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Questions tagged [bodyweight-exercises]

Bodyweight exercises use the body as resistance. Exemplary exercises are push ups, planks, pull ups and squats.

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Are there guidelines for certain exercises?

I work in medical research and in medicine one important source of knowledge for good clinical practice are guidelines. Usually guidelines are made by some experts committee including and they usually ...
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Straight leg sliding lunge

I found on instagram following exercise. Some kind of straight leg sliding lunge performed by a track and field athlete. How is this exercise called and what is the purpose and focus of this exercise. ...
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Lower back-friendly abs exercises

I learnt that ab exercises like sit ups are bad for the lower back and now I a looking for alternatives. I found Stuart McGill's “Big Three” exercises, which are back-friendly and two of them train ...
LulY's user avatar
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How do I break a plateau for weighted pull up (2023)

Today 174cm, 64kg 25 years old, gender male Last year 174cm, 74kg 24 years old, gender male I also did some medical testing last year, my testosterone slightly below average but not considerably. ...
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Are plate-loaded vest comfortable for push-up/plank/dip/pull-up? [closed]

do you think this kind of product is comfortable for weighted push-ups/planks? I'm interested at buying it. Do you think it is a valid way to progress those exercises? My doubt is if it is ...
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Family started teasing me recently… [closed]

As of recently my family have began teasing me telling me I’ve gained quite a bit of weight over the last two years. I hadn’t noticed up now that I might if gained a little weight. For reference I’ve ...
Stacie0299's user avatar
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162 views

How fast can you expect to increase your rep numbers in comparison to increasing strength or size?

I have been doing some basic calisthenics for about a year now. Mainly just doing push ups, inverted rows, squats (I mix the squats with lunges sometimes) 3 times per week for 3 sets each, every set ...
leon.fuchsler's user avatar
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Any advantages of DB press over pushups?

Apart from heavier loads, are there any advantages of doing DB presses over pushups? I took it that pushups would be classed as being better as I just assumed they would work more muscles fibres, but ...
jj19880314se's user avatar
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Is a twitching sensation near the elbows during push ups an indicator af bad technique?

When doing push ups I tend to get a twitching sensation around my elbows towards the end of my workout. For push ups I tend to do 3 sets of to failure (12-16 reps). It usually occurs during my last ...
leon.fuchsler's user avatar
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155 views

What exercises are good for improving shoulder posture?

I’m primarily interested in rectifying my posture so that my shoulders don’t curl inward toward each other, my sternum and my centre chest. It’s been suggested that I must strengthen my rotator cuffs ...
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NO MORE GYM - Suggested At-Home upper and lower-body workout to bulk?

I'm a 36 year old male. I've been working out consistently for the past 14 weeks, going to the gym 4 days/week to workout different muscle groups. I've made a lot of gains, however, I'm about to ...
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Stall bar exercises

I recently purchased stall bars for my home gym. What exercises can I do on them? Are there resources for progressive routines available somewhere? I haven’t been able to come across much other than a ...
Chauncey Garrett's user avatar
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What muscles are targeted by this rehab exercise? Trying to find an alternative with higher resistance

I hurt my back a couple of months ago, and began having pain in an area between by spine and my left shoulder blade. By pure chance I discovered an exercise last week which immensely relieves the pain....
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Similar exercise(s) repeated throughout the day

My current practice is to pick a single exercise or 2-3 related exercises and keep doing them throughout the day in a pyramid kinda structure. For example, early this morning I did kettleball swings - ...
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Exercise reccomendation for 11 year old kid [closed]

What fitness exercise, gym exercise, or Crossfit exercises are recommended for an 11-year-old guy?
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Next steps to supplement home gym routine?

