Calisthenics
Bodyweight strength: progressions from push-ups to pull-ups, dips and holds.
4 min read
Your body is the barbell. You progress by making the move harder: more leverage, fewer points of support, more range.
| Skill | Start | Next | Goal |
|---|---|---|---|
| Push | Incline push-up | Full push-up | Archer, then one-arm push-up |
| Pull | Inverted row | Negative pull-up | Strict pull-ups, then weighted |
| Squat | Box squat | Split squat | Pistol squat |
| Hold | Plank | Hollow hold | L-sit |
| Dip | Bench dip | Negative dip | Parallel bar dips |
How to move up a step
- Hit the target. 3 sets of 8 to 12 clean reps, or 3 holds of 30 s.
- Step up. Move to the next variation, even if reps drop to 3 to 5.
- Build again. Climb back to the target, then step up again.
Real
upper-body strength gains from progressive push-ups in a small trial[1]
Moderate evidence
In a small 4-week controlled trial, progressive push-ups improved upper-body strength.[1]
Your first pull-up
Inverted rows → Band-assisted pull-ups → Slow negatives → First strict pull-up → back to the start
Key points
- Progress bodyweight moves with leverage, support and range.
- Hit 3 sets of 8 to 12 clean reps, then step up to a harder variation.
- Progressive push-ups built upper-body strength in a small controlled trial.
Up next
- Mobility and yoga: Strength through full range also builds mobility.
Sources
- [1] Kotarsky CJ et al. Effect of progressive calisthenic push-up training on muscle strength and thickness. J Strength Cond Res 2018;32(3):651-659.
General information from published guidelines, not medical advice, and not reviewed by a clinician. See a doctor for pain, illness, pregnancy or before hard training if you have a condition.