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10 Calisthenic Exercises EVERYONE Should Do!

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Rating: 4.0; Vote: 1

m going to break down each of these 10 bodyweight exercises to help you easily identify the calisthenic movements that are going to keep the gains coming, regardless of where you train. The list starts off with what some call the king of all bodyweight exercises - the pullup. This upper body exercise is one of the best vertical pulling moves you can include in your pull or back workout. That said, even if you had access to a full gym and could do a lat pulldown or a barbell row or deadlift, this is still an exercise that you would want to include in your workout in order to see your best muscle gains. The next exercise looks similar but has different benefits. We-re talking about the chinup. With a simple switch of the hand position to an underhand supinated grip, you can shift some of the focus away from the lats and onto the biceps. I credit this one bodyweight exercise (along with the barbell curl) as the two most responsible for helping me to build big biceps from an early age. The next calisthenic exercise that everyone must do is a pushup. Now, it is important that you find the version of this movement that challenges you in order for it to provide the benefits I know it-s capable of. Don-t just keep increasing the reps until you are doing 100 pushups a day, as I-ve pointed out before, but find the one that is more capable of providing the overload needed to drive new muscle growth. The slick floor bridge curl is one of the most irreplaceable exercises in your posterior chain exercise options. It is one of the only ones that can train both the glutes and hamstrings dynamically together (if you perform the bridge on every rep) but more importantly, the one that allows these two extremely important muscle groups to work together as they prefer to. The reverse hyper is not one of those bodyweight exercises that builds muscle, at least not directly, but is no less important for everyone to do. This is because it strengthens the low back and glutes and helps to create the support and stability that makes the big lifts easier. Even the bench press can benefit from the hip extension strength needed to create the leg drive to assist the bar-s upward push. The dead arm hang is one of those moves that, like the reverse hyper, is not going to build muscle but is going to help develop your toughness as well as your grip and hand strength that will pay off on other exercises. Even the shoulder stability developed by doing this bodyweight beast of an exercise is going to help you to better stabilize on exercises like the row and deadlift that have traction stresses built into them. The hanging leg raise is an ab exercise that should be in everyone-s program. If you cannot perform the version with your legs held out straight then you want to do the bent knee variation. There are simply no more challenging, but rewarding, ab exercises than some version of a hanging one. Pick the one you can do, and do it. The handstand press is a closed chain exercise for the shoulders that provides many benefits beyond just the strength built through pressing your own bodyweight. This is particularly good for those that have shoulder stability weakness or even labrum issues. The compressive stresses here are a good thing for helping to strengthen the entire shoulder girdle. The inverted row is an irreplaceable bodyweight exercise for back. It is extra effective if you learn to attack the bar with your sternum rather than just allowing the bar to take your body for the ride as it often does during a standard barbell row. Finally, the dip is a great bodyweight only exercise for building up the chest, shoulders and triceps. Even if you have access to a bench press and a cable crossover machine, you-re always going to want to find a way to work the dip into your workout program especially if your best lower chest development is something you seek to attain. If you only have access to a limited home gym or even no equipment or gym at all, then you-ll want to head to athleanx. com via the link below and
Date: 2022-04-22

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Comments and reviews: 10

Kenneth
Ok, so I do have a serious question here. You OFTEN see trainers talk about what exercises that a person should NOT do. Joint strain this, unnatural angle that, etc. etc. So, by the time it is narrowed down to the ones that people SHOULD do, You find that there really are only a couple of compound movements per body part. Which, of course, should be a staple of everyone's program.
HOWEVER, trainers also say that you should have a variety of exercises that you switch in and out of your routine to prevent the body to adapting to a very specific movement and adjust to it to the point that the gains diminish. So the question is. .. How do you get VARIETY over the long term, when you aren't supposed to actually do but a few exercises?
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Rafa
If you-re gonna do the Hand Stand Push Ups, I highly recommend using using push-up -handles-. The handles will allow you to extend the range of motion, it-s much more comfortable on the wrists, and it provides a more stable feeling. What took me the longest to -get- was the mounting moves (how to get in position at the beginning, and dismounting how to get back on your feet at the end. There are a ton of push up handle options in Amazon, I got a somewhat expensive set ($50) from a German company called -PULLUP & DIP- that look like something a gymnast would use (wood handle and steel frame, but I HIGHLY recommend that style of handle. I also use these handles to do push-ups and dips.
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jkramer03
Jeff - long-time customer of supplements and just got NXT-13 program and my muscles are in a constant state of soreness, thank you! I recently bought the Tonal machine and am extremely impressed with functionality to digitally add chains, eccentric weight, burnout and spotter modes that change weight mid-rep to maximize burn. Any future videos sharing your favorite exercises on it would be very helpful. I cringed when a trainer recommended upright rows.
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Davey
Wow!
I-m telling you, had I met Jeff back in the day, I could have played for those Mets Teams--. and I played hockey. --
As a beat up, newly 50 year old former athlete, Jeff & Athlean X have completely reinvigorated my body. No big weights for me at all anymore, but by following his advice, I physically feel better now than I have in years.
I love it!
Thanks Jeff!
Keep pumping out the great posts Sir.
Cheers
--
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Just4fun
Great video. So I have been lifting for almost 2decades and have always had great mind to muscle connection. Past year or so my right arm feels like the control isn-t there as well as strength and size differences. Can you make a video on how to relearn this connection after an injury. Dr said shoulder feels heavy and weaker due to possible injury but not exactly sure what is causing it. Thanks in advance
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Mark
Thanks for this! Although I prefer lifting, calisthenics is a great way to build muscle and athleticism. Training is important but there are no real gains without proper diet. I realized that after I started following my first meal plan. I found it online, on site Next Level Diet iirc. At first it was tough to eat an excessive amount of calories, but eventually I got used to it. Good diet is a game changer!
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Sal
Jeff, always a great lesson! I-m 64, please, make a video for guys my age. You did a terrific video for guys over 40. That was sooo informative! Please expand on it, please include sets, reps, how often to do MRT, rest days, and the safest exercises for us older guys from a PT point of view. It would be very very greatly appreciated by me and I-m sure a number of your viewers. Thanks!
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Myname
-Athlean-X
The leg-raises, I wanted to know something. When I was in gymnastics, we were against a wall with a bar above us to keep our back from moving, meaning we only used our hips to lift our legs and touch our toes to the bar we hung on.
I wanted to know, what benefits does this provide, and would it be better than the other forms you showed in this vid?
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Jackson
Hey Jeff,
Great stuff! Say, I have been frustrated with the left side of my body always being more tense, really when I do any motor functions (this feeling limits my workouts. Could you do a video about how to target and properly engage both sides of the body, during Ab exercises or even full body? That would be great! Keep up the helpful videos!
-Cheers
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PH03NIX96
I've been doing your Athlean Xero Program for almost 2 months now. (Week 3 challenge was tough okay)
Started at 160 and down to 156 now.
I went from not being confident about the USAF PT Test to almost maxing pushups which I was never able to come close to before.
My goal by the end of the year is to be able to do handstand pushups without a wall.
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