Calisthenics Network 🌐

A pull workout to help you grow your biceps ‼️💪🏼
by IG/stanik_street_workout

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- L-sit chin-ups: 4 sets x 8 reps
- Close-grip chin-ups: 4 sets x 8 reps
- Wide-grip chin-ups: 4 sets x 8 reps
- Neutral grip pull-ups: 4 sets x 8 reps

Planche Lean 📏✅
by IG/saturnomovement

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This movement sets the foundation for your Planche and introduces you to straight-arm strength. It’s considered the “easiest” Planche progression, yet it is extremely hard to perform correctly.

Do this at the end of each workout for super strong core and popping abs! 🔥
by IG/versus.gravity

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I don’t waste my time with dedicated core days. Instead I just do this simple core circuit at the end of each workout.

If this is too easy for you, you can either add reps or perform each rep with a slower tempo for maximum gains. 👀

Make sure you suck in your core for all the exercises as this will active your deepest core muscles which will lead to literal abs of steel. 🔪

5 ways to make push ups harder! 💪🏼
More gains with push ups ✅
by IG/adamgodrosi

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Keep shrugging during pull-ups?! I got you 😉
by IG/versus.gravity

Chances are your pull-ups look like sh*t because you aren’t activating your lats to depress your scapula.

The solution to this is to pre-activate the scapula and lats with some simple warm up exercises.

Before my main workout I will always get a light band and go through 1-2 sets of the following exercises:

✅ Straight arm lat pulldown
✅ Banded pulls
✅ Single arm pulls
✅ Scapula pull-ups

The goal here is to not only warm the lats up, but more importantly to build the mind-muscle connection necessary for a proper pull-ups!

Remember the key is both scapula DEPRESSION + RETRACTION.... This is what we are aiming for 🫡

Pike Push Ups - how to do! ✅💪🏼
by IG/fitnessfaqs

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Pike Push Ups are a bodyweight exercise that primarily target the shoulders, upper chest, and triceps, mimicking the motion of a shoulder press. Great exercise that will prepare you for more advanced exercises like Handstand (Push Ups). Ideal for building strength without equipment.

Front Lever Tutorial (levitate horizontally) ✅😎
by IG/k.hakimov29

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In Calisthenics, mastering the basics is crucial because these foundational exercises build the strength, mobility, and body awareness required for more advanced moves. Here are a few reasons why the basics matter so much:

1. Building Core Strength and Stability

Basic Calisthenics exercises like push-ups, pull-ups, squats, and planks target the core muscles and major muscle groups. A strong core and stable base are essential to progressing to advanced movements that require balance and control, such as handstands or muscle-ups.

2. Establishing Proper Form and Technique

Starting with foundational exercises allows you to develop proper form, which is critical for preventing injuries. Exercises like push-ups and pull-ups train you to control your bodyweight safely, and they also build the muscle memory required to keep good form as you move into more complex skills.

3. Progressive Overload

The basics provide a structured path for applying progressive overload, an essential principle in strength training. By increasing repetitions, improving form, or adding variations like incline push-ups or wide-grip pull-ups, you can continuously challenge yourself without needing equipment.

4. Joint Health and Mobility

Basic Calisthenics movements improve the mobility and stability of your joints, which helps prevent injuries when you start attempting advanced moves that place higher demands on the shoulders, wrists, and ankles.

5. Body Awareness and Control

Fundamental Calisthenics exercises help you understand your body’s limits, balance, and coordination. This is crucial for more complex skills that require fine control, such as the pistol squat or the front lever.

6. Efficient Conditioning

Basics can be scaled to work as both strength training and conditioning. High-rep push-ups, squats, or pull-up circuits are effective for building muscular endurance, which allows you to maintain form and control during longer, more demanding training sessions.

7. Building a Sustainable Foundation

Skipping the basics often leads to frustration, injury, or plateauing later on. Starting with the fundamentals allows you to build a strong, sustainable foundation that you can build on as you progress to more advanced skills over time.

In Calisthenics, everything is interconnected, and the basics lay the groundwork for achieving almost every advanced move. Mastery over them ultimately leads to faster, safer, and more sustainable progress.

Calisthenics Pull Day 💪🏼🔥
by IG/cali_x_studio

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advanced calisthenics chest workout 💀🔥
by IG/liamsthenics

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Achieve a gymnast’s powerful core with this targeted six-pack workout. These exercises sculpt, strengthen, and define for balanced, functional abs. ✅🔥
by IG/adamgodrosi

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Press to Handstand Tutorial ✅🤸‍♂️
by IG/k.hakimov29

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The best handstand exercise you have to do to master the handstand ✅🤸‍♂️
by IG/fitnessfaqs

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10 types of push ups ✋🏼🤚🏼 what is your favorite? 🤔
by IG/lifeflowerez

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ABS 🔥🥵
by IG/ianwilliams.sw

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Muscle Up guide 💪🏼📖
by IG/brett_giesking

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This is an advanced bodyweight exercise that combines a pull-up with a dip, requiring both upper body strength and technique. It’s a great exercise for building explosive strength.

Tips for getting your Planche look professional!!! ✅🙌🏼
by IG/radoslav__radev

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GROW your SHOULDERS using Bodyweight
ONLY! 💪🏼✅
by IG/liamsthenics

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This workout is great for anyone looking to grow strength and size in their shoulders using your bodyweight, no weights needed! Make sure you have warmed-up thoroughly before starting the workout.

Start on the lowest number of reps listed, with an aim to achieve the highest amount shown. Once you hit this point, you are ready to move onto a harder progression/add weight.

1️⃣ Deep Elevated Pike Push-ups
2️⃣ Pseudo Push-ups
3️⃣ Regular Pike Push-ups
4️⃣ Wide Australian Pull-ups
5️⃣ Handstand Hold