Exercises
Push-ups, dips, ring flyes: build a powerful chest with bodyweight pushing movements and progressive overload.
13 Articles
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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The weighted vest turns 10 bodyweight exercises into pure strength moves. Full form breakdown, target muscles and a structured 6-week program.
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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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– Anatomy: pectoralis major (3 heads), pectoralis minor, and how push angle shifts the emphasis – 10+ exercises: push-ups, diamond push-ups, archer push-ups, dips and more – 3 programs: beginner (3x/week), intermediate (4x/week), advanced (5x/week)
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– The natural progression after classic push-ups for upper chest development – Feet elevated on a bench or chair, targeting upper pecs and front deltoids – 6-week program with height progression from 30cm to 50cm
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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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– 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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– Key shoulder exercise: inverted V position, head toward the floor – Muscles targeted: deltoids, triceps, upper traps + core stabilizers – The ideal progression toward handstand push-ups
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
Read more → – Muscles: chest, triceps, front deltoids, full upper-body pushing pattern – Key technique: straight body line, chest grazes floor, active scapulae – Progressions: knee push-up → classic → slow tempo → decline → archer → one-arm
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