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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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 ...
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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 ...
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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 ...
user35198
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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 ...
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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
...
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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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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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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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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, ...
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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
...
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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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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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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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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 ...
user33979
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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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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, ...
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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 ...
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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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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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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 ...
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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 ...
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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 ...
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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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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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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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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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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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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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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?
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jumping jacks (1 min)
Squats (30 sec)
...
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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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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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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 ...
user34618
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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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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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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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