How To Maximize Muscle Growth For Calisthenics

How To Maximize Muscle Growth For Calisthenics

Join the tribe of Movement & Calisthenics Athlete – people just like you that are working with their own body weight to get strength, lose fat build muscle, recover from injuries and live their best lives!

Hey, you! Yes, YOU. Be honest. Have you…

Stopped working out?

No longer going to the gym?

Gained a few extra pounds?

Broke your commitment to keeping yourself in shape?

Yes? Well, it sucks, doesn’t it? Being able to get started with building a healthier and more active lifestyle but lost motivation and interest after some time. Don’t you worry! There’s still a chance that you’ll get that dream bod you want so much. How? With calisthenics training!

What’s so great about calisthenics?

You might be asking why you should start with calisthenics or why did you start training in calisthenics. Well, one of the best things about it is its convenience. If you go to the gym, you’d have to pay monthly for your membership, your trainer, and spend a little extra for when you have to drive or commute to the building.

With CALISTHENICS, you don’t need to go to a gym or purchase any equipment. Why stick to gyms when you can maximize muscle growth for calisthenics from the comfort of your own home?

If that sounds appealing, then read on. Learn how you can cut down on your body weight AND maximize your muscle growth for calisthenics.


Commitment comes first

First and foremost, the important thing to remember is that the road to a better version of yourself doesn’t end with your calisthenics routine. It’s much more than that. In order to be the best version of yourself physically, you have to commit to a healthy lifestyle.

Where should you start?

DIET! DIET! DIET!

Now, you don’t need to worry, the diet doesn’t require any pills or supplements. You just need to commit to four principles, all of which urge you to eat organic foods as much as possible.

Principle #1: No To Junk Foods! Eat As Natural As Possible!

Principle #2: Organic Produce All the Way!

Principle #3: Eat Meat, Organic, Wild, and Grass Fed!

Principle #4: Add Grains and Dairy!

In short: Say no to junk foods and yes to organic produce!

Remember that abs are made in the kitchen and 80% of weight loss and muscle gain comes from nutrition.


The Paleo Diet

“Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar.”

Some of you might have already heard this mantra on what an athlete should eat. It is as simple as meat, veggies, nuts, seeds, some fruits, little starch and no sugar. Since you’ll be carrying your own bodyweight in calisthenics, eating meat and veggies will help dramatically to maximize muscle growth for calisthenics.

Food is proven to have an immediate effect on one’s body. We become leaner or bulkier depending on the food that we eat. Therefore, if we are working out through calisthenics, we need to feed our bodies foods that will support our exercise regimen and not just for the sake of feeling satiated and full.

Eating a lot of sugar and starch won’t help you with providing energy to build on your strength and healing micro muscle tears for muscle building. On the other hand, eating meat and veggies will supply your body the necessary vitamins and minerals and will fuel your muscles to repair themselves after every workout.

Modified training for building muscle mass

It’s already been proven that bodyweight training is the key to bigger muscles. Why? Well, it helps develop your strength and endurance in ways you didn’t expect!

Your body recognizes how you work, not what you use to make it work. So unlike extreme weight training, bodyweight trainings are more natural, and also has lessened potential lifelong injuries. 

Here’s a simple explanation for you:

With Calisthenics, your muscles are placed in a situation full of tension and weightThat tension causes your muscles to resist, tear, and rebuild with more mass.

More training means more tension. 

More tension means more weight on the muscle. 

More weight on the muscle means stronger endurance and resistance. 

Strength becomes your foundation, and you can easily achieve the muscle mass you were aiming for! Of course, don’t rush it. You can always challenge and force your body, and push it to its limit, but then, your body should also grow progressively in volume over time. Go for the volume added in your trainings over time. It forces your body to adapt, grow bigger, and get stronger.

How does it work? Here’s a case in example:

  • Week 1 – Do 5 sets of Push Ups (x10), and Pull Ups (x5)
  • Week 2 – Do 6 sets of Push Ups (x10), and Pull Ups (x5)
  • Week 3 – Do 5 sets of Push Ups (x15), and Pull Ups (x10)
  • Week 4 – Do 6 sets of Push Ups (x15), and Pull Ups (x10)
  • Week 5 – Do 4 sets of Push Ups (x10), and Pull Ups (x5)

The total volume of exercises you do each week increases, so it’s harder over time. Allot a week where you can just “deload” so as not to strain yourself. It’d be your “breathing” period.

“I’m Skinny Fat. Can I Still Build Muscle?”

Absolutely, yes.

Aside from the “Mind over Matter” answer, you should know that you have yet to try basic bodyweight training. It places a limited amount of stress on your body, and it’s easier to recover from. It also optimises your testosterone production and shreds body fat. Cool, right?

No need to drop such a huge tension or weight on your body at first. You can train in a progressive manner. A basic 3-step bodyweight training is composed of these exercises:

1. Chin Up
2. Diamond Push Up
3. Bodyweight Squat

Don’t be fooled by “basic.” These exercises are truly phenomenal in developing your upper body, making you strong, lean, and muscled. If you train using these methods, you’ll be sculpting your upper body in all the right places in no time. Just wait til you see those lats, upper back, upper chest, shoulders, arms, and abs. Perhaps, you won’t even recognize yourself!

How to gain muscle size (a.k.a. hypertrophy)

1. Choose a progression that you can do for 3 sets of 8 to 12 reps of each exercise.

2. Sets and Reps: You want to go after high-volume, multiple-set programs (6 to 12 reps, 3 to 6 sets). If you’re wondering why, this has been shown to create greater hypertrophy because the higher workload is more effective at creating micro-trauma, tiny muscle tears that stimulate increased protein synthesis, and therefore muscle growth.

The high-volume, multiple-set programs are also more effective at increasing the body’s production of testosterone and growth hormone.

3. Rest Periods: The rest time between sets should be between 30 to 90 seconds, and nothing more than that.

4. Diet and Lifestyle: Diet is 80 percent of what it takes to achieve your fitness goals. To gain muscle, you’ll need to put on weight, so you must eat more calories than you burn every day.

If your calorie intake is less than or equal to what you are burning, then you’ll either lose or maintain weight. Your body can’t build muscle from nothing.

Quick muscle gain or periodization?

High volume and multiple sets might pack on muscle quickly, but you shouldn’t ONLY train this way. Training this way exclusively will get you stuck in “General Adaptation Syndrome,” which means your body will adapt to the program very quickly and you’ll run into a massive plateau. 

A periodized routine is one focused on high volume and multiple sets. It lets your body activate its own adaptive tendencies to the training program. A solid example is doing a per-workout basis of 2-to-1 hypertrophy/strength rotation.

