Calisthenics 101: Supreme Bodyweight Training & Fitness

Perform archer push-ups with a wide stance, keep your chest and hips off the floor, and maintain a straight body while watching the hand you move away from.

Master clap pushups with shoulder-width to slightly wider spacing, driving through the shoulders to lift off and clap midair; build plyometric power, or return to standard pushups to develop speed.

Master pyramid pushups, a clap-pushup variation driving up fast with straight legs and hands touching the knees, progressing to lifting the feet off the floor in the air.

Master the flying tuck by driving up through the hands, lifting the legs to touch the knees at the top, similar to clap push ups with plyometric hip elevation.

Perform the Superman push up in calisthenics training by extending your legs and arms, driving up with plyometric power as hips lift and feet and hands reach the same level.

Master a tiger push-up by rolling onto the forearms and back to the hands, driving up to the shoulders while keeping the abs engaged and hips lifted.

Master the assisted one-arm push-up by placing the non-pushing hand over the pushing hand, widening the feet, and lowering onto one arm while gradually reducing support.

Master one arm push up by lowering to the floor at 90 degrees, pressing back up with strength, keep feet apart, train arms, and keep fingers in front to balance.

Use stability balls instead of floor pushups to gain greater shoulder range of motion. Vary grip and elevation with books, steps, or benches to lower the chest and press up.

Develop fingertip strength to support your body weight on all fingers, then gradually remove one finger toward one-finger pushups. Build shoulder strength to benefit the rest of your knees.

Perform a push-up variation with hands at chest to waist level. Keep the hips up to stress the anterior deltoids, upper chest, and biceps at the top.

Develop balance, coordination, and strength for the one arm push up by learning to drop to the side and roll back up, with the chest away from the elbow.

Master the back-of-the-wrists push by lying down with wrists on floor and hands flat facing inward, then push up to arm extension, starting from lie-down and practicing push-ups first.

Adopt the standard plan by practicing a normal pushup position, focusing on proper arm alignment to build foundational bodyweight strength.

Engage the core and shoulders as you transition from the push-up position to a close-grip position in front of the head, while keeping the shoulders locked and the hips up.

Learn the X plank: separate your legs while crossing your hands, keep the shoulders locked, abs tense, and hips up for fast, coordinated foot and hand movement.

Learn a forearm push-up sequence that challenges the shoulders and core by starting in a push-up position, dropping to the forearms, and driving back up with shoulder power.

Begin with the planche and hollow plank by placing your fingers behind you, leaning forward, locking your arms, and lifting your hips into the hollow body position to hold.

perform parallel-bar dips with elbows near 90 degrees, focusing on the triceps while engaging the shoulders and chest; keep your body straight, abs tensed, and feet together.

Target the chest and shoulders using the straight bar, performing a dips-like movement with controlled chest drop and ascent; keep feet together and abs tensed for full range of movement.

Bench exercises stress the triceps and enable a larger range of movement; push up to lock out, lower to a 90-degree bend, keep the abs tense, and minimize foot weight.

drop down onto your forearms at a 90-degree bend, extend back, and drive up with your chest and shoulders to lock the arms at the top.

Develop front deltoids strength by leaning with a 45-degree angle, keeping your head and shoulders forward of your waist and preventing your legs from dropping.

Develop the strength to hold wall handstands by kicking up to the wall, facing away, with locked arms. Keep your back flush to the wall and tense your core.

Kick up into a headstand, bring the second leg to join, and hold with feet together as long as possible, keeping shoulders locked, abs tensed, and the body straight.

Learn to escape safely from a movement by tucking your head and rolling as momentum carries you over, preventing you from landing on your back or side.

Learn headstand for balance by forming a tripod with head and hands to master the center of gravity and keep your feet above your head.

Raise into a handstand with control by practicing headstand leg raises. Lower feet with straight legs, align head and hips, then lift back using lower back and hips, abs engaged.

Develop the strength to press into a handstand without kicking up by performing wall-assisted handstand push ups, with the back against the wall and feet together, keeping the core tight.

Practice the crow stand to build the balance required for planche, leaning further forward with straight arms to counterbalance.

Progress from a push-up to a handstand by lifting the hips above the hands as the legs rise, keep feet together, open shoulders, and drive the arms straight.

Learn to perform a handstand by extending your hips and legs above your body, driving through the shoulders, pointing your toes, and using fingertips for balance.

Progress from tuck planche to handstand by extending the hips and legs, driving up through the shoulders, and balancing with precise fingertips and pointed toes.

Perform underhand pushups with palms facing you to target the biceps, keep feet together, chin over the bar, and arms locked at the bottom.

Learn the standard bar pull-up technique by grabbing the bar, keeping the feet together, and pulling up to chin height with the back muscles and arms. Lower down with control.

Start with your hands closer together and perform pull-ups with your feet together, staying tense at the top.

Perform very wide grip pull-ups with the widest range possible, starting shorter and widening toward the bar edges, keeping the abs tight to build a wide back.

Perform X pull ups with a mixed grip on the ball, twisting your body 180 degrees between reps, pulling up to chin level, and alternating grips to work both arms.

Develop strength and full control by performing slow pull ups, eliminating momentum and using pure strength throughout every part of the movement.

Build strength and control with a slow pull-up: hold the chin over the bar for five seconds, then the head under the bar, finishing in dead hang with locked arms.

Progress from pull ups to stepping pull ups by lifting a leg and pulling with your arms, then rise higher with chin above ball and control on the way down.

Transition to sidestep pull ups by stepping across the body while pulling up, alternating feet and arms and maintaining control above the bar.

Learn the Archer move by gripping wider than normal, pulling up to one arm above the bar, and then switching to the other side to master this bodyweight strength move.

Master the typewriter move by starting with a wide-grip octopus pull to one side, then slide across to the other hand with a straight body, and return.

Progress from assisted pull-ups to a one-arm pull-up using bar support, pull up with the assist, keep the shoulder at the bar, train both arms.

Master the one arm pull up using the shoulder-to-ball technique: start with two arms, release one, and pull up toward the free hand.

master explosive pull ups as the first step, drive your chest above the bar and pull explosively fast to the top, aiming to reach your hands on the bar.

Learn how to generate momentum for kipping pull ups by lifting the legs up high and pulling through the movement to expose the motion.

Use negative reps to prep for a bar muscle up, kick hips and legs over the bar to the top, then lower yourself back under and repeat.

Perform kipping pull-ups to bring your chest above the bar, then press into a dip with knees up and elbows driven upward to complete a muscle up.

Learn strict muscle-ups by maintaining a hollow body position, keeping the abs tight, and avoiding foot kicks; pull up and push through to complete one smooth, explosive movement.

Master the bar dyno by swinging your legs backward, pushing with your arms, and lifting your hips off the bar to set up aerial moves like jumping over the bar.

Perform the Superman swing on a bar by jumping up, releasing the hands, grabbing back onto the bar, and repeating the swing routine to develop muscle.

Master the bar hop by turning 90 degrees over the bar and back, optionally spinning at the end with a cost grip, while practicing on a mat to overcome fear.

Master the 360 muscle up by practicing a seated spin on the bar, sitting as you rotate. Use a full torso turn and look in the spin direction for control.

Master the false grip on rings by resting the wrists on top, keeping the grip tight and elbows dropped to improve control for pull-ups and straight-to-muscle-up transitions.

Learn the ring muscle up progression by pulling up, tucking fists to shoulders, rolling armpits, and threading the head through to elbows up, then control the descent.