Exercises
Build powerful biceps and triceps with bodyweight training: chin-ups, dips, diamond push-ups and more.
20 Articles
Weighted dips apply progressive overload to dips to build pushing strength and size. They hit the triceps, lower chest and front delts far harder than bodyweight. A dip belt is the reference tool.
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Weighted pull-ups apply progressive overload to pull-ups to build back strength and size. They hit the lats, traps and rhomboids far harder than bodyweight. A dip belt or weighted vest is the ideal tool.
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Build your arms with no equipment. Biceps without a bar (towel, table, door, backpack), triceps through every push-up variation, plus compound moves and grip. A hub linking to each dedicated guide.
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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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