I've now got a three piece home gym... A doorframe mounted pull-up bar, a gymform abxelerate spring loaded sit-up machine, and some makeshift dip bars. My routine has basically become one or two sets ...
JosephCorrectEnglishPronouns's user avatar
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A lightweight program to stay fit in a small space and time

I am 1.72cm and 70 kg. I have limited space in my house, and don't really have time to get out of it to places for exercise. I have very small motivation to put my time into exercising in a day, one ...
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Triceps training (long head)

I've recently suspected (for various reasons) that I've been neglecting the long head of my triceps. Pretty much all the triceps training that I've done for a while is supine triceps extensions with ...
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Understanding the circuit workout style for strength development in THENX program

So I was looking around for some good bodyweight lower back workouts, and I found this interesting workout on the THENX workout channel on youtube. The exercises themselves are good, but I was a bit ...
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Finger extensors bodyweight exercise

Is there any exercise for finger extensors based on bodyweight? I'm looking for something that can be done anywhere without any special equipment. I've heard, for example, about opening hand in a ...
Danubian Sailor's user avatar
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Can one successfully exercise on interlocking foam mats when they are placed over carpeting?

When interlocking foam mats are placed over carpeting, will they work for physical exercise? Or will they detach from each other all the time? In this context, I'm defining exercise as: Stretching ...
End Antisemitic Hate's user avatar
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Exercise index (Pike pushups first or regular ones)

I don’t know which exercise should I do the first Pike pushups or regular pushups. I heard that you should start with the hardest exercise, which is pike pu for me but also I heard that you should ...
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Keeping the same volume while moving from pull ups to archer or uneven

I want to change the pull up variation from regular to archer or uneven (when you place on arm above the other) but I don’t know how to keep the same volume. I usually do 3 sets of 9 or 10 reps, so ...
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On the grip of chin ups

I noticed that when I do chin ups with a close grip the exercise becomes easier and I can do a lot if reps. But when I increase the distance between my hands the exercise becomes harder, so why is ...
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How to convert repetition number to hold-time?

I do bodyweight circuit training where isotonic and isometric exercises are mixed. So I want to know how to convert repetition number for dynamic exercises to hold-time for static ones. For example, I ...
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2 answers
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How to include a skill into your workout

I want to learn handstand and I think that I have the sufficient strength, so my main goal is to learn how to balance. The problem is that I don’t know how to include it to my workout, I can’t train 1-...
PNT's user avatar
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Tired after a few sets

Ive noticed recentky that i my muscles get pretty fatiqued after some few sets of working out. For example since i train with high intensity and a 5x5 programm i do all my sets to failure. So lets say ...
Νικόλαος Παππάς's user avatar
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How can we evaluate properly the work (energy) performed by the muscles?

I've seen many time people evaluating the work performed by muscles to move a certain weigth m over a distance d through a force F, for simplicity along the force direction, by using the physics ...
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Progressive greasing the groove

Attached some pull up bars all over the place, got one in my office and 5 in my home. Gave myself a rule to always crank some bar to sternum chin ups everytime I pass by the bar. It's been great, ...
Bearfolk's user avatar
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1+ month into calisthenics and need guidance

I have made another thread a month ago and I need some new guidance. Here's some info about myself. Age: 15 Weight: 70kg Height: 184cm Pushup PR: 13 Pushup AVG: 6-8 Pullup/Chinup: 0 3/4 times per week ...
Outcalled's user avatar
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Activation Cues for the Serratus Anterior

I suffer from a mild winged scapula and I wanted to train my serratus anterior to try to fix it. There are lots exercises I've found for it. For instance: Serratus Jabs Wall Slides These two ...
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Why is shoulders internal rotation often seen as the devil?

Shoulders internal rotation is seen in many exercises (bench press, pull ups, barbell row etc) as the devil, whilst external rotation is suggested without limits. This is an example, referred to a ...
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1 vote
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New to calisthenics and would like some help

Background: 15 y/o, 70kg, 184cm. New to working out, only been doing for 3 months. Would like to ask if this workout is optimal and is there anything to improve? I do see good progress in strength but ...
Outcalled's user avatar
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1 answer
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How can we define unambiguously flexion and extension?

