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10 Calisthenics Exercises That Build The MOST Muscle!

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Rating: 4.0; Vote: 1

ll get is a conditioning effect at best and not much muscle growth for your hard work. In this video, I-m going to show you the best muscle building calisthenics exercises for getting a bigger chest, arms, shoulders, legs and back. The best part about bodyweight exercises is that they can be performed without needing any equipment at all, or at most, a single pullup bar. They are also quite scalable. Given the fact that your body is what serves as the resistance, you can almost always find a way to offload some of the weight by changing the position of your body in space. We start this list of the best calisthenic exercises with something called the human pullover. This is definitely a hard exercise but it is one that is amazing at building up the size of the lats. Think about pulling down with your arms in order to lift your body off the ground rather than curling your body up by contracting your abs. The overload created here is felt instantly, making this one of the better calisthenic back workout inclusions. Next we move onto the Chinup. This is a great bodyweight biceps exercise. Sure, it hits the lats as well, but the supinated position of the forearm helps to put the bicep muscles in the crosshairs and get you building bigger arms quickly. Maintain enough distance of the body away from the bar throughout the movement in order to keep the focus on the biceps rather than the lats. Next we have the handstand pushup. There is perhaps no better shoulder builder than this when it comes to bodyweight exercise options. The wall is a good way to offload some of the weight and assist you in gradually building up your strength to be able to handle your entire body. This calisthenics exercise will hit your front, middle and rear delts and should be included in your shoulder workouts. Next we have the hanging leg raise. The abs are muscles too, and they respond just like any other to overload and resistance. In this case, the resistance comes in the form of your legs. Be sure to curl your pelvis up and not just lift the legs if you want this to target the abs rather than the hip flexors. The pushup is one of the absolute classic calisthenic movements out there. While I-ve gone on record in the past of saying that far too often people choose the easiest version of the exercise and just build up the number of reps that they can perform on it, I think there is a better way. Especially when the goal is to build as much muscle as possible, you need to choose a variation that is more challenging and capable of driving overload on the chest. The pullup is of course the kind of all bodyweight back exercises. Don-t forget to include this in the calisthenic exercises you are doing in your training split. This will hit your entire back, including your lower back for stabilization. Nothing like having to lift the weight of your entire body up to the bar, and the pull-up will reward you for the effort. Dips are another one of those classic exercises with just bodyweight. You can even add some additional weight around your waist if you are looking for the extra challenge. The key to building a bigger chest and shoulders with this movement is to safely lower yourself down to about 90 degrees, pause briefly and then power back up with the muscles rather than momentum. No athlean-x video is complete without addressing the need for a corrective exercise. In this case, my favorite of all time is the facepull. Many people don-t realize that you can actually perform a face pull with your own bodyweight in an doorway. Watch how it-s done and start building up the strength of the rotator cuff, rhomboids and rear delts with calisthenics. The legs will get hit hard with the combination of a glute ham raise and the levitation squat. The first will work the posterior chain while the second will hit the quads and anterior chain muscles. The latter has the advantage of being a single leg exercise that has some distinct benefits over the pistol squat. Either way, these can be tough but they fit the bill for creating the overload necessary to drive muscle growth
Date: 2022-04-22

