#chest exercises calisthenics

[kitkatbingo]

Tricep Dips: A Versatile Upper Body Strength Builder

Tricep dips are a powerful, versatile exercise that primarily targets the triceps, but also engages the chest, shoulders, and even the core. Whether you're a fitness newbie or a seasoned gym-goer, tricep dips can help you build upper body strength, muscle endurance, and improve functional fitness. Since they require minimal equipment—just a sturdy chair, bench, or parallel bars—tricep dips are accessible to virtually everyone, whether you’re working out at home or in the gym.

When performed correctly, tricep dips work the muscles in your arms by lowering and raising your body using the strength of your triceps and shoulders. By doing so, you’ll strengthen the muscles that support everyday functional movements, like pushing yourself up from a seated position or lifting heavy objects overhead. For individuals looking to tone their arms, tricep dips are especially effective as they isolate and challenge the triceps—muscles that can often be underworked in everyday activities.

Form and Technique: The Key to Effective Dips

To get the most out of tricep dips, maintaining proper form is critical. Begin by sitting on the edge of a sturdy surface, like a bench or chair, with your hands positioned shoulder-width apart and fingers pointing forward. Slide your hips off the edge, with your legs extended in front of you or bent at the knees for an easier variation. As you lower your body, focus on bending your elbows directly behind you (not flaring outward) until your upper arms are parallel to the ground. Push back up through your palms, engaging your triceps to return to the starting position.

Proper alignment and movement patterns are crucial not only for maximizing muscle activation but also for avoiding injuries, particularly to the shoulders and elbows. According to the National Strength and Conditioning Association (NSCA), tricep dips can be hard on the shoulder joint if done incorrectly or without proper mobility. If you experience shoulder discomfort during the exercise, adjusting your form by keeping the elbows tucked in and limiting the range of motion can help. For beginners or those with pre-existing joint issues, starting with a modified version (bent knees or reduced depth) is a smart approach until strength improves.

Adaptations for All Fitness Levels

One of the great things about tricep dips is that they can be easily adapted to match your current fitness level. For beginners, using a bench or chair and keeping your knees bent will make the movement more manageable. This variation reduces the amount of body weight you're lifting, helping you build strength gradually without overloading your joints.

For those looking to increase the challenge, you can straighten your legs, making the exercise more demanding by lifting more of your body weight. Advanced exercisers can take things a step further by performing dips on parallel bars or adding weight through a dip belt or placing a weight plate on the thighs. This progression increases resistance, making it an ideal option for those aiming to build significant muscle mass in the triceps, chest, and shoulders.

Functional Strength and Beyond

The benefits of tricep dips go beyond aesthetics. Strong triceps play a key role in many functional movements, including pushing, lifting, and even stabilizing the shoulders during activities like running or boxing. In sports, exercises that improve the triceps' strength and endurance can enhance performance, particularly in disciplines like swimming, tennis, or basketball, where pushing movements are frequent.

As part of a balanced workout routine, tricep dips complement other upper body exercises such as push-ups and pull-ups. Together, these movements create a well-rounded program that targets multiple muscle groups, promoting overall muscular balance and joint health. Research published in the Journal of Strength and Conditioning Research highlights the importance of including compound bodyweight movements like tricep dips, which engage multiple muscle groups at once, for improving both strength and endurance.

Final Thoughts: Why Tricep Dips Are a Must-Have

Whether you're aiming to tone your arms, improve functional fitness, or enhance your athletic performance, tricep dips are a must-have exercise in any fitness regimen. Their adaptability and effectiveness make them suitable for all fitness levels, and they provide a great way to target the often-overlooked triceps while engaging other important upper body muscles. Plus, they can be done anywhere with minimal equipment, ensuring that everyone—from gym-goers to at-home fitness enthusiasts—can reap the benefits.

Incorporate tricep dips into your workout routine today to start building stronger, more defined arms and upper body endurance!

[calisthenicsgrow]

Build Your Chest with These Effective Bodyweight Exercises

When it comes to building a strong and defined chest, you might think you need a gym full of equipment. However, bodyweight exercises can be just as effective, allowing you to sculpt and strengthen your chest muscles without the need for weights or machines. Whether you're working out at home, in a park, or on the go, these chest exercises will help you achieve your chest-building goals.

1. Push-Ups

Push-ups are a classic exercise that targets the chest, shoulders, and triceps. Here’s how to perform a proper push-up:

Start in a plank position with your hands slightly wider than shoulder-width apart.

Lower your body by bending your elbows until your chest nearly touches the ground.

Keep your body in a straight line from head to heels throughout the movement.

Push through your palms to return to the starting position.

Variations:

Wide-Grip Push-Ups: Place your hands wider than shoulder-width apart to emphasize the chest.

Diamond Push-Ups: Place your hands close together in a diamond shape under your chest to target the inner chest and triceps.

2. Dips

Dips primarily target the chest, triceps, and shoulders. You can perform dips using parallel bars, a sturdy chair, or even the edge of a countertop:

Position your hands shoulder-width apart on the bars or edge.

Lower your body by bending your elbows until your upper arms are parallel to the ground (or slightly below).

Push through your palms to straighten your arms and return to the starting position.

3. Decline Push-Ups

Decline push-ups elevate your feet to increase the challenge and target the upper chest muscles:

Place your feet on a sturdy elevated surface such as a bench or chair.

