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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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352 views

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. ...
0 votes
1 answer
55 views

Why not alternate GtG and traditional workouts for a particular movement week-by-week?

Everything I've read about greasing the groove (GtG) says to do it 4-6 weeks straight, and to omit the muscle in question from any traditional workouts during that time. But if I want to maximize reps ...
0 votes
1 answer
77 views

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 ...
2 votes
1 answer
235 views

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 ...
1 vote
0 answers
28 views

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. ...
6 votes
2 answers
441 views

Is spot reduction necessarily a myth?

I have always known this to be a fact that spot reduction is a myth, but this article tends to claim otherwise. Here is a point, I'd like to highlight from the article: Theoretically, we have a ...
-3 votes
1 answer
151 views

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 ...
0 votes
0 answers
107 views

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 ...
2 votes
2 answers
171 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 ...
2 votes
1 answer
89 views

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 ...
2 votes
1 answer
191 views

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 ...
2 votes
1 answer
171 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 ...
0 votes
1 answer
133 views

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 ...
1 vote
1 answer
20k views

I have lost 3kg in 5 days - is this bad?

I have recently started eating healthy and going to the gym, nothing too crazy - just eating roughly 5000kJ a day and going to the gym 5 days a week for 60-90 minutes each day. I have been doing this ...
3 votes
3 answers
1k views

Would weightlifting conflict with gymnastics/parkour?

I gather that bodyweight training is superior to weight training for gymnastics (http://www.eatmoveimprove.com/2010/03/the-fundamentals-of-bodyweight-strength-training/). However, I enjoy weight ...
1 vote
0 answers
63 views

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 ...
1 vote
0 answers
44 views

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....
2 votes
2 answers
639 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 ...
2 votes
1 answer
157 views

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 - ...
2 votes
1 answer
107 views

Exercise reccomendation for 11 year old kid [closed]

What fitness exercise, gym exercise, or Crossfit exercises are recommended for an 11-year-old guy?
1 vote
1 answer
114 views

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 ...
3 votes
1 answer
181 views

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 ...
0 votes
1 answer
98 views

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 ...
2 votes
2 answers
243 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 ...
2 votes
1 answer
54 views

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 ...
0 votes
1 answer
123 views

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 ...
1 vote
1 answer
71 views

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 ...
2 votes
1 answer
44 views

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 ...
0 votes
1 answer
83 views

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 ...
1 vote
1 answer
653 views

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 ...
15 votes
4 answers
28k views

What is the opposite exercise of push ups?

I've been doing push ups on a daily basis, and I feel like I need to also train the opposite muscles, to make sure I'm training evenly. What would be a good counter-exercise for push ups?
3 votes
1 answer
579 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 ...
3 votes
2 answers
165 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-...
0 votes
0 answers
180 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 ...
1 vote
1 answer
309 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 ...
6 votes
4 answers
6k views

What muscles do thumbs-up pushups work?

I watch the AthleanX youtube channel a lot to learn a lot about the body's mechanical working as well as any training tips. In one video, Jeff recommends thumbs up push ups as a no equipment work out ...
2 votes
0 answers
90 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, ...
3 votes
2 answers
2k 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 ...
1 vote
1 answer
108 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 ...
2 votes
1 answer
137 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 ...
3 votes
3 answers
508 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 ...
0 votes
1 answer
121 views

How to determine how much weight should you start with for dumbbell squats and sit-ups as a beginner?

For an underweight skinny adult, how much weight is recommended? Is there any guide for this where I can read about it, and calculate it for me? NOTE: If this question seems opinion based, kindly ...
3 votes
2 answers
2k 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 ...
2 votes
0 answers
226 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 ...
1 vote
0 answers
148 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 ...
0 votes
0 answers
104 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, ...
1 vote
0 answers
84 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 votes
1 answer
653 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 votes
1 answer
175 views

Optimal Resting Period for Calisthenics / Bodyweight Training / Gymnastics?

I've been doing calisthenics for the past year or so, and lately I became quite frustrated as I hit a 3+ months plateau on my l-sit (this is what it looks like in case you're not familiar: https://www....
4 votes
1 answer
504 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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