This means that you do 2 hypertrophy workouts (8 to 12 reps, 6 sets) for every 1 strength workout (4 to 6 reps, 3 sets). Hypertrophy is said not to be noticeable until the 6th or 10th week.

Move Everyday

The next piece of advice for anyone thinking of trying out bodyweight training or already doing couple workouts is that consistency is key. If you really want to get that dream bod, you have to move every day. Note that moving everyday does not necessarily mean that you need to train every day. Everyone needs a rest day or two every now and then.

Think of it this way: your actual training regimen is the main course–one that you ought to have whenever your schedule requires you to. And during your rest days, while you aren’t required to have a main course, it’s not a bad idea to have a little snack–ten minutes of yoga, a couple dozen burpees, or a leisurely jog around your neighborhood.

These little snacks don’t have to be anything big. You just need to move. If there’s one piece of advice that you should remember, it’s that consistency means more than volume in the long run.


A two-hour training session won’t mean much if you only have it once every few months.”

So if you can’t take the main course, at the very least, have a snack.

For a more in-depth look at doing calisthenics every day, check out this article!

Beginning your journey with calisthenics

Now, it’s easy to say that you’re going to commit to calisthenics training, but it might be hard to actually begin. If you are already a part of the Calisthenics Academy program or still thinking about joining, rest assured that it is the perfect tool for you to start and enhance your calisthenics journey.

Calisthenics Academy offers simpler routines first that even someone who doesn’t have a clue about calisthenics can easily follow before working your way up to the more complex ones.

Also, you can follow your own training schedule. Just make sure that you stay consistent with your routine to maximize muscle growth for calisthenics.

At this point, you might be thinking: Alright, I’ve fixed my diet and I’m prepared to set aside a few minutes a day for my training, but where do I even start? Here’s a little something to help you out:

5 Calisthenic Exercises For Beginners

Calisthenics movements are one of the most effective ways to build muscles.

How?

Movements that require multiple joints activation, maximum muscle recruitment, and high nervous system activation display a high potential for muscle growth. Here are 5 simple movements that can help you to get started with building up your muscle gains.

PUSH-UPS

Push-ups exercise muscles in your upper body–in your abdomen, chest, shoulders, and upper arms. It is one of the most common calisthenics exercises and is preferred by many since you don’t need any equipment to do it. You can start doing 2 to 4 working sets of 8 to 15 repetitions depending on your work capacity.

It seems deceptively easy, but only during the first few repetitions. Once you’ve gone down the tenth time, you’ll realize how difficult it is to do push-ups consistently. Not to mention it’s easy to do push-ups incorrectly. It’s an exercise where your form is immensely important. Think you’ve gotten the hang of it? Why not try a handstand push-up next?

PULL UPS

Like push-ups, pull-ups also work parts of your upper body–your biceps, upper back, and forearms to name a few. In order to do this exercise, all you need is a metal bar or two metal rings, securely fastened some distance from the ground. Try to do 3 to 5 working sets of eight to twelve repetitions.

Here’s the thing about pull-ups: They are NOT as easy as they look. Those athletes on television make it seem so easy, don’t they? Luckily for you, you don’t really need any prior training in order to do a successful pull-up. What you do need is to develop basic strength and proper form.

If you’re still having trouble with pull-ups, maybe it’s time for some troubleshooting.

SQUATS

As opposed to the last two items, squats work your lower body–your thighs, hips, and buttocks. Like push-ups, this exercise doesn’t require any specific equipment, which is why many people choose to add it to their training regimen.

Squats are a much easier, more doable workout, compared to the first two on the list. This is because they don’t require as much strength. All you really need to aim for with this exercise is to be able to do squats quickly and consistently. Three to five working sets of 15 repetitions should do the trick for beginners.

If you find that your usual squatting routine is getting a bit dull, try the one-legged squat. This is perfect to maximize muscle growth on your quads and glutes  for they are really challenging. Better have patience on your balance for this next-level movement.

LUNGES

Lunges also work your lower body, targeting, more or less, the same muscles as squats — thighs, hips, and glutes. Since this exercise doesn’t require any equipment, you can do it almost anywhere. You can even do it while you’re walking! Try doing 3 to 5 working sets of 12 to 15 repetitions.

This is probably the most convenient to do, out of all the exercises on this list. They’re ideal for when you don’t have time for the main course. Should you decide to add this exercise to your routine, make sure that you’re doing it rightDoing lunges incorrectly can put some unwanted strain on your joints.

PLANKS

Planking strengthens your core, so if you’ve been wanting some abs, then this exercise is for you. While you don’t need any equipment to try this, a yoga mat or even a clean carpet should make things easier for you to hold your body weight. Try to build up on your strength until you can do two minutes without having to rest in between.

Much like squatting, planking can become pretty dull once you’ve gotten used to it. So why not challenge yourself by trying other variations of the exercise after accomplishing that two-minute mark? Some of these variations are far more difficult than the usual way of planking. Try them yourself!

You’ll notice that the aforementioned movements can easily be done, even in small spaces. You’d be right. Combining these exercises into an exercise routine will give you a “No Space” Workout! Even with very little space, you can maximize muscle growth for calisthenics.

Create your own

I can hear you asking: Why would I need to create my own routine when there
are tons of pre-made ones online? This article, which provides a basic calisthenics workout for beginners and explains the importance of a personalized routine, should answer your question.

Okay, but who can help me create a routine that’s perfect for me? You ask. My friend, Calisthenics Academy can help you do just that. Calisthenics Academy supports and guides the transition into calisthenics lifestyle easy and safe. They offer content and a platform that enables athletes to grow with their strength and master advanced calisthenics skills.

To get you started, you can go here to access your free initial assessment with Calisthenics Academy. After you finish your assessment, Calisthenics Academy will help you to devise your personalised and effective training regimen that will challenge you enough but not too much. You can also track your progress in the program itself.

Now, what are you waiting for? It’s time to start living healthy again. That dream bod isn’t going to work for itself!

READY TO GET ON TEH JOURNEY OF A LIFETIME?

See what our users are saying:

“Would you rather have the ability to boast of bench pressing 300 pounds or to do a one-arm pull-up? To me, pulling my entire body up with one arm is much more impressive. – Michael – Calisthenics Academy User”

“Calisthenics Academy is not the kind of program that demands you to be this physically fit to be able to perform. Instead, it caters to your own strengths and capabilities and keeps track of your progress.”

“Stick with it! It is hard at first, especially if you are stuck on a lower-level, high rep exercise. But persevering is worth it! Finally reaching each goal is so exciting.”

