Calisthenics Exercises
Calisthenics: 56 exercises with step-by-step instructions, form tips and the muscles worked.
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4 Punches Side SquatQuadriceps Femoris, Gluteus Maximus, Gluteus Mideus -
Archer push upPectoralis Major, Triceps Brachii -
Arm circleDeltoids -
Arm double crossoverPectoralis Major, Deltoids -
Back leverRectus Abdominis, Obliques, Latissimus Dorsi, Erector Spinae -
Bear crawlsDeltoids, Rectus Abdominis, Obliques, Quadriceps Femoris -
Bench Reverse Plank HoldTriceps Brachii, Deltoids, Rectus Abdominis, Obliques -
Biceps curl front stepBiceps Brachii, Quadriceps Femoris -
Body-upDeltoids, Rectus Abdominis, Obliques -
Bodyweight front slamRectus Abdominis, Obliques, Deltoids -
Bodyweight full squat with overhead pressQuadriceps Femoris, Gluteus Maximus, Gluteus Mideus, Deltoids -
Bodyweight Muscle UpLatissimus Dorsi, Rhomboids, Pectoralis Major, Deltoids -
Bodyweight overhead squatQuadriceps Femoris, Deltoids, Gluteus Maximus, Gluteus Mideus -
Bouncing circle drawQuadriceps Femoris, Deltoids -
BurpeeQuadriceps Femoris, Gluteus Maximus, Gluteus Mideus, Pectoralis Major, Deltoids -
Burpee squatQuadriceps Femoris, Gluteus Maximus, Gluteus Mideus -
Butt kick with rowBiceps Femoris, Semitendinosus, Semimembranosus, Rhomboids, Trapezius -
Chest tap push upPectoralis Major, Deltoids, Triceps Brachii -
Chin upBiceps Brachii, Latissimus Dorsi -
Chin up (isometric and negative)Biceps Brachii, Latissimus Dorsi -
Chin up reverse normal gripBiceps Brachii, Latissimus Dorsi -
Chin ups (narrow parallel grip)Biceps Brachii, Latissimus Dorsi -
Climber a padded stool supportedDeltoids, Rectus Abdominis, Obliques -
Clock push upsPectoralis Major, Triceps Brachii -
Close-reverse Grip Chin-UpBiceps Brachii, Latissimus Dorsi -
Cobra full push upPectoralis Major, Deltoids, Triceps Brachii -
Commando pull-upLatissimus Dorsi, Biceps Brachii -
Decline chair push up diamondPectoralis Major, Triceps Brachii -
Decline diamond pike push-upDeltoids, Triceps Brachii -
Decline kneeling push upPectoralis Major, Triceps Brachii -
Decline push upPectoralis Major, Triceps Brachii -
Decline push up against wallPectoralis Major, Triceps Brachii -
Decline shoulder tapDeltoids, Pectoralis Major -
Dip leg raise on couchTriceps Brachii -
Dips between chairsPectoralis Major, Triceps Brachii -
Double punch front leg liftDeltoids, Iliopsoas, Quadriceps Femoris -
Front Lever RaiseLatissimus Dorsi, Rectus Abdominis, Obliques -
Front Lever Raise To HoldLatissimus Dorsi, Rectus Abdominis, Obliques -
Full planche push upDeltoids, Pectoralis Major -
Half burpeesQuadriceps Femoris, Gluteus Maximus, Gluteus Mideus -
Hand Stand HoldDeltoids, Trapezius -
Handstand push on chairDeltoids, Triceps Brachii -
HeadstandDeltoids, Trapezius -
incline diamond push up On BenchTriceps Brachii, Pectoralis Major -
Incline push ups on chairTriceps Brachii -
Kipping Handstand Push-upDeltoids, Triceps Brachii -
Modified hindu push upPectoralis Major, Deltoids, Triceps Brachii -
One Arm Push UpPectoralis Major, Triceps Brachii -
Pike push upAnterior Deltoids -
Plank Knee TucksRectus Abdominis, Obliques -
Pull up normal gripLatissimus Dorsi, Teres Major, Biceps Brachii -
Push up and rotationPectoralis Major, Deltoids -
Push ups bodyweightPectoralis Major -
Resistance Band Assisted Push-upPectoralis Major -
Ring DipsPectoralis Major, Triceps Brachii -
WalkoutRectus Abdominis, Obliques, Deltoids, Pectoralis Major