Simple Calisthenics Workout For Back, Shoulders and Chest

Simple Calisthenics Workout For Back, Shoulders and Chest

Maximize your fitness gains and save time when needed!

Training calisthenics is great to work on compound movements, maximize gains and save time when needed.

Today I want to share one of my favorite calisthenics routines to train back, chest and shoulders.

Note that every set will also highly engage your abs so your core gets covered as well!

I love using that protocol when training solo and try to keep a solid pace though the workout.

Here are the calisthenics exercises that I do:

• “Fat grip” Wide pull ups to chest + Isometric holds (top-middle-hang on every last rep) x 5-7 x 10 sets
• Deficit pike push ups + isometric hold (bottom) x 5 x 10 sets

Rest:

• I go for minimal, yet efficient, rest time with 30-90 seconds of rest between each set.
• It goes without saying that rest time is lower during the first supersets and tends to get higher towards the end of the workout.

Combining explosive pulling movements and isometric holds is a great way to train different muscle fiber contractions (dynamic and static).

The "Fat grip" pull ups put a lot of stress on the forearms and will give you an amazing grip strength pump. You'll also feel your back getting more engaged on each repetition.

Using the deficit pike push ups allows for a wider range of motion of the chest and helps targeting the “upper” part of the pecs.

Holding the bottom position in an active way (don’t just rest on your shoulders) builds up your overhead shoulder strength.

Use that great calisthenics workout routine to build your back, shoulders and chest in record time!

Get my full calisthenics course and train with me here!

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Calisthenics Training FAQ’s

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Frequently Asked Questions

1. What is the primary focus of this calisthenics routine? This routine is designed to be a time-efficient way to train the back, chest, and shoulders using compound movements. The author also notes that the workout highly engages the core, providing a solid workout for the abdominal muscles as well.

2. What specific exercises are included in this routine? The workout consists of two main compound exercises: "Fat grip" Wide pull-ups to chest with isometric holds at the top, middle, and end, and Deficit pike push-ups with an isometric hold at the bottom position.

3. What is the recommended number of sets and repetitions for each exercise? The routine suggests performing 10 sets of each exercise. For the "Fat grip" Wide pull-ups, the target is 5-7 repetitions per set, and for the Deficit pike push-ups, the target is 5 repetitions per set.

4. How does the "Fat grip" benefit pull-ups? Using a "fat grip" makes the pull-up bar thicker, which puts more stress on the forearms and significantly improves grip strength. This technique also helps to increase back muscle engagement with each repetition.

5. What is the benefit of using "Deficit pike push-ups"? Deficit pike push-ups allow for a wider range of motion compared to regular push-ups, which helps to specifically target the upper part of the pectoral muscles. Holding the bottom position also builds static strength and stability in the overhead shoulders.

6. What is the recommended rest time between sets? The recommended rest time is kept to a minimum to maximize efficiency, ranging from 30 to 90 seconds between each set. The author notes that rest periods can be shorter at the beginning of the workout and gradually increase as fatigue sets in towards the end.