As written here, Flexion refers to a movement that decreases the angle between two body parts. Flexion at the elbow is decreasing the angle between the ulna and the humerus. When the knee flexes, the ...
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3 votes
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How to balance when doing pistol squats?

I have been doing pistol squats the last few weeks and I feel that my lack of balance is keeping from progressing. I want to find a way to focus only on muscle strength and not balance, what are some ...
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2 votes
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Holding breath vs Inhaling in Eccentric and Exhaling in concentric

There are plenty of guides about heavy lifting which suggest to hold the breath to help brace the core. Here there is an example with squat. Picture taken from here. Many people agree with this as it ...
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Why should we start a pull-up with already retracted shoulder-blades?

in this video about pull-ups it is suggested to depress and retract the shoulder-blades before starting a pull-up (and keeping them depressed and retracted during the whole exercise). Well, I'd like ...
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1 vote
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Recommended walking miles for sedentary person

I am 37 and almost all my while I sat in front of a computer (always had a bear belly) with little to no activity or sometimes regular gym and sometimes nothing but now I am having pain in my knees ...
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Training for TED (aka Impossible dip)

What would you recommend to start training the ted? (aka the impossible dip) I know that the main focus of this exercise is on the triceps and the elbow, so for the moment I'm doing bodyweight dips, ...
Liiuc's user avatar
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Cleaning the form of straddle planche

What are the best exercises to "clean" the form of the straddle planche? I have seen that many people use the bent arm planche as a matter of proprioception of the body, other use bands and ...
Liiuc's user avatar
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4 votes
1 answer
602 views

How can the wrist wraps reduce wrist pain in handstand/push-ups etc?

I have seen plenty of people wearing these wrist wraps with the aim of reducing wrist pain in exercises like handstand, push-ups etc where their wrists are kept in an extended position with a huge ...
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4 votes
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Hypertrophy with calisthenics skills

How can I structure a training program aimed at hypertrophy using calisthenics skills such as planche and front lever? I identify myself as an beginner/intermediate in calisthenics skills. I can ...
Liiuc's user avatar
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Lats and Traps role in depressing shoulder blades

here it's written that shoulder blades depression is performed by the following muscles: Latissimus Dorsi Pectoralis Major Pectoralis Minor Subclavius Serratus Anterior Trapezius (lower part) Let's ...
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Pull up bar: what's the ideal distance from the wall?

I'm about to buy a wall mounted pull up bar and rings to start my bodyweight training, and since I'm planning ahead, I'd like to know the ideal distance it should have from the wall to do levers and ...
Alex Braga's user avatar
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Bodyweight exercises too taxing on delts

Been doing calesthenics for 3-4 years and have progressed to intermediate and advanced exercises. However, I find that my deltoids seem to be constabtly overworked. Planche, dynamic handstand ...
Nskotland 's user avatar
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1 answer
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Which is the role of biceps in a pull-up/chin-up?

I want to understand which is the precise role of biceps in a pull-up. Here it's written that; The pull-up is a closed-chain movement where the body is suspended by the hands and pulls up. As this ...
Kinka-Byo's user avatar
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2 votes
2 answers
624 views

Core exercise for Planche

I have been into bodyweight/calisthenichs training for 1 year now. After working on basic exercises (+30 pull ups/+40 dips/50 pushups/10ish handstand pushups to wall), I decided to start training for ...
Liiuc's user avatar
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1 vote
1 answer
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Which is the role of the chest in push-ups?

As simple as it may be, I find it so difficult to understand which is the chest role in a push-up (and so I don't have the proper mind-muscle connection on how activate my chest). Chest, as said here, ...
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2 votes
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How does back extension work?

Why is "back extension" exercise called "back extension"? Let's consider the following picture taken from here: Well, in this picture I cannot appreciate any back extension. What ...
Kinka-Byo's user avatar
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1 vote
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Bodyweight exercises: how much is overtraining?

I've only ever done weight-lifting, and know that 10-20 sets per week seems to be a good number per muscle group. Now due to COVID, I am doing at-home bodyweight exercises (push ups, pull ups, and ...
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