Lever Push-ups

The next progression after Close Hand Push-ups is the Lever Push-up. With this exercise, we shall start putting more weight through one arm, thus getting us closer to the one arm push-up. Muscles Worked Primary Triceps brachii Secondary (Synergists) Pectoralis major Deltoid anterior (front) Stabilizers (Fixators) Rectus abdmonis Obliques Pectoralis minor Serratus anterior Quadriceps Gastrocnemius Soleus Read More …

Handstand Push-up Tutorial

Once you can perform Pike Push-ups with your hips directly above your shoulders, you are ready to start working on handstand push-ups. Another prerequisite for this is that you can comfortably get into a wall handstand and hold for at least 30 seconds. Muscles Worked Primary Anterior deltoid (front) Triceps brachii Secondary (Synergists) Pectoralis major, clavicular (upper) Deltoid Read More …

Pull-up Tutorial

Before beginning these progressions towards your first pull-up, I advise that you work through the beginners calisthenics tutorial in particular the inverted rows will help you make good progress with the pull-up progressions. Muscles Worked Primary Biceps brachii Latissimus Dorsi Secondary (Synergists) Posterior Deltoid Brachialis Brachioradialis Teres Major Infraspinatus Teres Minor Rhomboids Levator Scapulae Trapezius Pectoralis Minor Read More …

Introduction to Calisthenics – Short Bridges

After reading the tutorials from this introduction to calisthenics, if you only add this exercise to your workouts, then it will have been worth your time. Paul Wade of Convict Conditioning, describes the bridge as the most important exercise and I have to say that I agree with him. Alternative Names Glute bridge Hip Bridge Read More …

Introduction to Calisthenics – Lying Leg Raises

In the incline push-ups and inverted rows tutorials of this series, I listed the rectus abdominis as a stablising muscle. This is because your abdominal muscles are made for stabilising the spine and as a result almost every calisthenics exercise will work your core muscles. However, to get a truly strong core then you need to add some exercises that Read More …

Introduction to Calisthenics – Bodyweight Squats

The bodyweight squat is probably one of the most forgotten natural exercises; watch a young child play and you will see that they perform perfect squatting technique without trying and will sit in the bottom position of a squat for considerable time without discomfort. Fast forward to adulthood and modern man has forgotten how to Read More …