GET A LIFETIME ACCESS TO THE CURRENT CALISTHENICS ACADEMY AND NEW MOBILE APP

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Best Tips For Achieving A Handstand

Best Tips For Achieving A Handstand

Join the tribe of Movement & Calisthenics Athlete – people just like you that are working with their own body weight to get strength, lose fat build muscle, recover from injuries and live their best lives!

Know what a handstand is?

If you’re still thinking or processing that in your mind, then we’re quite sure that the mental picture seems more familiar than the name. A person doing this trick is holding oneself upside-down and supports the entire body weight with just the hands and shoulders.

perfect display of having your world upside-down, but of course, in a cool way!

It’s pretty sick and you don’t need to have enormous muscles to achieve this. But it does come with a lot of training and practice.

 

handstand male

 

Mastering the handstand might seem like a routine for a “privileged” or “talented” few, but contrary to popular belief, ANYONE can do this!

Our Team of experts is ready to help you master the Handstand. Take our free Assessment to get started.

Continue reading for valuable handstand tips from calisthenics experts to help you achieve the perfect handstand position.


The handstand is a balancing exercise rooted in a high level of core strength and body control. It is an act of balancing on one’s hands with feet in the air or against a wall. Mastering the handstand provides immense benefits and advantages such as: opening the shoulders, having a stronger and tighter core, strengthening the legs and butt, and protecting the back.

You can’t go wrong with a handstand!

This handstand is said to be the most impressive core strength feat ever. If your workout goal is to build core body strength and strengthen specific body muscles, then you are reading the right article.


First things first, how does it work?

Simple, you need to stay upside down while stabilizing your muscles, working your abs, as well as your other muscle groups!

But, is it that easy?

The handstand is a calisthenics exercise, which means you don’t need any equipment or gym for it. You only need to be by the wall to practice, especially if you’re a beginner, but we’ll get to that later!

It is an isometric exercise, wherein the muscles in your body create static tension or pressure throughout your body to allow it hold a particular posture. This pressure is the key component of this exercise that makes your body stronger (by the day) without the need to shorten or tighten muscles!

Perfect freestanding handstand


Prepping for a handstand 

Good things go according to plan if you dedicate a considerable amount of time preparing for it. Though you might have the urge to go straight into practicing a handstand, it is important to give yourself a little time to prepare without feeling lazy about it!

Preparation is key to success along with diligent practice and should never be shoved aside when starting any workout project or course of action.

Our Team of experts can help you master the Handstand. Take our free Assessment to get started.

Simple, you need to stay upside down while stabilizing your muscles, working your abs, as well as your other muscle groups!

But, is it that easy?

The handstand is a calisthenics exercise, which means you don’t need any equipment or gym for it. You only need to be by the wall to practice, especially if you’re a beginner, but we’ll get to that later!

It is an isometric exercise, wherein the muscles in your body create static tension or pressure throughout your body to allow it hold a particular posture. This pressure is the key component of this exercise that makes your body stronger (by the day) without the need to shorten or tighten muscles

Prepare all the more if this is your first time

We do not recommend diving right into a handstand without any knowledge, or a simple warm-up for the wrists and shoulders. This feat requires a different pressure or skill, from what your body may be used to do. So don’t rush. You will achieve progress as time passes by!

Warm-up routines that you can practice are:

1. Hand balance wrist warm-up  

This routine ensures that your wrists are durable, flexible, and ready for the handstand challenge. To complete the warm-up, do the following exercises:

a. Finger Pulses
b. Palm Pulses
c. Side-to-Side Palm Rotations
d. Side-to-Side Wrist Stretch
e. Rear Facing Wrist Stretch (palms down and palms up)
f. Rear Facing Elbow Rotations

As you know, we approach the movement from a very scientific point of view. Our team of coaches and physios deconstruct each move understanding what goes into it – what muscles, flexibility, mobility, strength, skill and then create a step by step path that can take anyone from zero to performing that move (we will talk about deconstruction in next blog post). 

We think about our physical potential as a journey- you start with simple moves, build the foundation, learn the basics, make sure your joints, your muscles and your tendons are ready to handle higher loads and more complex moves and once they are we lead you towards the harder and harder moves. 

 

Beginner wrist stretch


2. Shoulder warm-up 

This routine improves your shoulder strength and flexibility in preparation for the handstand. To complete this, open up your shoulders and elevate it as much as possible. You can grab a heavy dumbbell, or a prop, like a book, and raise it high above your shoulders. Hold the position for a couple of minutes.

3. The Shoulder Stretch/Scapular Mobility

This exercise is also a good shoulder warm-up. To do this, start in a tabletop position (Yoga Position) or be on all fours. Keep your spine straight, drop or pinch your scapula. Hold this post, or you may alternate the tuck in your stomach while rounding your shoulders.

Now you’re all set to start working on your handstands.

Perfecting your handstand with tips from calisthenics experts!

To achieve the best results and complete the handstand properly, you should take into consideration the following tips and tricks from our experts at the Calisthenics Academy.

These tips were pooled from years of experience, skill mastery, and training to give you professional guidance in your journey towards physical mastery- every single freaking day.

Feeling excited? Let’s get to it!

DO THE 5/7

The ideal training period for handstands isn’t twice a week, or even four times a week. The nature of the skill training would need you to practice at least a little bit, every day, to get the best results. The 5/7 stands for “5 minutes,” “7 days a week.”

What this means is that the minimum practice session duration to master the handstand should last 5 minutes and should be repeated every day of the week. The initial duration can be extended depending on your body condition or mood.

Patterns are built by practicing often. Therefore, you should strive to practice as much as possible. This way, you can grease the groove, and teach your body the skills you want to perform.

PRACTICE FINGER TECHNIQUE

This finger technique is an essential technique for mastering the handstand. To hold a handstand, you must always push through your fingers. Use finger pressure when trying to keep your position because it helps your overall balance. Think of your hands as your feet, and your fingers are your toes. You should be placing the pressure on the tips of your fingers (underneath the first knuckles of the hands), and on the heel of the palms. Also, make sure that your second knuckles are raised but not touching the ground.

GET A HANDY SPOTTER

Ask a good friend or your gym coach to help you when practicing your handstand. You can learn the freestanding handstand quicker if you practice it with a reliable spotter. He or she can assist you and dictate to you what your body form looks like, or if you are giving the right effort in maintaining your position.

Best tips achieving handstand

PRACTICE WITH INCREASING INTENSITY

We’ve already mentioned that this skill involves daily practice to achieve success. The handstand training consists of a lot of repetition. To master the handstand and achieve good progress, you need to do it with increasing intensity or volume.

