Exercises
Build powerful biceps and triceps with bodyweight training: chin-ups, dips, diamond push-ups and more.
17 Articles
Master the archer pull-up, a unilateral movement that bridges the gap to the one-arm pull-up. Prerequisites, form, mistakes and progression.
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Yes, mass gain is possible with calisthenics. Hypertrophy principles are the same as in the gym: mechanical tension, volume and progressive overload. Just different overload methods.
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Grease The Groove (GTG) relies on frequent reps at moderate intensity, spread throughout the day. Especially powerful on pull-ups, push-ups and dips.
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The military push-up is a strict push-up with elbows tucked, targeting the triceps. Body aligned head to heels, full range, explosive return, zero compensation.
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Weighted push-ups apply progressive overload to push-ups to build strength and size. A weighted vest is ideal, but a loaded backpack works to start.
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Grip is the #1 limiting factor for pull-ups, muscle-ups and advanced pulling skills. Train all three grip types (crush, pinch, support) with dead hangs, towel pull-ups and more.
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Wrist strengthening for calisthenics: forearm strength, tendon conditioning and joint stability. Mobility and loading exercises plus an injury-prevention protocol.
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– The mandatory bridge between standard push-ups and one-arm push-ups – Working arm handles 70-80% of bodyweight while the other stays extended – Prerequisites, step-by-step technique, and 4-week training program
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Build your biceps without equipment using everyday objects (towels, tables, backpacks). 10 creative exercises with detailed progressions, plus beginner-to-advanced programs.
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– Diamond push-ups target your triceps better than any other push-up variation – Hands form a diamond shape under chest, elbows tight, full depth every rep – Progress from kneeling to weighted for serious arm development
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Dips train the chest, triceps and front delts in one vertical press. Done anywhere (bars, rings, bench), with progressions from bench dips to weighted.
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10 bodyweight forearm moves (finger push-ups, dead hangs, towel wrings) targeting flexors, extensors and grip, with a 4-week home program for results in under 6 weeks.
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– The ultimate unilateral push exercise: 100% bodyweight on one arm – Anti-rotation technique, prerequisites and common mistakes – Complete 8-week program from negatives to full reps
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Compare pull-up grips (wide, close, neutral): muscles targeted, range-of-motion differences, which grip fits your goal, and the technique mistakes to avoid.
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Pull-up or chin-up? Compare grip, muscles worked, difficulty and results, with full technique for both, a 4-week program and a clear progression path.
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10 pushing exercises from diamond push-ups to advanced dips for stronger triceps, plus 3 structured programs from beginner to advanced. Your triceps are two-thirds of arm mass.
Read more → - Beginner: wall, incline, knee push-ups to build base strength - Intermediate: diamond (triceps), wide (chest), decline (shoulders), pike, hindu - Advanced: clap, archer, one-arm, handstand push-ups, pseudo-planche
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