Assume a plank position with your hands on the floor slightly wider than shoulder-width apart.

Lower your body by bending your elbows until your chest almost touches the ground.

Push through your palms to return to the starting position.

4. Pike Push-Ups

Pike push-ups are a great way to target the upper chest and shoulders:

Start in a downward dog position with your hands and feet on the ground, forming an inverted V shape.

Lower your head towards the ground by bending your elbows, keeping them close to your body.

Push through your palms to return to the starting position.

5. Chest Squeeze Push-Ups

This variation adds an isometric contraction to the traditional push-up, further engaging the chest muscles:

Perform a standard push-up, but at the top of the movement, squeeze your hands together as hard as you can for 1-2 seconds before releasing.

Tips for Effective Chest Training:

Progressive Overload: Gradually increase the number of repetitions or difficulty of the exercises as you get stronger.

Proper Form: Maintain good form throughout each exercise to prevent injury and maximize muscle engagement.

Consistency: Aim to perform these exercises 2-3 times per week to see progress in your chest strength and definition.

Rest and Recovery: Allow your muscles time to recover between workouts to optimize growth and strength gains.

Conclusion

Building a strong chest with bodyweight exercises is not only achievable but also highly effective. Incorporate these exercises into your workout routine consistently, adjust intensity as needed, and watch your chest muscles grow stronger and more defined. Whether you're a beginner or seasoned athlete, these exercises provide a versatile and challenging way to enhance your upper body strength without the need for equipment. Start today and enjoy the benefits of a sculpted chest right from the comfort of your own home or anywhere you choose to work out.

[guyswthumpyhearts]

Fast heartbeat of a calisthenics athlete after routine. 🫀❤️‍🔥

Pounding away inside his chest is a heart that trains 7 days a week for 2 hours. Every detail of his well-built, muscular body is highlighted by the gleaming sweat as a result of exercise.

Want the full 7-minute video? Send me a message.

[drgnflyteabox]

postcards from the coast [2]

previous || part two -> linens || part three -> tbd

series masterlist

pairing: kyle 'gaz' garrick / single mom!reader summary: kyle looks for you, then finds you tags/warnings: grief, less angst but still there, depression, non-creepy stalking, judgmental people, anxiety, previous injuries, insomnia, don't accept rides from strange men ladies and theydies, unless it's gaz then feel free<3 w.c: 1.2k

"Can I get a red-eye?"

Sleep has been difficult lately. Evasive. He sometimes goes through insomniac phases, where no amount of jogging or calisthenics practice or mental exercise helps. It's pure, restless energy.

Before, he might've taken himself to a bar, found a pretty girl to fuck and ease the buzzing under his skin. Now it's too painful - too much of a reminder of post-mission decompressing with the team. Sat in a circle booth, slapping each other on the back as they left, the smell of cigar-smoke and perfume.

Not that he'd be able to here, anyway. The town is too small, too isolated. There's hardly a main street, just a strip with bare necessities vaguely at the center of rolling hill country pock-marked with bleached white cottages and surrounded by cold ocean on all sides.

Peaceful, sometimes. Unbearable, mostly.

"Sure, any milk or sugar?"

"No, that's alright, thank you." He's been here every day, mixing a caffeine fix with his ongoing search for you. Curiosity and boredom, he tells himself. The product of so many sudden life changes - the end of their last mission, Johnny's passing. He just needs something else to focus on, something soft and wide-eyed.

At least the coffee is good.

The next time he sees you, it's in passing. Driving out of town to the post office to pick up a gift from his sister.

You're holding a toddler by both arms, their feet on yours, walking them up the steps toward the local library. Another long skirt, wimpling softly in the breeze. There's a smile on your face as you watch the child walk with you.

It almost feels like a missed opportunity - like he should turn back. But the post office closes in a couple hours and it takes nearly that long to get there, so Kyle elects to be patient.

You're there every evening. From five o'clock until closing at eight, you sit at the same window and alternate reading a massive tome and babbling back at your baby, who's sitting on a wooden high-chair.

The librarian makes rounds just to say hello to the two of you, pinching cheeks and ooing and aweing.

"And how old is she again?" She whispers mindfully. Her nametag says Nettie and she's a kindly-looking old woman, bent a little from years of work but sturdy as a mast in a storm.

"Turning two soon," you whisper back. Neither of you have any idea he's there yet, browsing the books as a cover to peek through the shelf at you. "She's a taurus."

"Just about to hit the terrible twos!" Nettie laughs.

"Yep," you laugh with her, but there's something there. A sheepishness. Embarrassment? Your expression is almost a grimace, from what he doesn't know. He wants to, though. Looks through the peephole and lets his chest fill with something other than grief for just a moment.

"And the father? Not a fan of reading?" She probably means well, but your face goes from vaguely uncomfortable to something like a deer in the headlights.

"Oh, um," you're floundering, but Nettie is too busy stroking a wrinkled hand over your girls head. "He's not in the picture."

Not in the picture? If Kyle had felt any kind of guilt for eavesdropping, it's overshadowed by that information. Best stake-out of his career to-date.

You shrink a little when Nettie yanks her hand back, frowning. He can tell judgement and prejudice when he sees it - experience and a keen eye. Must be hard being a single mom.

Resigned - that's the look. Pained and embarrassed and resigned.

