Calisthenics Upper Body Exercises

So some of the main upper body exercises are dips, push ups, chin ups/pull ups. All of those exercises are great for developing strength and also gain mass. The dips and push ups are for developing strength in your shoulders, triceps and pecs. With chin ups you develop mostly back muscles(lats) strength and also your biceps, while doing pull ups the main muscles working are the Lats.
Here I will make a small guide how to do these exercises correct.

Push up

There are a lot of variations of push ups(and I mean it, really, there are a lot, soon I will try to make a list of most of them), but here I will focus mainly on the basic push up or normal push up. For this exercise you don’t need any equipment(like the other three exercises), all you need is floor and your bodyweight(and of course the strength to perform them, but that is all up to you). It is very important to perform this exercise with strict form. Strict form is keeping your back and legs straight through out the exercise(look at the picture bellow).


This is the form you should perform through out the exercise!

Put your hands shoulder width apart(remember strict form, for maximum strength gain) and start lowering yourself towards the ground, by bending your elbow. Just like the picture.


Try to almost touch the ground.

And from here, just push up, extending your elbows, until your arms are straight, just like the first picture. Perform this exercise until you can’t do no more and if you can’t do this exercise at all, get in the first position and try to do a negative, which is to lower yourself slowly towards the ground.

Chin ups and Pull ups

I will write for both of this because both of them are back exercises and difficulty is almost the same for performing them. So basically the chin up is a underhand pull up, but with more emphasize on your biceps. While performing the pull up you are also using your biceps, but there is more emphasize on your Lats(back muscles).
Chin ups

While doing both of this exercises remember to bring your body as high as you can and lower your bodyChin-upsuntil your arms are straight.

Here is how to perform a chin up. Grab the bar at shoulder width apart with an underhand grip. If you are a beginner, and it is hard to do 2-3 reps it is ok to swing your body to complete the reps, but this should not be your goal. Try to perform the chin up with your body straight. Try to pull your body up as high as you can, squeeze the shoulder blades at the top and after that lower your self until your arms are straight again.




And here is how to perform a Pull up. Start off just like the chin up, grab the bar, but with a overhand grip. Again shoulder width apart, and pull as high as you can, squeeze the shoulder blades at the top and lower yourself slowly. And again it is ok to swing with your legs, if you can not do many reps. But when you can do more than 6 reps try to master this exercise correctly.

If you don’t have a park with all kinds of pull up bars you can have one in your room, I’ve made an article about it: Best Doorway Pull up Bars



The dip is the exercise you want to try when you feel confident performing the push ups, because it is also a pushing exercise, but this time you are pushing your whole bodyweight(because when you do push up, practically you are not pushing your whole bodyweight just a part of it, the other part is taken by your legs).

So the only thing you need is parallel bars(or straight bar if you are strong enough) or two chairs. Grab the parallel bars and push yourself off the ground, you can do it with your arms or with a little jump, it doesn’t matter. This is your starting position(if you are too tall you can cross your legs behind you). Start lowering your body, until your elbows are at 90 degrees angle. Then start pushing your body off, lean your body forward, until you reach starting position. Repeat until you can’t do no more.


So here it is, this a little simple guide for some of the main upper body exercises using only your bodyweight, feel free to comment and share.

By | 2015-06-04T21:31:22+00:00 May 12th, 2015|Blog, Exercises|0 Comments

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