Strength at Every Level: Calisthenics Exercises for Everyone

Introduction

Calisthenics, the art of using your own body weight for strength training, offers a versatile range of exercises that challenge the entire body. In this comprehensive guide you will discover a wide range of calisthenics exercises, classified by muscle groups.

**1. Chest muscles

• Push-Ups: The classic chest exercise, activating the chest, triceps and shoulders.

• Dips: Target the chest muscles and triceps, performed with parallel bars or a strong raise.

• Planche Push-Ups: An advanced variation where the body is held horizontally, aimed at advanced strength and balance.

**2. Back muscles

• Pull-Ups: Basic exercise for the back and biceps, where the body is pulled up.

• Muscle-Ups: A combination of pull-ups and dips that targets the back and triceps.

• Back Lever: A static exercise where the body is held horizontally, targeting the back and triceps.

**3. Leg and Gluteal Muscles

• Bodyweight Squats: For strengthening the legs and glutes without extra weight.

• Pistol Squats: A challenging one-legged squat variation that requires strength and balance.

• Bulgarian Split Squats: Focus on the legs and glutes with these lunges where one foot is placed on a riser.

**4. Core and Abs

• Planks: A basic core exercise that keeps the body in a straight line.

• Hanging Leg Raises: To target the lower abdominal muscles, performed on a pull-up bar.

• Dragon Flags: An advanced static exercise where the body is held straight, focusing on the entire core.

**5. Shoulders and Arms

• Handstand Push-Ups: For strength in the shoulders and triceps, performed in a handstand position.

• Dips (Triceps Variant): With the elbows closer to the body, targeting the triceps.

• Front Lever: An advanced static exercise for the shoulders and triceps.

Conclusion: A World of Possibilities

Calisthenics offers a plethora of exercises that target different muscle groups and skill levels. Whether you're a beginner laying the foundation or an advanced practitioner looking for a challenge, this guide is an invitation to explore the world of calisthenics and enjoy the benefits of bodyweight training. The diversity of exercises makes it possible to create a personal training program and improve your strength, flexibility and body control.