"Right. Well," Nettie's sensible leather shoes clack against the floor. You don't watch her go, your hand is reaching into your bag for a tiny knit hat.

Fuck, you're leaving.

As you gather your things - book, coat, bags, baby - he tucks himself into the shelf, positioned still as a sniper, to-

"Ouch!" Your voice cuts through the quiet of the library. Kyle flounders, caught off guard for once. He'd only gently bumped into you to make it look like an accident, like something out of a rom-com. Girls liked that, usually.

But instead of looking up at him with surprise, you close your eyes and shy away from him, shoulders coming up defensively - you can't reach your arm, not with a baby on your hip, but it's obvious you're in pain.

"Are you okay?" You look to him, wincing still. You're asking him if he's okay? Heat creeps into his cheeks, warming him with regret.

"I'm good, I'm good," he says quickly. "Sorry about that, love, didn't see you there."

"That's okay," you readjust, arm limp at your side. Your heavy bags hang off of it, but there's nothing you can do with the baby on your hip.

"Let me get those," there's no time for you to reject his offer; he's too quick. The bags are heavy - no doubt there are more books and a baby go-bag. This close, you smell powdery soft like linen sheets and laundry dried outside.

"It's the least I can do," he's trying to be casual about it, lest he scare you off. Holds the door open, notices while you step out that your daughter looks just like you.

"Thank you, you didn't have to," you look down. How'd you hurt your arm? He knows he didn't hurt you - not like that, at least. Not enough to warrant such a reaction.

"Of course I did, didn't mean to get'cha so hard," his head swivels. There are only two cars in the parking lot. "Can I get these in your car?"

"Oh, I walked, that's okay," you reach to take the bags back, but he pulls away.

"I can't let you walk home, please- let me be a gentleman and give you a ride," he knows it's a long shot. Neither of you have exchanged names, neither of you are locals. He's tried to make himself look as approachable as possible; head tilted down, brown eyes imploring, palms out even with your bags in one hand, but it's a gamble.

There's natural suspicion and hesitation, your eyes looking side-to-side, but you nod with a hesitant smile after a moment. It's hard to keep the grin down, but he manages it up until you're tucked in his passenger seat and he's putting your bags in the back of his car.

"My name is Kyle, by the way," he puts his keys in the ignition, turns them. Pretends not to notice how you sink into the seat, eyes drooping, holding your daughter on your lap. It's not safe, but it's a country road and he promised to drive slow on the way.

You tell him your name. It's pretty, fitting. He wonders again about you - who left you like this? Alone, hurt, tired, trusting a stranger to drive you home. If he were your man, he'd never let you be put in a position like that.

The cottage you're renting is tiny, a glorified shack, rented as a cottage for tourists.

"There you are," he murmurs, trying not to startle you. "Need help getting in?"

"Hm?" You've been staring out the window. "Sorry! No, I'm alright, thank you again for the ride. Josie and I appreciate it."

Josie. It fits her, fits you. His eyes crinkle at the corners.

There's not a chance he lets you get the bags out yourself, and once you're appropriately sent off to your door, he sits and waits for a moment. Makes sure you get inside. Feels something loosen in his chest.

[smoothiedreams]

Bakugou/kirishima headcanons time!

I have nothing to do on my miserable life so why not

[This might include some relationships each character has on their individual daily routine, friendships are real, not only ship can u believe it? I tend to forget haha]

First of all, they train together, like on gym, Bakugou enjoy hitting things with all he got but he can be real moderate when training other exercises. While he is on the treadmill kirishima is training calisthenics, and while bakugou practices boxing punches and karate moves kiri is there lifting himself on some beam.

Kirishima likes bakugou's shoulders and arms a lot, he thinks they are maily attractives. Bakugou likes kiri's chest and belly, nothing more mesmerize than his boyfriend's tummy.

They usually take combat classes with uraraka. She and kiri are gym bros, eventually sato joined them and bakugou surprisely is very calm during these times. He does his exercises alongside them but doesn't necessarily exclude himself, they are all enjoying each other's company at these times of the day.

Bakugou and Sato end up forming a light friendship, they don't talk much but share interactions related to cooking frequently.

We can't forget that Bakugou's parents work with fashion, he inevitably ended up becoming a stylish person himself without noticing. He kinda have a streetwear aesthetic, a bit gotic sometimes. Kiri however likes clothes more colorful, he is a summer boy but also has his streetwear side.

Bakugou is gay, just it, simple as can be. He is demiromantic tho. Kiri is pan/bi.

They private times aren't just penetration, they like touch, intimacy, likes kisses and just rubbing up against each other or giving a helping hand. (I feel kind of weird having thought about this but it seems like I need to highlight my thoughts in this simplistic perverted world).

Abt positions, bakugou usually is topping - not because of any strange straight gender role u might think- he just find more joy on giving pleasure for his partner, and Kirishima is always more willing to receive this adoration ( he might feel powerful for holding confidence in having this relationship with bakugou ).

Kirishima is the big spoon. He always has bakugou grapping his waist and melting into his arms as he sleep peacefully against his chest, at least this is how they start the night, bc when they wake up bakugou has Kiri sprawled out, half-thrown on top of his chest, with his face aligned in the crook of his neck, and somehow Bakugou's arm is now the boy's pillow.

Bakugou is an introvert with limited social battery so is common to see he just chilling out on the couch with jiro, each one on the phone and listening music. Sero sometimes sit with them to just vibe.