As you progress daily in your exercises, you put your feet on the wall and walk your hands a little closer. The next day, a bit closer and then a little closer still the third day. You continue doing this until you find yourself inches from the wall; and before you know it, you are holding a wall handstand correctly!

Pushing yourself with consistency may be key to mastering the handstand, but make sure to have a rest day. High intensity without any rest wouldn’t be of much help to you or anyone else helping you.

Best tips achieving handstand

DEFLECT YOUR FEARS

Once you start practicing, you are certain to experience some nasty falls more than a couple of times. Don’t worry, it’s normal. You can’t do the perfect handstand in mere minutes! To prevent injury, consider setting up pads, bolsters, or pillows for a safe landing.

For the handstand, make “Fall seven times, stand up eight” your mantra. If something goes wrong, just try it again! Again and again until you no longer need the wall or a spotter for support. Deflect your fears of falling, and you’ll be able to perfect your Handstand faster. Trust us!

DON'T FORGET TO BREATHE!

You have your hands positioned, your arms strong, legs bent, and ready to spring. What’s missing? Yes, you forgot… You forgot to breathe! 

In every exercise, whether it’s natural or HIIT, the common mistake people make is to forget to breathe properly.  With the apprehension and anxiety that may sometimes come with the determination to achieve a goal or master a skill,  “forgetting” to breathe is understandable but not helpful.

Our experts stress that it is critical to maintain a proper breathing flow because the breath gives you the engine and space to let you rise. Equally critical is breathing out. Don’t hold it in, please exhale! Let the effects of your effort flow through you.

Our Team of experts is ready to help you master the Handstand. Take our free Assessment to get started.

You can do it!

The handstand may seem very intimidatiing at first, but if you never try, then you’d never know that you can slay it. With these expert tips and daily practice, you’ll see yourself doing it at ease every single day!

If you would like to strengthen those muscles and build up core body strength, then we’ll like to help you. Start by signing up for the Calisthenics Academy’s free assessment by our experts to help you understand your current strength and abilities and what you can improve on to perform and master the perfect handstand.

READY TO GET STARTED?

Take the free assessment below:

GET A LIFETIME ACCESS TO THE CURRENT CALISTHENICS ACADEMY AND NEW MOBILE APP

(+ all the future updates and help us build the product you will love)

TODAY $97 ($399 AFTER)

Best tips achieving handstand

Learning calisthenics skills for maximum results, holistic health and fun.

calisthenics training program

Join the tribe of Movement & Calisthenics Athletes – people just like you that are working with their own body weight to gain strength, lose fat, build muscle, recover from injuries and live their best lives.

Hey tribe! As you know the Team at Calisthenics Academy has been hard at work to bring together a brand new app – a gamified platform for skill-based training that will not only bring fun and a new dimension of motivation to your training – but all the more will take you on the journey to be healthier, stronger, leaner and more mobile with our calisthenics training program.

 

As we are getting ready to launch the app publicly, we are starting a blog series showcasing some of the features, answering all your questions and showing you why this new training is unlike anything else.

Today we want to talk about what moves you will be learning inside the app and how are they structured.

 

Note that the way training works is that you are working towards certain skills and they represent a specific level of strength, mobility and flexibility you achieve. But at the end, it’s just a more effective way to reach your goals of losing fat, building muscles and getting insanely strong.

And we have over 100 new moves you will be learning with the app all organised on a big map of movements. 

Before we go into that though – we just wanted to remind you that there is still time to snap a lifetime access deal. If you are interested in joining us in building an amazing product and have a lifetime access to current (over 100 moves) and ALL the future updates – check it out. If you buy today you will get access to beta and you will be considered a part of our team forever. 

Back to the moves!

“If you want to live a good life in your older years, start training now.”

Deconstructing the moves

As you know, we approach the movement from a very scientific point of view. Our team of coaches and physios deconstruct each move understanding what goes into it – what muscles, flexibility, mobility, strength, skill and then create a step by step path that can take anyone from zero to performing that move (we will talk about deconstruction in next blog post). 

We think about our physical potential as a journey- you start with simple moves, build the foundation, learn the basics, make sure your joints, your muscles and your tendons are ready to handle higher loads and more complex moves and once they are we lead you towards the harder and harder moves. 

Turning movement training into a game you can’t lose

Think about it as a map of treasures and quests – just this time the moves are the quests. The system carefully guides you through all those little important things through a personalised training plan. Step by step helping you unlock harder and harder moves.

Note that we are just getting started and even though we have over 100 new moves in the app the library will be growing as we go along as well as offered assessment and complexity of the app. 

Taking you safely from zero to advanced moves

 

So how do you safely take someone from zero to planche? muscle up? front levers? backflips? You lead them, constantly assessing where they are on those different attributes and adjusting training daily making sure that the progress is effective and safe. 

With our team, we created a whole map of moves – all interconnected where we map exactly what you need to develop to safely move forward. 

We also categorized the moves based on complexity ensuring that we keep the playfulness, feeling of constant progress and holistic approach to overall body development. 

Below is an outline of how the moves are divided and what moves you can expect to learn in current app. 

100 calisthenics moves you can start today

 

The moves you will be learning are divided into different categories.Just like in the game we have:

MAIN MISSIONS

“Main Missions are the main moves in gymnastic and calisthenics. They require lots of preparation and progressions and usually take a ong time to achieve

Main missions are divided into fundamentals and advanced. They are very important as a make a base for all the advanced moves.

Once you achieve the  fundamental moves you unlock harder & harder moves – so

Back Fundamental unlocks Back Lever and Bridges Progression,

Wall Handstand unlocks – Handstand Pushup and Free Standing HAndstand and so on…

The way system is structured is that not only it makes sure that you develop all the attributes that are prerequisites for a given move – keeping you safe. But also that every single day you are making effective progress towards your goal.  Once done with fundamentals that are obligatory you are able to choose what you want to be working on.

Some of the advanced moves that you will see in the app are

– Human Flag

– Back Lever

– Front Lever

– Handstand Walk

– Handstand Push-Up

-Handstand Press

– Bridge

– Sitting Press

– Planche

– Muscle Ups

– Ring Dips

… and more.

SIDE QUESTS

“Side quests are additional moves that still require progressions but they are not a core of your program. They are usually small and fun moves that help you develop strenght and skill”

Just like any move in our program – these moves also have prerequisties and are unlock as you go along.

