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!

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Calisthenics Training FAQ’s

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Frequently Asked Questions

1. What is the main goal of this calisthenics routine? The main goal of this routine is to provide a simple, effective calisthenics workout that can be completed in a short amount of time. It is designed to give you a great chest and back "pump" and build solid back, chest, and grip strength.

2. What is the Pull Over exercise and what are its benefits? The Pull Over is a calisthenics move that uniquely combines both a pulling and a pushing movement within the same exercise. It is also presented as a safe and effective alternative for athletes who are not yet strong enough to perform a full muscle up.

3. What is the difference between Single Bar Dips and classic dips? Unlike classic dips which use two parallel bars, Single Bar Dips are performed on a single bar. This significantly reduces your balance, forcing you to rely more on your core for stability. As a result, this exercise requires greater core activation and overall body control throughout the movement.

4. What are Lat Flies, and why are they included in this routine? Lat Flies are a calisthenics exercise that focuses on shoulder health and strength. The goal is to be able to open your shoulders wide while maintaining a strong hollow body core engagement. This movement is a staple for building shoulder stability and can be assisted by placing your toes on the floor for support.

5. Why are isometric holds recommended at the end of each set? Isometric holds are recommended as a way to build strength even when you can't perform more repetitions. By holding a challenging position for 5-10 seconds at the end of each set, you can add an extra layer of difficulty and build muscular endurance.

6. What is the overall structure of this workout? This workout is a superset, which means you perform a sequence of exercises back-to-back to get a lot of work done in a short amount of time. The full sequence includes Pull Overs, Single Bar Dips, Lat Flies, and Isometric Holds. You should aim to repeat this sequence for 5-10 total sets, resting for 3 minutes between each full set.