Kiri despite having the bakusquad is usually seemed hanging out with momo, asui and SHINSO. Yes, our boy gotcha friendship with him! (someday I'II dissect my thoughts and understand why I want them all to be a small group). He and momo are extroverts dragging asui and shinso tho mostly watch their interactions, that don't mean they don't talk as much as them, they just prefer to add interesting and spicy comments or facts.

Kaminari jokes on being their third wheel, he is right.

Ashido helps kiri on insecure moments, encouraging him on his relationship. She is almost the mom friend, almost.

Bakugou likes chemical. Kirishima likes biology.

Bakugo's dad and kirishima go fishing sometimes. They both are terribly distracted by any conversation.

Bakugou's mom is flustered every time kiri is eating her food bc he always is praising her cooking skills. it's usually her husband who gets all the praise because she herself recognizes that his food is amazing, so he is the one who cooks usualy on the house, but she assures to be the chef when kiri is coming.

Beginning with: kiri has two moms bc this headcanon just makes sense. The two managed to win over Bakugou with their kindness and strong morals, he is extremely more restrained around them.

How and who confessed? It will be extensive.

They are partners even before being in a romantic relationship, so it was on one day that bakugou finds out how good is to them being in such a synchrony, imagine how much more easy it would be if they were more... them BOOM! Existential crisis with a sexuality crisis that lasts two minutes for him to come to a consensus that he doesn't care about falling in love with a boy, but rather wants to have a relationship with anyone. He struggles for a week and ends up agreeing that yes, he wants to stay by shitty hair's side, so he will take it as he has been taking it, just existing. If in any parallel universe Kirishima asked him to go out with him, Bakugou could take that opportunity, but he was fine with how things were. And then he wasn't. The class had just discovered that Present Mic and Professor Aizawa were a thing and everyone was excitedly talking about how good it was to have someone to lean on and share things with in the world of pro heroes. Kirishima, mina and uraraka were talking about how much they admired their relationship, and Kirishima lets slip that it's even a little envious of them by having the courage to get deeply involved with someone. He jokingly says something like "Bakugou, can you believe it? That maybe one day someone could be my significant other like that? Being heroes and everything else we aspire to." "is to much to ask for haha." bakugou replies, "you better think of harder wishes to grant shitty hair." Mina then is like, "Don't go throwing words like this because Bakugou might take it as a challenge", uraraka adds with, "He already think its to easy." THEN some defiant and provocative instinct of bakugou is activated and all inhibitions are thrown to the air without him realizing it, "STUPID EXTRAS! being by his side is something that I am already taking first place in, it isn't even a challenge!"

Then somehow..."Would u easily turn into my boyfriend as easy as you make it seems bakugou?" - "stop saying dumb things shitty hair"- "You said it first!" - "if u wanna me to take responsability u have to take courage to ask me out" - 'but we already went out!" "..." - " WE ARE DATING" - " WE ALREADY ARE"

I know this was long and a bit confusing but I hope you enjoyed my thoughts lol

[mxwhore]

Talk about your workouts?

I'm kinda in the same boat about maybe never gonna be able to start T and I've been thinking about working out to help with the gender. But I have no idea where to start or what to do. I haven't exercised since like middle school pe...

thanks for reaching out! im no professional trainer but ive worked out episodically through my life and have a bit of biology knowledge to guide you with!

If you havent worked out in a while, its best to start with mobility exercises. They will prevent your joints from hurting badly if/when you start with strenous exercise like weight training. I recommend the youtube channels Hybrid Calisthenics and Squat University for those, they are quite cool and not condescending at all.

Once you feel more confident in your mobility, you MUST do mild cardio to improve your resistence. You can achieve this by walking uphill 10-20 minutes a day at a pace where you dont lose your breath. There are a lot of cardio videos in youtube but i dont recommend them at your stage since going above 130 ppm without previous training may be dangerous.

You know how some cis women refuse to train the chest cuz they are afraid their boobs will decrease in size? This (sadly) doesnt happen. Localized fat burn has not been proved. You can reduce breast size (if thats your objective) via generalized fat loss, which is achieved thru a mixture of exercise and (fuck!!!) calorie deficit. Dont give up on your chest tho, you can still sculpt it!!

That being said, you can still build a more masculine shape by training your upper body!! Swimming is a (very fun!!) exercise that trains your whole body but also builds back, shoulders, chest and core very efficiently.

Finally, if you start feeling lightheaded at any moment, SLOW DOWN AND DONT STOP ABRUPTLY. Take care of your beautiful brain and heart.

Im a firm believer that everyone should work out if theyre able to and have fun while doing it!! I hope this helps and i wish you a beautiful journey

[lexosaurus]

So, I want to podfic your Gym101 fanfic (this is me asking your permission to do it) for a VoiceTeam challenge, but I also want to get swole for Dash this 2025.

Here's my idea: I read your fic while doing exercises. I will need to experiment a bit to find out which exercises I can do while recording. So far I was thinking:

squats - obviously following Valerie's instructions, I don't have a weight bar though

active bar hang

plank - I'll see how much can I actually record doing that...

maybe some stretches for when I get too out of breath

I'd love any suggestions and pointers for exercises I can do while podficing. Guide me

PS: Your presence alone made me want to redo my pull-ups new years resolution 💪💪💪

Oh that's an awesome idea. I'm all for it. And now I'll need to write another chapter for it lmao!