Some of the side quests in our new app are:

– Cartwheel

– Backwards Roll

– Butterfly

– Elevated Bridge

– Headstand

-Freestanding Handstand Pushup

SINGLE MOVES (VARIATIONS + TRANSITIONS)

“Single moves don’t have progessions. They include everything from one off moves eg a corow, variations of particular exercises, to connecting two different exercises (transitions) to connecting multiple exercises – what we call flow”

Some of the single skills that you will be learning inside the app:

 

VARIATIONS

-Pushup Variations eg. Aztec Pushup, X Pushup, Superman Pushup, Decline One Arm Pushup,

– Cartwheel Variations 

– Pull Up Variations 

– Handstand Variations

 

TRANSITIONS: 

– Forward Roll to Handstand, Front Lever to Back Lever, Handstand to Planche, Handstand to Bridge etc

 

FLOW 

– Combining Handstand to Bridge to Walk Over etc

ONE OFF MOVES

– eg Crow, Knee Scale, Grapevine, Bear Walk, Pike Jump

We are opening moves library to experienced trainers to create a filled with creativity library of different moves you can be learning

As you can see, the structure is there to keep fun and light approach while helping you safely push boundaries, stay playful but at the same time effective in your training. 

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“Stick with it! It is hard at first, especially if you are stuck on a lower-level, high rep exercise. But persevering is worth it! Finally reaching each goal is so exciting.”

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9 Reasons Why You Should Start Doing Handstand Push-Up

Have you ever experienced going to a park, to a beach, or to a gym, or just simply watching online these ultimately strong or scrawny dudes who can do a handstand push up as if it’s nothing? Most probably, you asked yourself,

“Why in the heck they are doing that to themselves?”

or

“How can they do that? I can’t even do a regular push-up.”

But you are still impressed as to how strong they look like, then keep on reading.

You want to know why they are doing that complex movement when you can’t even find motivation in you to do your first push-up. You want to know why they look so cool and strong doing that and how you can also look so cool and strong. You want to know how long they trained before they were able to do their first handstand push-up and if it will take you an entire lifetime to learn that so better just give up now.

It’s normal to be intrigued. But mind you, handstand push-ups will change the way how you think about the world of fitness.

But mind you, handstand push-ups will change the way how you think about the world of fitness.

Let me show you the real deal about handstand push-ups and why this movement is a must-learn among all the other calisthenics movement. 

Handstand Push-Up? But which one?

I’ve been mentioning handstand push-up for several times already.
But let me discuss briefly what is a handstand push-up as there is a bit confusion on how to actually perform it.
I get asked all the time:

  • Do you have to do a handstand first then let go and do a push up?
  • Do you have to do a push-up first then move to a handstand position? Or do you have to do both at the same time?
  • Do you need a wall to support you or do you have to do it freestanding?

The truth is that there are few types of handstand push-ups such as wall handstand push-ups, freestanding handstand push-ups and kipping handstand push-ups. However, we will stick with the basics for this article. I want you to understand the fundamentals of a handstand push-up before dwelling into different variations.

The fundamentals of a handstand push up

Basically, a handstand push-up is just like a normal push-up but instead of doing the push-up parallel to the ground, you have to do the push-up inverted. Yep. You read it right. INVERTED.

Come on, it doesn’t sound so bad right? I know that a handstand already sounds so cool but you can be COOLER by performing handstand push-ups.

Muscle Groups Involved in a Handstand Push-Up.

Before we get into the whole fiasco of why we should start doing a handstand push-up, let us first look into the muscle groups involved in this compound movement.

Push-ups mainly activate the arms and the chest while handstand warms up the shoulders, backs, arms and chest. Having these two upper body movements into one complex movement, you will not only activate your upper body muscles.

You will have to activate your entire body to perform a handstand push up.

These are the major muscle groups being used when performing a handstand push up:

Shoulders

Your shoulders carry most of your weight in a handstand position. What more if you do a push-up while in a handstand position. Your shoulders will surely feel the burn for the movement but I assure you that your shoulders will be as strong as a bull.

Pectoralis Major

Simply, your pecs or your chest muscles are also activated in doing a handstand push-up just like when you are performing a normal standard push-up.

Triceps Brachii

When you dip for a push-up while in a handstand position, your triceps give your elbows the power to lift yourself back up in a handstand position again.

Lateral Deltoids

This muscle group can be found above your biceps. To be able to maintain your balance and do that press for the push-up, your deltoids are ready to serve you.

Trapezius

Look at your back in the mirror. If you can visualize a V-shaped muscle from the base of your back deltoid down to your middle back, that would be your Trapezius. This back muscle stabilizes your shoulders to carry your weight.

Serratus Anterior

Responsible for your stabilization in performing the handstand push-up itself, this muscle group can be found at the side of your ribs extending to your back

For the record, the mentioned muscle groups are not the only ones involved in performing a handstand push-up. YOUR WHOLE BODY is required to perform the deed.

Ready? Set… Go!

Obviously, you won’t be starting with the handstand push-up right away.

Since this is a compound movement, you have to familiarize yourself first with the let alone movements of push-ups and handstands.

Make sure to watch this very short video on how you can perform a standard push-up.

After that, let’s familiarize yourself with a handstand position. Handstand itself is already a challenging movement. If you are not used to doing this, it is better that we prioritize SAFETY before progressing to a handstand push-up.

If you can’t do a handstand, that is totally fine. You can check out our fundamental course on Calisthenics Academy.

Take the assessment so we can provide you a fully personalized training program professionally and efficiently to help you get where you need to be and to see how you stack up on the road to the handstand and other fundamental calisthenics moves.

Once you are comfortable with the two movements, you can start training for your first handstand push-up. Don’t be overconfident though. Always be safe in executing these movements.

The PROPER FORM of a Handstand Push Up

Despite knowing how to do a handstand, we strongly encourage you to master the proper form first before advancing to the handstand push-ups. This is the perfect freestanding handstand:

Your GOAL is to be able to do this position in a COMFORTABLE manner. You have to make sure that you build up on our strength to be able to support yourself in the handstand position and to sustain that position long enough for a handstand push-up.

Be mindful in keeping your body alignment straight. Your hips must be fully extended as well as your elbows and wrists. Your spine must be in a neutral position and NOT LIKE THIS:

The ultimate step for you to reach before performing a handstand push-up is to be able to sustain the handstand position in PROPER FORM.

REMEMBER!!!

The 45 degree angle during the handstand position before you do the press is VERY IMPORTANT for a SUCCESSFUL HANDSTAND PUSH-UP. This angle will help you to stabilize while pushing yourself towards the ground.

To help you even further, this handstand push up progression can lead you to the right track..

