×

Get Your Personal Workout Plan
in Less Than 1 Minute!

Ready to achieve your fitness goals? Take our quick quiz and get a workout plan tailored for you!

Get My Plan

The Top 10 Calisthenics Exercises for Jacking Up Your Muscles

Published by ROVFIT | 05.07.2023

The information and products featured on this website are intended for educational and informational purposes only.
We are not responsible for any injuries, illnesses, or negative outcomes that may occur from using this information.

If you want to gain muscle mass and burn fat without going to the gym, calisthenics is your way to go and these are the main 10 calisthenics exercises.

So, here are the top 10 calisthenics exercises to get in shape:

Push Up:
Push Up is a classic bodyweight exercise for your chest, triceps, and shoulders. For a great push up form, start in a plank position with your hands shoulder-width apart, lower your body until your chest touches the ground, then push yourself back up to the starting position. During the movement, your elbows shouldn't be wide open to sides which can cause shoulder injuries, try to keep them at a 45-degree angle to your body.
Dips:
Dip is a great exercise for building triceps and chest muscles, especially for lower chest. You can do them on parallel bars or using two sturdy chairs, with your feet up for extra gains. To do a dip, start with your arms straight and your body suspended between the bars or chairs, then lower your body until your elbows reach a 90-degree angle, and push yourself back up.
Pull Up:
Pull up is a beastly exercise that work your back, biceps, and forearms. To do a pull-up, hang from a bar with your palms facing away from you, then pull yourself up until your chin is above the bar, and lower yourself back down.
Chin Up:
Chin up is like pull-up, but with your palms facing towards you. They're great for building biceps and back muscles. To do a chin-up, hang from a bar with your palms facing towards you, then pull yourself up until your chin is above the bar, and lower yourself back down.
Handstand Push Up:
Handstand push up is a dope exercise that works your shoulders, triceps, and upper back. To do them, kick up into a handstand against a wall, then lower yourself until your head touches the ground, and push yourself back up.
Pistol Squat:
Pistol squat is a killer exercise for building leg strength and size. To do a pistol squat, stand on one leg with your other leg extended in front of you, then lower yourself down until your thigh is parallel to the ground, and push yourself back up.
Inverted Row (Australlian Pull Up):
Inverted row (Australlian Pull Up) is a sick exercise for building back and biceps muscles. To do them, lie under a sturdy bar or table, with your feet flat on the ground and your body suspended under the bar, then pull yourself up towards the bar, keeping your elbows close to your body, and slowly lower yourself back down.
One Arm Push Up:
One arm push up is a boss-level exercise for building chest, triceps, and shoulder muscles. To do a one-arm push-up, start in a push-up position, with one hand behind your back, then lower your body down until your chest touches the ground, and push yourself back up.
Muscle Up:
Muscle up is a next-level calisthenics exercise that works your chest, back, biceps, and triceps. To do a muscle-up, start in a pull-up position, then use your momentum to propel yourself up and over the bar, finishing with a dip at the top.
Squat Jump:
Squat jump is a high-intensity exercise for building explosive leg strength and power. To do them, start in a squat position with your feet shoulder-width apart, then jump as high as you can

In conclusion, calisthenics exercises can be a fantastic way to build strength, size, and power without the need for expensive gym equipment or memberships. The top 10 exercises outlined in this article are all highly effective for targeting different muscle groups, and by following the tips provided, you can perform them with correct form and avoid injury. So, whether you're a beginner or a seasoned pro, try incorporating some of these calisthenics exercises into your workout routine and watch your muscles grow!