As far as programming goes, I think anything that you can do that you can stick to are the best. Like for me, I fucking hate doing most stereotypical core exercises like planks and crunches and those 10 minute ab videos, so I've been mixing abs and core into my other weightlifting exercises instead of having it as its own dedicated thing.

But if you wanted some more concrete pointers, I would say in general like outside of just recording for the podfic, building a program around hitting every major muscle is going to be key for preventing muscle imbalances, and thus compound exercises are going to be your friend. Squats are a great one because they hit glutes, quads, and hamstrings, which are three major muscle groups on the lower body. And to hit calves, you can superset them with calf raises or something. Bada-bing-bada-boom, with 2 exercises you've pretty much got your lower body taken care of.

For upper body, things like push ups hit the chest, biceps, and triceps. Since you mentioned you have a bar, doing active bar hangs, scapular pulls, and negatives (all progressions of the pull-up) hit a bunch of muscles in the back, plus you're engaging your core for stabilization. If you have any heavy objects laying around your house, you can do farmers walks around a room which are another awesome thing for core work and all around general body strength (hits a ton of muscles all over the upper and lower body, and holding the heavy objects at different heights can engage more of the shoulders too).

Even though I'm in my weightlifting era rn, I'm a huge fan of calisthenics in general and do a lot of them for like functional strength and mobility. Definitely recommend you look into that if you're tryna workout from home this year!

Oh, and make sure you warm up before you exercise! There are lots of great dynamic stretching vids on Youtube.

Have fun and keep me updated on how it all goes!

[fitzelacom]

[thenx-fitness]

Calisthenics for Mass: Build Muscle with Bodyweight Training

The Truth About Calisthenics and Muscle Growth

If you’ve ever wondered whether you can build serious muscle mass without weights, you’re not alone. Many people believe that bodyweight training is only good for endurance and toning, but that couldn’t be further from the truth. With the right strategy, you can pack on size using nothing but your own body. Welcome to the world of calisthenics for mass—where gravity is your gym and discipline is your trainer.

This guide will walk you through the key principles of muscle growth using calisthenics, effective exercises, and a structured workout plan to help you get stronger and bigger. And if you’re looking for guided calisthenics programs, check out Thenx for expert-led workouts.

The Foundation: Compound Movements

Building mass with calisthenics requires compound movements—exercises that engage multiple muscle groups at once. Unlike isolation exercises, compound movements trigger a greater hormonal response, which is essential for muscle growth.

Here are some of the best compound exercises for mass:

Dips – Targets triceps, chest, and shoulders.

Pull-Ups – Builds the back, biceps, and core.

Pistol Squats – Engages the quads, glutes, and stabilizers.

Handstand Push-Ups – A powerful shoulder and triceps builder.

Muscle-Ups – A full upper-body explosive movement that demands strength and coordination.

Incorporating these movements into your training ensures that you stimulate the most muscle growth with each session. Need help perfecting your technique? Head over to Thenx for step-by-step tutorials.

Progressive Overload: The Key to Growth

Lifting heavier weights in the gym isn’t the only way to progressively overload your muscles. In calisthenics, you can increase difficulty in several ways:

Increasing Reps – Gradually add more reps per set.

Increasing Difficulty – Move to more advanced variations (e.g., regular push-ups to archer push-ups).

Adding Sets – Increase the number of sets per exercise.

Adding Weight – Use a weighted vest or resistance bands for extra resistance.

By consistently pushing your limits, your muscles will have no choice but to grow stronger and bigger.

Advanced Calisthenics for Peak Muscle Development

Once you’ve mastered the basics, it’s time to take your training to the next level. Here are some high-level exercises that will help you build even more muscle mass:

One-Arm Pull-Up Negatives – A great way to develop unilateral upper-body strength.

Front Lever – Strengthens the core, back, and shoulders through static holds.

Planche – Engages the shoulders, triceps, and core with intense isometric tension.

Archer Push-Ups – A unilateral push movement that enhances chest and triceps strength.

These moves require time and dedication, but with consistent training, they’ll turn you into a powerhouse.

Sample 3-Day Workout Plan

To effectively build mass, structure your workouts to maximize muscle engagement while allowing proper recovery. Here’s a simple 3-day split:

Day 1: Upper Body Push

Dips – 3 sets of 10-15 reps

Archer Push-Ups – 3 sets of 6-10 reps per side

Handstand Push-Ups – 3 sets of 5-8 reps

Tricep Extensions – 3 sets of 10-12 reps

Day 2: Upper Body Pull

Pull-Ups – 3 sets of 8-12 reps

One-Arm Pull-Up Negatives – 3 sets of 3-5 reps per side

Front Lever Progression – 3 sets of 15-30 second holds

Bicep Curls (using resistance bands) – 3 sets of 12-15 reps

Day 3: Lower Body & Core

Pistol Squats – 3 sets of 5-8 reps per leg

Bulgarian Split Squats – 3 sets of 8-12 reps per leg

Hanging Leg Raises – 3 sets of 10-15 reps

Plank – 3 sets of 30-60 seconds

This structured approach allows for balanced muscle development while ensuring adequate recovery.

Nutrition and Recovery: The Missing Pieces

Training is just one part of the equation—nutrition and recovery play a crucial role in muscle growth. Here’s what you need to focus on:

Caloric Surplus – Eat more calories than you burn to fuel muscle growth.