It’s perfectly fine to start with a push-up, then to a handstand, before attempting to do a handstand push-up. In this way, you will be stronger and more capable after learning and mastering the fundamentals.

Check this out to see how COOL a handstand push-up looks like.

Why bother doing handstand push-ups?

After the lengthy discussion on what and how do you perform handstand push-ups, here are 9 MAJOR REASONS why doing a HANDSTAND PUSH-UP daily can help you to be STRONGER AND BETTER:

1.Very effective to build strength in your shoulders and upper body.

 Since a handstand push-up is a compound movement of a handstand and a push-up which both target the upper body, performing this can obviously strengthen your shoulders and upper body. According to B.K.S. Iyengar, the venerable founder of Iyengar yoga, sustaining a handstand itself requires you to have stronger upper body muscles. What more if you are performing handstand push-ups.

2. Improve your balance, focus, and brain function.

Being in an inverted position means that blood will rush to your brain. Abundant oxygen supply will be delivered to the brain which will be used to function and to focus effectively. Aside from that, the inverted position also elevates your mood and reduce the risk for depression as discussed by the “Yoga Journal.”

Hanging upside down will totally give you a different perspective on how you see the world. LITERALLY. Hence, performing handstand push-ups motivate you to focus more to maintain your balance.

3. Increase your glute and core power.

Handstand push-ups are more challenging than normal push-ups and crunches mainly because you are performing the movement against the gravity.

Simply put, you are putting more work for your glutes and core when you have to pull yourself up after pressing for a handstand push-up. You have to engage your core and glutes completely to maintain your balance and power.

This additional work makes this movement beneficial than the other movements.

4. Being comfortable with the uncomfortable.

We all know that challenges excite us. Doing the same things over and over again will make us resistant to the effect that these things can give us. If you are so used to doing push-ups or handstands and they don’t challenge you anymore, the benefit of building stronger muscles doesn’t really show.

Trying to do something uncomfortable like handstand push-ups will continuously keep your interest and challenge you to do better at it. Let’s just say that it’s similar to dating. You don’t want to always do the same thing every single time and still feel the excitement and engagement from your partner.

As long as you are motivated to do better at something you are not, the results of that hard work will surely pay off.

5. Doing a handstand push-ups makes stronger!

Let’s stop pretending that doing a handstand alone doesn’t impress you at all. We all know it is pretty challenging to balance yourself in an inverted position.

What more if you can do a handstand push-up? Trust me, after you manage to do your first rep, a wave of pride will immediately rush through you and you’ll feel stronger more than ever.

6. Significant back pain reduction

Being inverted releases the gravitational pressure off your nerve roots and discs in your space. As discussed by Dr. Lakowski of Mayo Clinic, you will have more space between your vertebrae hence decompressing your spine relieving back pain. Although, this is not advisable for someone who has high blood pressure and glaucoma since blood will be rushing to your brain.

7. Definitely a stress-reliever.

According to published medical studies of Teeter, stress is typically related to increasing tension in your muscles that can cause pain and inflammation. Being inverted in a handstand push-up helps the body to circulate the blood to reach the sore muscles. Aside from that, this blood circulation helps the lymphatic system to flush out the toxin build-up from the muscles that cause tension and stress.

Performing a handstand push-up enables your body to rehydrate the discs, reduce nerve pressure, realign the spine and relax the tense muscles which definitely reduce stress.

8. You can grow taller!

In one of the podcast episodes of Jeff Sanders, he interviewed Dr. Lockhart who claimed to grow 1.5 inches for being inverted.

If you perform handstand push-ups daily, your back is frequently decompressed, relieving pressure from your back and increasing the space in your vertebral discs. Hence, this particular movement can help you to lengthen your spine and grow taller. How amazing is that?! You still have hope to achieve that dream height!

9. Stronger body, better posture.

Helping your spine to take a break for standing as always, doing handstand push-ups can reset your spine by decompressing and realign it to aid you in having a better posture. No only you are training for a stronger body, but you are also giving your spine a favour by having a better posture.

To sum things up…

You should not have a second thought of starting your training for handstand push-ups. Aside from looking cooler and becoming stronger, handstand push-ups can also help you physically and physiologically. This compound movement does magic to your spine, balance, brain function, flexibility and strength. Handstand push-ups are one of the most effective and reliable calisthenic movements that will strengthen and improve your body in no time.

Before I end, I want you to DECIDE NOW that you will start your training to your first handstand push-up. Take note of your starting prowess and then comment on this article weekly regarding your improvements. In that way, you won’t forget to look back into the fundamentals and the benefits as you progress your skills in performing handstand push-ups

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How A Not A Gym Fan Finds Freedom With Calisthenics

with Martin Hartmann

Join the tribe of Movement & Calisthenics Athletes – people just like you that are working with their own body weight to gain strength, lose fat, build muscle, recover from injuries and live their best lives.

Martin’s Calisthenics Story

Martin, better known as Hardy, is a 51 year old bartender from Freiburg, Germany. Bartending is surprisingly physically demanding, since he has to carry beer barrels every day. On the side, he also coaches young professional football clubs. Back in his early twenties, he was to become a professional football player until he suffered a major injury that caused him dream to play professionally. Despite this very difficult experience, he stayed focus on staying in shape and taking care of his body, but this time for the sake of his well-being and not for the sport.

“If you want to live a good life in your older years, start training now.”

Martin has never really liked gyms. Yet he loves nature, and thus, prefers to workout outside either doing some running, jumping, lifting heavy rocks and climbing. He doesn’t like following a plan, so he decided to train with Crossfit. However, recent bad knee aches have forced him to reconsider his training program.

After he looked into Calisthenics Academy, he decided to enroll. His goal was to better his skills and get stronger without the knee aches. Since he doesn’t like to follow a strict workout plan, Calisthenics Academy was a great fit for him.

“I decided not to think about that too much. But try to come back in a good shape.”

Here are the three main benefits Martin has gained since joining Calisthenics Academy:

Easy non-rigid training program, anywhere at anytime

“With Calisthenics Academy, it’s easy to train any time of day. Just take two chairs and do some dips.”

Calisthenics Academy makes it easier for Martin to train whenever he has time throughout his day and wherever he wants. Since Martin does not like a rigid training plan, he finds freedom with calisthenics. If one exercise was too hard for him, he doesn’t have to do two more. It’s all up to him to decide how he wants to progress with his skills and strength.

With Calisthenics, Martin gets to enjoy the outdoors during his training time. He works out in nature frequently and is not limited to strictly working out at the gym.

Muscle focused to build strength

“I focus much more and try to feel the muscles involved.”

