Calisthenics Exercises

The Scapular Pull Up looks like a small tweak to the classic Pull Up – but it makes a huge difference. With more focus on scapular activation and chest positioning, this variation hits your back mu...

The Scapular Depression is a key exercise to prepare for Pull Ups. By keeping your arms straight and pulling your shoulder blades down and back, you activate the upper back and improve scapular con...

The Assisted Pull Up is the perfect starting point for anyone working toward their first pull up. Using a resistance band for support, you can build strength step by step, improve your technique, a...

The Dead Hang is a simple but highly effective exercise to build grip strength, shoulder stability, and body tension. Perfect as a warm-up, finisher, or foundation for pull ups and other calistheni...

The Ring Australian Pull Up is an effective progression toward classic Pull Ups, perfect for both beginners and advanced athletes. By adjusting the ring height, you can easily adapt the difficulty ...

The Australian Pull Up is a perfect progression if regular pull ups are still too hard. With your heels on the ground and elbows tucked in, pull your chest to the bar. Adjust the bar height to make...

The Australian Chin Up is the ideal progression for anyone working toward full pull ups. Learn correct form, key benefits, muscles worked, and common mistakes to avoid for safe and effective training.

This overview gives you a wide range of push exercises – sorted from beginner to advanced. It helps you focus on building pushing strength and gradually progressing in your training. Whether you're...

The Deep Handstand Push Up is an advanced calisthenics exercise that builds maximum strength in shoulders, triceps, and chest. By leaning forward and lowering deeper than in a normal handstand push...