Protein Intake – Consume 1.6-2.2 grams of protein per kg of body weight.

Carbohydrates – Provide energy for intense workouts and aid recovery.

Rest and Sleep – Aim for 7-9 hours of sleep per night for optimal muscle repair.

A well-balanced diet paired with a solid training routine will significantly enhance your results. For more nutrition and workout insights, visit Thenx.

Final Thoughts: Your Journey to a Stronger You

Building muscle with calisthenics is not just possible—it’s an incredible way to develop functional strength, endurance, and aesthetics. By focusing on progressive overload, compound movements, and proper nutrition, you can achieve a powerful physique without ever stepping into a traditional gym.

So, are you ready to take your bodyweight training to the next level? Start implementing these techniques today, and if you need expert guidance, explore the amazing training programs at Thenx. Your dream physique is within reach—all you have to do is take action!

[ask-borax]

What is your daily work out routine

I FOLLOW A STRICT PPL ROUTINE, IT MEANS PUSH PULL LEGS, SO I HAVE A DAY FOR PUSHING (TRICPEPS, CHEST AND BACK) EXERCISES, PULLING EXERCISES (BICEPS, AND BACK) AND THEN I SKIP LEG DAY (ONLY BEANPOLES CARE ABOUT LEGS AND CARDIO) FOR A CALISTHENICS WORKOUT, I USUALLY PRACTICE FLYING BY PICKING MYSELF UP ON THAT DAY

I ALSO START EVERY WORKOUT WITH A QUICK WARM UP, SOMETIMES I DO JUNPING JACKS OR I RUN AFTER LUMBERJACKS TO KEEP THEM ON THEIR TOES

[kitkatbingo]

Weighted Push ups

Benefits of Weighted Pushups

Weighted pushups add an extra layer of intensity to an already efficient bodyweight movement. When you place a weight plate or resistance band across your back, the pectorals, triceps, shoulders, and core must work harder to complete the exercise. This intensified load engages more muscle fibers, which can lead to hypertrophy, strength gains, and improved upper body conditioning. For those who have mastered standard pushups, weighted pushups are an excellent way to continue progressing without moving on to more advanced and complex exercises.

Moreover, adding resistance to pushups helps develop core stability. The extra load forces the body to stabilize itself, which in turn strengthens the abdominal muscles, obliques, and lower back. Since pushups are a compound movement that engages multiple joints and muscle groups, increasing resistance can also improve functional strength, translating to better performance in other lifts and daily activities.

Progressive Overload and Muscle Growth

Progressive overload is one of the foundational principles of building muscle and strength. It refers to gradually increasing the stress placed on muscles during exercise to elicit adaptation, leading to greater strength and muscle mass. For example, once you've reached a point where you can perform a high number of pushups with ease, the muscles no longer experience the same level of strain, reducing the effectiveness of the exercise.

By incorporating weighted pushups, you introduce a new stimulus to your muscles, ensuring that they continue to grow and strengthen. This principle is similar to adding weight to a barbell in bench presses or squats. It's important, however, to increase the load gradually to avoid overtraining and injury. A good starting point is adding a 5-10% increase in resistance and then progressively working up as your strength improves.

Breaking Through Plateaus

One of the most frustrating aspects of training can be hitting a plateau, where progress seems to stall despite regular effort. Weighted pushups can be a solution to overcoming this stagnation. By changing the exercise's difficulty level and providing a new stimulus, your body is forced to adapt. This shakes up your routine, helping you break through the plateau and continue progressing toward your fitness goals.

A useful tip is to vary your approach: try different forms of resistance, like a weight vest, resistance bands, or even having a partner place a plate on your back during the pushup. By introducing variability, you can continue challenging your body, preventing it from adapting to the same stimulus repeatedly.

[redemptivedouble]

do u have any tips and tricks for someone who wants 2 start lifting weights?? i've used machines but i'm intimidated by free weights

hiiiii hell yeah i love free weights and hate machines altho they are part of my progran <3

i work in the 4-12 rep range for muscles i want to bulk and 10-20 for muscles i want to strengthen without getting (much) bigger. if you have no idea what weight to use, i'd probably start at 10lbs and lift until you just begin to feel it for your first set, then do two more sets at that number of reps. my goal is to go up two reps in every exercise every time i train, which obviously doesn't happen all the time, but it's a motivating goal to work towards for me

every session, i start with a warmup, then calisthenics/mobility/balance/whatever functional fitness you're into. after that i do my dynamic weighted exercises (anything with a kettlebell), then free weights, then compounds (broadly speaking anything with a bar or cable), then machine isolations. i start with the exercise i go heaviest on and move lighter with free weights and kettlebells, and do compounds and isolations in whatever order they're open lol

idk what your goals are and im not an expert but with more info i could try to help you build a program? but without that info here's mine if you want to copy. note that i don't do chest presses or back squats bc they can compress vocal support but i would strongly recommend them for a regular beginner program

both of my splits are built to take almost exactly 45 minutes but that comes with trial and error

is this information overload? probably. does this help? i hope so

[mytale0]

Hetalia gym headcanons

Egypt :

Sport(s) : calisthenics ( training with your body weight with a little or no equipment) & gym, football (soccer) sometimes