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Comments and reviews: 10

Jason
I disagree a little bit about push ups, but I am recovering from shoulder tendonitis. Military press f'd up my shoulders bad so I couldn't work out (or sleep lol) for about 6 months, lost all my gains from the 5x5 program. There was a good deal of pain, but I have slowly built back up. I'm still only bench pressing about 135 on my 5x5, but I have been doing push ups alot, and its my favorite exercise now. I'm up to 35 at once, then I do 20 more. When I was 14 years old I did 100 at once (Im 48 now. My goal is to get to 50, then eventually 100 again. My chest looks good; there's something about push ups that just works. Calisthenics is a Greek word (I think); there's a reason there's a bunch of statues of those guys. Body weight workouts will never go out of style for the human race. Probably cause just working on the farm was our original gym or something. Love you guys.
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gato
Note to self:
1. Human pullover (not ab driven, lat driven) - 1: 09
2. Chin Up (don't get too close to the bar to keep the focus on the biceps and less on the lats) -2: 00
3. Hand stand pushup -2: 45
4. Glute Ham Raise (contract and stabilize glutes before hamstrings) - 3: 32
5. Push ups (last 2 inch extension matters, do a version of the pushup that challenges 10-15 reps) -4: 30
6. Hanging Leg Raise -5: 14 (no details)
7. DIP -5: 45 (no details)
8. Pull Ups - 6: 25 (no details)
9. Doorway Face Pull -7: 06 (no details)
10. Levitation Squat -7: 45 (no details)
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Mateusz
I will give you a Top 4 based on 15 years of experience.
1. Push-ups (various variants - I suggest focusing on the basic ones and one-handed, and finally one leg - one hand)
2. Pull-ups
3. Squats
4. Raising the legs
Or Hybrid Training The best exercises (you don't need more)
1. Push-ups (various variants - I suggest focusing on the basic ones and one-handed, and finally one leg - one hand)
2. Pull-ups
3. Deadlift
-- REMEMBER! In fact, the most important exercise in the world is the spine (bridges) and neck (wrestling bridges, boxer exercises.
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Mark
Glute hamstring raises are a game changer-. had a guy at the gym deadlifting 3 plates easily ask me about GHRs as I was doing on last pull down machine; GHRs put him to shame as he struggled but really learned how beneficial the exercise could be/another tool in the arsenal.
Lat pullovers done correctly/proper engagement is another favorite of mine. Coming from someone who only throws in 1-2 calisthenics exercises per weight lifting session (not my focus or basis of training-nice variety/supplement with helping throw in some exercises using stabilizer muscles)
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cat
1. Human pullover (not ab driven, lat driven) 1: 08-
2. Chin Up (don't get too close to the bar to keep the focus on the biceps and less on the lats 1: 54-
3. Handstand pushup (shoulder building) 2: 34-
4. Glute Ham Raise (allow glutes to drive the hamstrings) 3: 34-
5. Push-ups (last 2-inch extension matters, do a challenging version of the pushup) 4: 21-
6. Hanging Leg Raise 5: 01-
7. DIP (chest, shoulder, and tricep builder) 5: 34-
8. Pull-Ups 6: 12-
9. Doorway Face Pull 6: 56-
10. Levitation Squat 7: 39
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Tom
Here is some tips
Work out 25 hours a day
Stop breathing it-s a waste of time
Run 100 miles a day at 26 mph
Ignore all pain
Take baths in boiling water
Eat 1000Ib of raw meat everyday
Run a world record marathon with your hands
Rest at the bottom at the Mariana Trench every 2 years
Dive in a 100 foot pool full of sharp knife
Stop being a baby
Do this for 20 years and you will see improvement ---
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Ra's
Although I prefer lifting, calisthenics is a great way to build muscle and athleticism. Training is important but there are no real gains without proper diet. I realised that after I started following my first meal plan. I got it from diet helper named Next level diet iirc. At first it was tough to eat an excessive amount of calories, but eventually I got used to it. Good diet is a game changer!
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Troy
Glad to see Jeff is human. He made all those difficult exercises look easy. But those Nordics (glute ham raise) were killing him even at the easy level. I-ve had 2 clients in 30 years as a personal trainer that could do them within a couple weeks of training (brother and sister, but most people take 6-12 months to get to a full Nordic
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Charles
Please do a video or series, Gettin' there Calisthenics. I find no fault in your posted videos, however getting to THIS level requires work. I think a Gettin' there series would be very helpful and popular. Also, for what it is worth - hamstring ex needs knee padding. I would call it essential.
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Ernie
This video and his 10 Calisthenics Exercise Everyone MUST Do video - should be watched by all us that are using calisthenics in our programs. Fitness FAQs and CaliMove and Tom Medrano have great videos - but Jeff really hits the necessary movements, especially for strength.
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