When Martin used to attend a gym, he ran quickly through each exercise, doing quick reps and immediately switching to the next exercise, without focusing on the exercise itself. Now with Calisthenics Academy program, he’s more focused on the muscles he’s working with each individual exercise during his workout regime. By pacing himself, he’s building significant muscle strength and progressing more and more each day.

A tailor fit program for every athlete

“Good program based on your skills that tracks your progress.”

Calisthenics Academy is not the kind of program that demands you to be this physically fit to be able to perform. Instead, it caters to your own strengths and capabilities and keeps track of your progress.

That is why Martin believes that Calisthenics Academy is the best program for him. He can track his own progress from the app while he trains outdoors. This feature helps him be organized even if he doesn’t have a specific training schedule planned out. Martin attributes being able to do handstand push-ups with feet on the wall to calisthenics. He’s working on those muscle-ups which he say a muscle-up is not so easy.”

“If you have no desire to train, do the first exercise. And if you still don’t then, stop. But most of the time you keep going.

Martin’s advice to anyone curious about calisthenics

“If you want to live a good life in your older years, start training now.”

Martin decided to try a new program at age 51. He invested in his health to live a good life no matter his age and the knee pains. It doesn’t matter what age you are or what capabilities you have. The important thing is that you do something RIGHT NOW and EVERYDAY. If you want to live a long healthy life, you should take Martin’s advice.
Invest your time NOW, to reap the benefits IN THE FUTURE. Find your FREEDOM.

You can connect with Martin on Instagram @endboss4 to follow his calisthenics progress. If you’ve been inspired by Martin’s journey with Calisthenics Academy then join him and us. It’s never too late to start training.

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8 Challenging Push-up Variations To Spice Up Your Calisthenics Training

8 Challenging Push-up Variations To Spice Up Your Calisthenics Training

When it comes to working out, push-up is probably one of the most common movements that every athlete has performed inside or outside the gym.

Push-ups are done in your yoga classes, pilates classes, boot camp classes, crossfit and many others. Soldiers even perform push-ups in their training.

The are the also the fundamental calisthenics pushing movement that is absolutely required if you want to build towards some of the more advanced movements.

The problem is – when you think push-up you probably think normal, generic push up on the floor but there are hundreds of push-up variations that you can use in your training.

Wether you are looking to add variety to your training, challenge yourself, have a bit of fun, follow some variations tried by calisthenics masters – we’ve got you covered.

In this article we will cover the benefits of push-ups as a fundamental horizontal pushing movement, how to use it to progress in your training and we will show you 8 fun variations to try to get your training to the next level.

Why you should start doing push-ups now?

A push-up requires literally nothing but your body weight, yet it has the power to activate almost every muscle in your body. It may appear to be very simple, but once you press your hands against the floor, you’ll know why a PUSH-UP is something that EVERYONE SHOULD KNOW AND START DOING.

There are many movements that you can incorporate into your workout regimen. PUSH-UPS should definitely be one of those movements for all the exciting benefits it can provide your body. Your training will be so much better with push-ups.

Strengthens Your Muscles

Push-up is a simple workout that brings a myriad of miracles to the body. Doing push-ups stretches your whole body and strengthens your muscles, particularly those located on your chest, shoulders, triceps, abdomen, and the wing muscles under your armpit called serratus anterior. It also helps with the growth of your muscles as this exercise increases the production of the Human Growth Hormone (HGH), which is responsible for muscle growth.

Improves Your Health

Push-ups also help improve your health. This exercise improves your cardiovascular system as it makes your heart work harder to pump blood to your muscles. Moreover, studies have shown that push-ups help prevent osteoporosis development for both men and women.

Prevents Injuries

In addition, push-ups are also a great way to prevent unwanted injuries. By stabilizing your muscles through push-ups, not only can you strengthen the vulnerable parts of your body such as shoulders and your spine, but also improve your posture, too!

What is a push-up?

The push-up movement is one of the most simple and inexpensive movements that activates all your muscle groups, as discussed by Michelle Hobgood, MS, of Daily Burn.

In addition, Calisthenics Academy discussed that “push-ups are one of the best ways to strengthen the upper body, shoulders, triceps and chest. They also stress the core muscles throughout the movement.”

How to do a PUSH-UP?

Basically, a standard push-up is performed by:

  • Place your hands shoulder width apart on the floor. Make sure the arms are straight.
  • The upper back is slightly rounded. Keep the abs tight.
  • Keep the legs straight and close together with the toes resting on the floor
  • From this position lower your body down by bending the elbows to more than 90 degrees till the body is two inches above and parallel to the floor. The elbows stay close to the body.
  • Come to initial position by tensing the triceps and chest muscles.
  • Keep low back and abs tight throughout the movement.
push ups variations calisthenics

This is how you should look like in the starting position.

pasted image 0 8

push ups variations calisthenics

REMEMBER: Maintain a neutral straight position while pressing yourself on the ground.

Now, that you have an idea on how to do a push-up, or  your memory has been refreshed on doing one, let me share how this one simple movement can influence dramatically your training for Calisthenics and Gymnastics.

Pushing Movement Modalities to Improve Calisthenics and Gymnastics

Pushing movements such as push-up, handstand, pull-up and other bodyweight exercises are very important in building up overall strength and control over your body.

The gymnastics modality comprises of body weight elements or calisthenics, and its primary purpose is to improve body control by improving neurological components like coordination, balance, agility, and accuracy, and to improve functional upper body capacity and trunk strength. – The CrossFit Training Guide, 2006

Before you can do crazy gymnastic movements such as handstand push-ups, pull-ups, or even back flips, performing standard push-ups to get better is a good start. If you already got the hang of performing push-ups, there are always modifications and variations that you can do to spice up your training.

Advanced Push-Up Variations That You MUST Try

1. Typewriter Push-Up

Muscles worked:

  • Upper back muscles like rhomboids and middle trapezius
  • Triceps
  • Chest (pectorals major and minor)
  • Shoulders
  • Core

Why you should try it: 

This specific variation challenges the athlete to engage the core during the whole duration of the movement. The athlete is not only focused on the up and down motion of the movement, rather the sides are also accounted for.

How to perform it:

  • Place both hands two feet apart and with elbows straight.
  • Keep the upper body rounded and abs tight.
  • Legs are straight and should be placed hip width apart with toes resting on the floor.
  • Lower your body towards the floor, by bending both elbows fully, till body is approximately two inches above and parallel to the floor.
  • Now shift your body towards either side a few time by straightening the opposite elbow. The body should move from side to side by alternate bending and straightening of the elbows – imitating a typewriter
  • Come up to initial position by tensing the triceps, shoulders and chest muscles.
  • Repeat.

push ups variations calisthenics

push ups variations calisthenics

push ups variations calisthenics

You should look like this while performing this movement!