Upper body : calisthenic workout a lot your upper body so his back, arms and chest are quite toned. However, he doesn't have a so large back but his waist is thin enough to give the illusion

Lower body : He have already good legs with football but do a bit of weightlifting on the side so they gain more definition/volume. His legs are quite athletic with a bit of definition ( I also think that he have long legs so it makes him look taller ). Also, he won't tell anyone about it but he pays good attention to his glutes too when he works out so ( how do you say it.. ) it's thick 😵‍💫

Abs : He trains his abs a lot, it's not as defined as Héraclès' but you can definitely see it

Cardio : Football practice a lot his cardio so he got a really good one, running fast for a long distance isn't a problem to him

Favourite exercise : elbow lever & all this kind of hard asf calisthenic exercices

Diet : He eats healthy food most of the time ( to have that wasp waist yk ), he doesn't like junk food but likes eating street food sometimes

Regularity : He does a lot of different sports so he trains at list 4times a week to practice them all

Playlist : Songs with no lyrics but with a good beat so he can focus better

[calisthenicsgrow]

7 No-Equipment Calisthenics Moves for Home Workouts

In a world where fitness trends come and go, calisthenics remains a timeless and effective form of exercise. What sets calisthenics apart is its simplicity and accessibility – all you need is your body and a bit of space to get started. Whether you're a beginner or a seasoned athlete, calisthenics offers a wide range of exercises that can be tailored to your fitness level and goals.

In this article, we'll explore seven equipment-free calisthenics moves that you can incorporate into your home workouts. These exercises target various muscle groups, promote functional strength, and improve overall fitness without the need for expensive gym equipment. So, let's dive in and discover the power of bodyweight training.

Push-Ups

Push-ups are a classic calisthenics exercise that targets the chest, shoulders, and triceps while engaging the core and stabilizer muscles. To perform a push-up:

Start in a high plank position with hands shoulder-width apart and arms fully extended.

Lower your body by bending your elbows until your chest nearly touches the ground.

Keep your core engaged and maintain a straight line from head to heels.

Push back up to the starting position, fully extending your arms.

Push-ups can be modified to suit different fitness levels by adjusting hand placement, tempo, or performing them on your knees.

Bodyweight Squats

Bodyweight squats are an excellent lower body exercise that targets the quadriceps, hamstrings, and glutes. To perform a bodyweight squat:

Stand with feet shoulder-width apart, toes slightly turned out.

Lower your body by bending your knees and pushing your hips back, as if sitting back into a chair.

Keep your chest up, back straight, and weight in your heels.

Lower until your thighs are parallel to the ground, then push through your heels to return to the starting position.

Bodyweight squats can be intensified by adding pulses, jumping squats, or holding a squat position for an extended period.

Pull-Ups (or Inverted Rows)

Pull-ups are a challenging upper body exercise that targets the back, biceps, and shoulders. If you don't have access to a pull-up bar, you can perform inverted rows using a sturdy horizontal bar or suspension trainer. To perform a pull-up:

Grip an overhead bar with hands slightly wider than shoulder-width apart, palms facing away from you.

Hang with arms fully extended, engaging your core and keeping your body in a straight line.

Pull your body up until your chin clears the bar, then lower back down with control.

Inverted rows mimic the movement of pull-ups and offer a scalable alternative for beginners.

Planks

Planks are a fundamental core exercise that strengthens the abdominals, lower back, and stabilizer muscles. To perform a plank:

Start in a forearm plank position with elbows directly beneath your shoulders and feet hip-width apart.

Keep your body in a straight line from head to heels, engaging your core and glutes to maintain stability.

Hold this position for as long as possible while maintaining proper form and breathing rhythm.

Planks can be made more challenging by lifting one leg or arm, performing side planks, or adding dynamic movements like plank jacks.

Lunges

Lunges are a versatile lower body exercise that targets the quadriceps, hamstrings, glutes, and calves. To perform a lunge:

Start standing with feet together.

Take a step forward with one foot and lower your body until both knees are bent at a 90-degree angle.

Keep your front knee aligned with your ankle and your back knee hovering just above the ground.

Push through your front heel to return to the starting position, then repeat on the other side.

Lunges can be performed in various directions (forward, reverse, lateral) and with added weight for increased resistance.

Dips

Dips are an effective upper body exercise that targets the chest, triceps, and shoulders. To perform dips:

Find two sturdy surfaces of equal height, such as parallel bars or the edge of a chair or bench.

Grip the bars or edges with hands shoulder-width apart and arms fully extended.

Lower your body by bending your elbows until your upper arms are parallel to the ground.

Push through your palms to extend your arms and return to the starting position.

Dips can be modified by bending your knees or elevating your feet to increase or decrease the level of difficulty.

Burpees

Burpees are a full-body, high-intensity exercise that combines strength, cardio, and coordination. To perform a burpee:

Start standing with feet shoulder-width apart.

Lower into a squat position and place your hands on the ground in front of you.

Jump or step your feet back into a plank position.

Perform a push-up, then jump or step your feet back to the squat position.

Explosively jump up, reaching your arms overhead.

Land softly and immediately lower back into the squat position to begin the next repetition.

Burpees can be modified by eliminating the push-up or jump to suit different fitness levels.

