and strengthening exercise. Great for hip extension.

A unilateral glute bridge that doubles the work on each glute.

An isolation exercise for the calf muscles. Can be done on flat ground or with a step for full range.

An explosive squat variation that builds power and conditioning.

A dynamic single-leg exercise that builds leg strength and balance while moving forward.

One of the most impressive static holds. Body held horizontal with only hands on the ground and arms straight.

A planche variation with legs spread wide, reducing the lever arm. A step before full planche.

The first major planche progression with knees tucked to chest. Builds foundational planche strength.

A horizontal hold where you hang from a bar with body straight and parallel to ground, facing up.

A front lever progression with knees tucked. The first major milestone toward full front lever.

A horizontal hold where you hang from a bar facing downward. Requires shoulder flexibility and strength.

One of the most visually impressive skills. Hold body horizontally while gripping a vertical pole.

The fundamental inverted skill. Balance on your hands against a wall to build shoulder strength and body awareness.

A handstand without wall support. Requires extensive balance practice and body control.

An iconic gymnastic hold with arms extended horizontally on rings. Requires exceptional strength.

An extremely advanced hold combining planche with iron cross. Body horizontal with arms extended on rings.

A shoulder mobility and strength movement where you rotate through a full circle on the bar or rings.

The classic muscle-up on a straight bar. Explosive pull transitioning to a dip above the bar.

A muscle-up performed on gymnastic rings. Requires different technique than bar muscle-up.

A momentum-assisted muscle-up using a kipping motion. Often the first muscle-up variation learned.

A slow, controlled muscle-up without any kip or swing. Pure strength movement.

An explosive push-up where you clap behind your back at the top. Requires significant power.

The ultimate explosive push-up. Entire body leaves the ground with arms and legs extended.

An explosive pull-up with a full 360-degree rotation. Requires exceptional power and coordination.