2. Muay Thai Push-Up

Muscles worked:

  • Chest
  • Triceps
  • Abs
  • Shoulders

Why you should try it:

This may be one of the most difficult push-up variations that you would want to try. This movement would require tremendous strength and balance in your core and upper body. If you already graduated from doing clapping push-ups, this can be your next challenge.

How to perform it:

  • Get down into the push-up position with arms straight.
  • Drop down to the ground to perform a standard push-up and explode up out of the push-up.
  • While in the air, clap your hands behind your back and place your hands back down on the ground as you drop down into the next push-up.
  • Be careful not to lose your balance and momentum from transitioning in the clap back to the ground.

Here’s a sample video of someone performing muay thai push-ups:

3. Triple Clap Push-Up

Muscles worked:

  • Chest
  • Shoulders
  • Abs
  • Triceps

Why you should do it:

Can you do one clap push up? That’s good! How about two claps push-up? That’s impressive. But if you can do a triple clap push-up, you are a beast. This is definitely a challenging push-up variation that once you have done it, you’ll feel extremely strong.

How to perform it:

  • Get down into the push-up position with arms straight.
  • Drop down to the ground to perform a standard push-up and explode up into the air.
  • Clap your hands in front of your chest, then clap your hands behind your back and finally clap your hands again in front of your chest. Use the momentum from that explosive push off the ground to perform the three claps.
  • Place your hands on the ground and drop down into the next rep.

This is how fast you should be able to perform the three claps successfully:

4. Two Fingers Push-Up

Muscles worked:

  • Index finger
  • Thumb
  • Triceps
  • Chest
  • Core
  • Shoulders

Why you should do it:

Are you a Bruce Lee fan? You definitely would want to work your way to perform 2 fingers push-up. This can be really challenging since you have to develop strength on your fingers to be able to do this movement.

Building strength on your fingers is not an easy job for sure. Hence, this is not advisable for beginners. Doing push-up variations with your arms can be easy enough for you. But, this one can bring back spice to your push-up movements.

How to perform it:

  • Start from the standard push-up position.
  • Adjust your position so you can balance on one hand. Make sure that your arm is well-balanced and your legs evenly apart from one another.
  • Put all your weight on your index finger and thumb. Try to hold your weight firmly on those two fingers. Engage your core and maintain a straight spine to complete a push-up.
  • If your fingers are not that stable, do not attempt to continue with the movement to avoid injury.

Are you curious if this variation is even possible? Check out this video to be amazed:

5. Planche Push-Up

Muscles worked:

  • Triceps
  • Chest
  • Shoulders
  • Core

Why you should do it:

If you want to be extremely challenged, developing strength to perform this push-up might be the perfect regimen for you. To be able to do this movement, you must have already mastered the basic push-up movements. It may take weeks for you to master this, but ain’t that an exciting challenge?

How to perform it:

  • Lie on your belly on the floor and extend your arms by your hips.
  • Put your palms on the floor directly below your abdomen. Rotate your fingers out to the side of the room.
  • Press against the ground to perform a push-up by leaning your weight forward into your chest and shoulders.
  • Squeeze your legs together and engage your core to lift both your feet and legs off the floor.
  • Move into a planche position in which only your palms make contact with the ground.
  • Bend your elbows to lower your chest to the floor while keeping your lower body elevated the entire time.
  • Extend your elbows back up to complete one repetition.

Watch this video to visualize the full range of motion for this movement:

Also, check out this planche progression to help you build on your strength.

6. One Arm Push-Up

Muscles worked:

  • Chest
  • Triceps
  • Shoulders
  • Core

Why you should do it:

One arm push-up is one of the most common variations of push-ups. However, it is still complicated to perform and requires extensive training. It is one of the fundamental movements in Calisthenics.

Some people who attempt in doing this push-up resort to use the shortcuts which is not really performing the proper one arm push-up. Nevertheless, being able to do one arm push-ups is a big accomplishment!

How to perform it:

  • Shoulders are parallel to the ground.
  • Feet are not wider than shoulder width.
  • Body is straight when viewed from the side.
  • Twisting in the body is minimal.
  • At the lowest position, there are no more than 10 cm between the chest and the floor.
push up variations calisthenics training

Be mindful that your posture must be very similar to this in performing one arm push-up.

If you are still working on your one arm push-up, it would be better to take the assessment test on Calisthenics Academy.  You will be able to determine at which level you are in. At the same time, you can also focus on the areas in which you need to improve on the most with the proper professional training and coaching.

7. Handstand Push-Up

Muscles worked:

  • Shoulders
  • Chest
  • Deltoids
  • Triceps
  • Traps
  • Serratus Anterior (muscles at the side of your ribs)

Why you should start doing it:

Handstand push-up is a very effective movement to IMPROVE  your upper body strength and balance. Also, being in an inverted position entails added health benefits such as better blood circulation and lesser back pain.

Moreover, you would definitely look cooler and stronger being able to do a push-up in an inverted position. If you are not convinced enough, read more of the reasons here as to why you need to start doing handstand push-ups now.

How to perform it:

  • Make sure that before you do your first handstand push-up, your handstand form is well-executed.
  • Your hips must be fully extended with your shoulders fully opened up.
  • Maintain a full elbow and wrist extension before going into the dip.
  • Neutral spine must be observed all throughout the full range of motion.

push up variations calisthenics training

This is how you should look like in the start of the handstand push-up. If you are not quite there yet, make sure to look into this progression to develop your balance and strength for a handstand push-up.

The 45 degree angle during the handstand position before you do the press is VERY IMPORTANT for a SUCCESSFUL HANDSTAND PUSH-UP. This angle will help you to stabilize while pushing yourself towards the ground.

push up variations calisthenics training

push up variations calisthenics training

To tackle this move we strongly suggest building up to a wall handstand pushup FIRST then moving to a freestanding handstand and then trying a freestanding handstand push-up.

What’s important is that you build  proper strength and mobility before attempting one.

Challenge Accepted! It’s time to show off your beast mode.

You’re looking for a challenge? Tired of the everyday normal push-ups? Then, here you go…

Get ready and puff your chest to try and test your strengths with these advanced push-up variations. Some might be really intimidating for you. But, you can never conquer a land unless you try it. Make sure to memorialize your every attempt so you can look back to your struggles and celebrate your achievements.

We look forward to seeing your results of dominating these variations! Make sure to comment on this post and share your photos and videos of you attempting these movements.

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