Conclusion

Calisthenics offers a convenient and effective way to improve strength, endurance, and overall fitness without the need for fancy equipment or gym memberships. These seven equipment-free calisthenics moves provide a solid foundation for a full-body workout that can be done anytime, anywhere. Whether you're a beginner looking to kickstart your fitness journey or a seasoned athlete seeking a new challenge, give these exercises a try and experience the transformative power of bodyweight training. So, clear some space in your living room, lace up your sneakers, and get ready to sweat with these equipment-free calisthenics moves!

[bigboysdrinkmilk]

So legit question: I’m terrified of the thought of going to a gym but really want to build my chest. And with summer coming along I want to be able to look at myself and not feel grim

Would you suggest any good at home exercises for building chest muscle?

(Also choke me too 😳)

I understand having issues with going to the gym, but I’d encourage you to explore those feelings and whether they are useful and true or if they’re something you could work on to achieve the goals you want. There are plenty of friendly people at the gym, I promise. And everyone else is just paying attention to their own workouts.

That being said, the main trigger to increasing muscle growth is to increase the intensity of your workouts. This is easiest in a gym because of the tools and weights they have. But, you can achieve this at home by manipulating the angles and number of reps of body weight exercises.

For an at home workout, you’re going to be looking at things like pushups and dips (using a chair or chairs to assist). There’s a lot of variation you can try here. Start with lighter pushups if you can’t manage body weight by putting your hands on a raised surface like a chair and your feet on the ground. Then as you become accustomed to the weight, move to a true pushup with both your hands and feet on the ground. And then to increase the intensity even more, move to having your feet on a raised surface and hands on the ground. The increasing angle of approach will help increase the weight you are moving without having to use any weights at all.

While I don’t agree with /everything/ he recommends, AthleanX has a decent at home chest workout routine you could try.

And if you’re convinced the gym isn’t for you (that’s okay!), you could explore a calisthenics routine. People get in incredible shape with calisthenics, but just be aware that without additional ways to push harder and heavier, you may trouble adding on size.

[stiricidewrites]

The Damage You Do: ch 23, pt 6

Hey look! I finally got to the yoga part of the arc named "I don't think this is a legit yoga pose" after like... tens of thousands of words...

Anyways, I decided to keep this as the same chapter, it'll just end up being super long. Also, the next week or two of updates will be shorter, because I have yoga regrets. So. Much. Research. And trying to make sure I'm describing movements in a sensical way ._.

It has been a time.

I did my best with describing the poses and using the proper terms, but I'm not promising I didn't mess anything up!

Enjoy!

Previously

~

“Have you done yoga before?” his dom asked, somehow managing to grab them both mats without releasing his hand.

“Huh?” wwx asked, watching that huge hand manhandle the mats. “What? Oh, uh… a bit? I had a friend who was into it when we were teens?” nhs had been ridiculously into it, actually. Still was, as far as wwx knew. He wouldn’t be surprised if the little pimp was able to do all the fancy moves… positions? He felt like there was an actual word for them? What was it…

lwj’s hand tightened around his for a moment, drawing wwx’s eyes to their clasped hands. His were tiny, compared to his dom's. Cute and petite. They would be almost girly, if he took care of them. He didn’t. Even just a few days after his mani-pedi they were already in need of some love. Broken nails and cuticles he’d ripped off. Calluses and a weird dry spot on the top of one. He supposed that taking care of his hands was technically part of his job now. lwj obviously wouldn’t want to be groped by someone who didn’t have baby soft skin everywhere! He had the money now, so maybe he should make himself an appointment?

“So, I guess I have a little experience? I might fall over, though, just so you know.” He smiled down at his dom as the man arranged their mats. “But, I mean, if you do this often, I’m gonna suck in comparison… What were you doing, before I arrived, I mean?”

“I have a standard morning routine.”

“Oh?” wwx had never had a routine. They gave him hives—not that Wen Qing believed him when he said so. More, he just got itchy inside? Which was totally hives adjacent, if you asked him. It was like all the monotony of the routine was rotting his insides. He had a bit of a schedule now, with his kid, but he was always throwing in whatever spontaneity he could. Even then, his schedule wasn’t his, it was A-Yuan’s, and that alone was enough to calm his twitchy brain down. To make it chill and enjoy the randomness of the things he could control.

lwj hummed, listing off his routine. Get up. Weigh himself. Get dressed. Drink some sort of fancy, healthy green juice. Go for a short run. Exercise his brain—that one wwx was interested in, and the first few minutes of their exercise comprised of lwj listing off the puzzles he played every morning as they relaxed into the mat and opened up their chest… or had the other man said back? Hips? wwx had already lost track.

“I eat breakfast after that. Sometimes, I plan my day, other times I go straight into exercise. The exercise varies day to day. Today, I was doing calisthenics.”

“So—” wwx broke off in a groan as his Cat-Cowed himself, back rounding and arching as he moved. Fucking hell did that feel good. He didn’t stretch nearly enough, man. “So, in other words, I’ve completely messed up your schedule, Mr. Lan?”

The man hummed as he pushed himself gracefully up, motioning for wwx to stay down. “It is fine,” he said as he leaned over his body, positioning his arms and legs, his hands and feet, into a slightly different configuration. “Flatten your hands. Balance your weight equally between your limbs.”

“Alright,” wwx squeaked as he tried to flatten out his palms, tried to ignore lwj’s weight hovering over him. They wanted to resist, his fingers slowly dragging upwards before he had to remind them to stay on the fucking mat.