Exercises
Push-ups, dips, ring flyes: build a powerful chest with bodyweight pushing movements and progressive overload.
14 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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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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