Get ready to strengthen and tone your body with the ultimate Complete Calisthenics Exercises List. This extensive compilation provides you with a comprehensive range of exercises targeting various muscle groups. Whether you’re a beginner looking to kickstart your fitness journey or an experienced exerciser searching for new challenges, this list has got you covered. From push-ups to squats, dips to planks, each exercise is accompanied by clear instructions and illustrations to ensure proper form and maximize results. So lace up your sneakers, grab a water bottle, and get ready to transform your body from head to toe.
Upper Body Exercises
Push-ups are one of the most classic and effective upper body exercises. They primarily target the chest muscles (pectorals), shoulders (deltoids), and triceps. To perform a push-up, start by getting into a plank position with your hands slightly wider than shoulder-width apart. Lower your body down by bending your elbows until your chest almost touches the ground, then push yourself back up to the starting position. You can modify this exercise by performing it on your knees or elevating your hands on an incline surface.
Pull-ups are a challenging exercise that primarily target the muscles in your back, including the latissimus dorsi and rhomboids, as well as your biceps. To perform a pull-up, hang from a bar with your palms facing away from your body and your hands shoulder-width apart. Engage your back muscles and pull your body up until your chin is above the bar, then lower yourself back down with control. If you’re unable to do a full pull-up, you can use resistance bands or perform assisted pull-ups using a machine.
Dips are a great exercise for targeting the muscles in your chest, shoulders, and triceps. To perform a dip, start by gripping parallel bars with your arms fully extended. Lower your body by bending your elbows until your shoulders are below your elbows, then push yourself back up to the starting position. If you don’t have access to parallel bars, you can perform dips using a sturdy chair or bench.
Handstand push-ups are a challenging exercise that primarily target your shoulders and triceps. To perform a handstand push-up, kick up into a handstand against a wall with your hands shoulder-width apart. Slowly lower your body by bending your elbows until your head touches the ground, then push yourself back up to the starting position. If you’re unable to perform a freestanding handstand, you can use a wall for support or perform pike push-ups with your feet elevated on a surface.
Inverted rows are a great exercise for targeting your back muscles, especially the rhomboids and lats. To perform an inverted row, set up a bar at waist height or use suspension straps attached to an anchor point. Grab the bar or straps with an overhand grip, then walk your feet forward until your body is inclined. Keep your body straight and pull your chest towards the bar or straps by squeezing your shoulder blades together. Lower yourself back down with control.
Bench dips are an effective exercise for targeting your triceps. To perform a bench dip, sit on the edge of a bench or sturdy chair with your hands gripping the edge and your legs extended in front of you. Lower your body by bending your elbows until your arms are at a 90-degree angle, then push yourself back up to the starting position. You can modify this exercise by bending your knees or elevating your feet on another surface.
The chest press is a classic exercise that primarily targets your chest muscles. To perform a chest press, lie flat on a bench or the floor with a dumbbell in each hand. Extend your arms straight above your chest, then slowly lower the dumbbells down towards your chest by bending your elbows. Push the dumbbells back up to the starting position, fully extending your arms. You can also perform this exercise using a barbell or a chest press machine.
Tricep extensions are a great exercise for isolating and strengthening your triceps. To perform tricep extensions, stand upright with a dumbbell in one hand and extend your arm straight up overhead. Slowly bend your elbow to lower the dumbbell behind your head, then extend your arm back up to the starting position. Repeat the movement for the desired number of repetitions, then switch arms. You can also perform this exercise using a resistance band or a cable machine.
The shoulder press is an excellent exercise for targeting your shoulder muscles, specifically the deltoids. To perform a shoulder press, stand upright with a dumbbell in each hand. Start with your arms bent at a 90-degree angle, bringing the dumbbells up to shoulder level. Press the dumbbells straight up overhead until your arms are fully extended, then lower them back down to the starting position. You can also perform this exercise using a barbell or a shoulder press machine.
Bicep curls are a staple exercise for targeting your biceps. To perform a bicep curl, stand upright with a dumbbell in each hand, palms facing forward. Keep your upper arms stationary and curl the dumbbells up towards your shoulders by contracting your biceps. Slowly lower the dumbbells back down to the starting position. You can also perform this exercise using a barbell, resistance bands, or a cable machine.
By incorporating these upper body exercises into your fitness routine, you can effectively target and strengthen the muscles in your chest, shoulders, back, triceps, and biceps. Remember to start with lighter weights and gradually increase the resistance as you become stronger. Additionally, always maintain proper form throughout each exercise to maximize effectiveness and prevent injury.