Simple Calisthenics Routine For Chest and Back!


Simple Calisthenics Routine For Chest and Back!

Fitness does not have to be complicated!

Whatever the day is, you should never make excuses for not training.

It does not have to be a 2 hour calisthenics training session everyday.

Here is one of my favorite calisthenics set that will give you a great chest and back pump, in a short amount of time.

1. We start with the pull over

This is a great move to combine pulling and pushing within the same movement.

It's also a great and safe alternative to the muscle up to get over the bar, if you can't do muscle ups yet!

Do 1-3 muscle ups per set.

2. Single Bar Dips

Great triceps and chest calisthenics exercise. The main difference with classic dips is that you are relying on only one bar, giving you less balance, hence requiring more core activation and overall control through the movement.

Do 5-10 dips per set.

3. Lat flies

  • This is a calisthenics training exercise you may not be familiar with, although it's a staple for shoulder health and strength. The goal is to be able to open your shoulders while maintaining a strong hollow body core engagement when performing the movement.
  • You can start with assisted reps by putting your toes on the floor.
  • Do 5-10 lat flies per set.

4. Isometrics

  • This is the cherry on the cake for the set. While it's good to push hard, we sometimes get stuck and can't do more reps.
  • This is where isometrics come in very handy!
  • Do 5-10 sec of isometric holds at the end of each set.

Full Workout Plan

  • Repeat this whole sequence for 5-10 sets.
  • Rest 3 min between sets.

Supersets are a great way to get a lot of work done within a short amount of time.

Use this calisthenics training routine to build solid back, chest and grip strength!

For more details, get my day by day, calisthenics training course and online personal coaching here!


Calisthenics Training FAQ’s


What is Calisthenics Training?
Calisthenics, rooted in the ancient Greek ideals of "Kalos" (beauty) and "Sthenos" (strength), emphasizes both physical and mental fitness. The modern practice integrates elements of classic calisthenics, acrobatics, gymnastics, yoga, and disciplines like breakdancing and parkour. This versatile, bodyweight training method allows you to train anywhere, anytime, without expensive equipment.

What makes Calisthenics different from traditional fitness?
Traditional gym routines can feel repetitive and lack motivation, often requiring costly memberships with inconsistent results. Calisthenics offers a refreshing alternative. By combining aerobic and anaerobic exercises, you'll burn fat, build lean muscle, and witness impressive strength and skill gains, all while enjoying the freedom of training outdoors or indoors. Plus, calisthenics fosters a supportive community, fueling your long-term commitment to fitness.

I am a beginner, do I need to get in shape before I sign up?
You can start no matter what your current level is! Our Online Calisthenics course is designed for every fitness level. Whether you're just starting out or looking to refine your skills, our program guides you in achieving your goals, from gaining strength and mobility to building lean muscle and losing fat.

Can I build muscle with Calisthenics?
Calisthenics is a progressive, functional training discipline that utilizes your own bodyweight for resistance. This evolutive system delivers impressive results, enabling you to shed fat, build strength, and increase mobility and endurance, all while sculpting lean muscle.


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