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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130 views

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-...
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159 views

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 ...
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1answer
42 views

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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61 views

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, ...
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2answers
176 views

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 ...
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1answer
43 views

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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2answers
113 views

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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1answer
99 views

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 ...
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1answer
29 views

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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3answers
138 views

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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0answers
60 views

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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2answers
161 views

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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131 views

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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0answers
64 views

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, ...
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47 views

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 ...
4
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1answer
157 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 ...
4
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1answer
201 views

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 ...
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1answer
69 views

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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1answer
101 views

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 ...
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40 views

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 ...
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1answer
76 views

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 ...
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1answer
217 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 ...
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1answer
83 views

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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114 views

Why is posterior pelvic tilt safe in plank and hip thrusts?

It's known that in almost all bodybuilding exercises we shouldn't anteriorly or posteriorly tilt the pelvis since an excessive load (provided by some additional weights but also by our body weight) ...
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1answer
205 views

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 ...
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1answer
139 views

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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2answers
176 views

Low back on the way up of squat

I need some advices to understand if my low back posture is correct while squatting. Let's consider these pictures of me, referred to the way up of squat: Picture 1): I've arrived at the parallel. I ...
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2answers
517 views

Which is the role of glutes when extending your legs?

let's consider this table which shows agonist - antagonist muscles pairs in our body. Let's focus on a specific exercise, for instance squat. When you are rising up from the floor, your legs are ...
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2answers
100 views

Can I do this floor exercise routine every day?

Question: Can I perform the workout listed below every day without worrying about injury or should I take a break every couple of days? ========================= jumping jacks (1 min) Squats (30 sec) ...
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3answers
7k views

Is a push-up the same as a bench press?

Functionally, is doing a push up equivalent to doing a body weight bench press? If not, how does it differ? If I don't own a bench press, can I adapt push ups... E.g incline... As a substitute?
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1answer
139 views

Biceps and Triceps exercises: are both involved?

let's consider these two famous exercises: triceps pull-down, and biceps curl Both the exercises have the same starting and ending positions, and even the movement is the same: it's basically a ...
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0answers
66 views

When will I stall? [closed]

Currently doing EMOM with 11 push ups per minute. Started 1 janurary 2021 with 77 push ups in 7 minutes and now I'm at 121 in 11 minutes. At the moment it's quite fairly easy, not easy like I could do ...
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103 views

Deadlift and scapular retraction

most of the people say it's wrong to do the scapular retraction (by squeezing blades) during deadlifts. This and this are two references which explain that scapular retraction is not advised because: ...
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1answer
107 views

Burn fat while maintaining flexibility

I am a female aerialist (lyra, silks, etc.) And I have reached a point where I can not advance unless I burn some fat off my mid section. I'm not overweight but that is what I need to achieve however ...
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1answer
136 views

Protecting upper and lower back during many exercises

I have always been told that in many bodybuilding exercises (for instance chest and back exercises, but also squat, deadlift etc) it's very important to protect the back through the scapular adduction ...
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0answers
94 views

Upper back pain when I do dragon flag with bent knees

I'd like to be able to do a dragon flag, so first I try to do it with bent knees. I can do this, but I feel a sharp pain in my upper back when I am about to raise my body from the floor. Once I am up, ...
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2answers
130 views

How do I learn to control and improve awareness of my core?

I’ve been trying to regain awareness and control over my core since cancer treatment 4 years ago that involved several abdominal/pelvic surgeries. I’m struggling with basic core exercises like Pelvic ...
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1answer
121 views

Gymnastics Rings vs Triangles

I have a set of triangle shaped resistance band handles (like this) that I've been using for pushups and pullups to make the exercise more difficult and to build up stabilizer muscles. Is there any ...
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0answers
113 views

How do I convert from band resisted pullups to weight resisted pullups?

I have a doubled over red band which I anchored with a strap to the ground. I calculated that it provides about 30 pounds of resistance at the top of the movement. However, it resists less at the ...
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2answers
292 views

Which body-weight exercise stresses the largest number of muscles?

If we have to make a list of the body-weight exercises to see which is best based on only two factors— which causes hypertrophy of the greatest number of different muscles which is difficult for ...
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1answer
113 views

Should you do muscle-ups everyday for optimal improvement?

I couldn't find any information about this on google, so I'm asking here. My answer is yes because it's not that power-draining, more like technical skill, thus hard to overtrain. As long as I ...
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1answer
72 views

Is the opposite/reverse plank good for the abdominals?

In reference to this video (at about minute 6): Is the opposite/reverse plank good for abs, and can it help to gain a 6-pack?
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2answers
220 views

Is it bad if i don't have pain after exercise?

I am a 31 years old man. 76kg weight. 180cm tall and It is the third week that, I do body-building. Usually when i do Barbell Squat or Deadlift, I sweat a lot and I breath fast. After exercise, I ...
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1answer
98 views

Can I train skills (planche, handstand, etc) in the evening and dips at a later time of the day?

I have been working out for a year and have started to do more body-weight training four months ago. I want to achieve skills that are chest-, triceps- and shoulder-oriented. But I also want to get a ...
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1answer
227 views

Is it possible to gain weight while exercising?

I'm 17, about 5'3 and around 60kg (although I haven't touched a scale since a surgery when I was 15). I look quite skinny, especially as a lot of the fat seems to be concentrated in my thighs. I used ...
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0answers
83 views

Instant soreness vs onset soreness

Hardly happening with upper body, more so with lower body. When I have some serious leg training I can barely walk for the rest of the day and the -muscular ache- starts during the workout. Which is ...
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1answer
76 views

What should I do this quarantine? [closed]

I am 18 years old and trying to reduce my body fat percentage. Unfortunately, while this quarantine has finally given me the chance to, it has also taken out my best means. I used to jog, and often ...
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1answer
120 views

How to improve my body image? [closed]

My body is like this ever since i lost 36 kg a year ago : https://1drv.ms/u/s!AvIT2Y7GmEM6gTDTJsn5RJDAH5w3 Please , can someone give me some exercises , or any true and tested methode to improve my ...
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1answer
180 views

How to start during pandemic?

I'm not sure if you want my history here, but here it is, feel free to remove if it's irrelevant I have between 100 and 110kg (don't have a scale), 185cm, 28y, male. I was 120kg 3 years ago when I ...
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0answers
147 views

Exercise choices when having crunchy knees [closed]

I want to do some light workout at home but I am concerned about my crunchy knee. One side of me says "stop using that knee!" and the other says "that knee needs some love with mobility drills to oil ...

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