3 Advanced Push-Up Variations to Build Strength (No Equipment)

I’ve heard it a thousand times.

“Push ups are easy.”

No. Push ups are honest.

They are only “easy” when you stop challenging yourself.

If you’ve been training calisthenics for a while, you already know this pattern: you start with regular push ups, you build up reps, and one day you hit 20… then 25… then 30.

At that point, something changes.

Your push ups stop building strength and start building endurance.

Your chest pump feels great, your triceps burn, and you sweat. Yet your pushing power stays the same.

Your body adapts. Your reps go up. Your strength plateaus.

If you want to keep getting stronger, it’s definitely time to level up your push ups.

In this blog post, I’m going to show you three push up variations that instantly make every rep harder than the classic version, without needing equipment.

These movements fit perfectly into any calisthenics workout and they build the kind of pushing strength tha...

3 Calisthenics Back Exercises You’re Probably Not Doing (But Should Be)

Let’s talk about your back.

Not metaphorically, your actual back.

That glorious, often-overlooked collection of muscles that keeps you upright, strong, and mobile.

If you’ve been hammering pull-ups like a champ, that’s great.

But if that’s all you’re doing, you’re missing out on serious gains.

Here’s the truth: a strong, healthy back is non-negotiable if you care about performance, posture, and staying injury-free. 

And no, pull-ups alone won’t cut it.

Calisthenics is all about balance, control, and body awareness. That means you need to train your back from different angles, not just the vertical plane.

So if you're doing pull-ups on repeat and wondering why your progress is stalling, this blog is for you.

Let’s upgrade your routine with three back exercises that go beyond the basics.

These are movements I use in my programs, and they work.

Whether you're a calisthenics beginner or already knocking...

Push-ups are a staple exercise for building upper body and shoulder strength.

Limited shoulder mobility is usually the main factor that hinders your progress

This video dives into three calisthenics exercises designed to target your shoulders and chest, while simultaneously improving your shoulder mobility.

You will gain: scapular control, over head mobility and explosivity/agility

By incorporating these drills into your workout, you'll unlock a new level of shoulder power and mobility.

Watch the full video here!

Nicolas

PS: Train with me here!

Front Lever. Control. Power. Achieved: A Complete Calisthenics Guide

The front lever is one of the most iconic and challenging moves in calisthenics.

It’s the move I’ve always wanted to master since I first started my calisthenics journey.

The front lever, where you hang horizontally from a bar, is a powerful display of strength, and control. While it may look simple, achieving a full front lever can take years of dedicated training and practice. This include a combination of core strength, upper body power, and mental focus.

The front lever is NOT a beginner's movement, so you should be able to perform 12-15 pull ups minimum, ideally 20, to be able to start your front lever journey. It is also a movement that can take a long time to master.

It took me 3 years to hold a clean front lever for 3 seconds. And that is where 3 seconds feel like 3 years.

I am now 44 and can still hold it, for a bit longer (5-10 seconds), 10 years later. I am still working on it. Less often but alwa...

Boost Your Pull-Up Strength with Assisted One-Arm Pull-Ups

Increasing your pull-up strength is a key component of any effective calisthenics workout plan.

One of the most challenging and rewarding exercises to master is the one-arm pull-up. It not only builds immense upper body strength but also improves grip and coordination.

If you're looking to elevate your pull-up game, incorporating assisted one-arm pull-ups into your routine is a great way to progress towards this advanced move.

Why Focus on One-Arm Pull-Ups?

The one-arm pull-up is a pinnacle of calisthenics training. It requires significant strength, stability, and technique, making it a coveted skill among calisthenics enthusiasts.

However, jumping straight into one-arm pull-ups without proper preparation can lead to frustration and potential injury. That’s where assisted one-arm pull-ups come in—they allow you to gradually build the necessary strength and control in a safe and effective manner.

The Technique: Finger-Ass...

How To Start Calisthenics: Your 5-Step Guide to Mastering Dips.

Dips are essential calisthenics upper body exercises.

They sculpt powerful triceps, engage your chest and shoulders, and build impressive upper body strength.

But mastering dips requires dedication, proper progression, and a solid foundation in bodyweight training.

This guide outlines a 5-step calisthenics progression specifically designed to propel you towards achieving full dips. It utilizes readily available equipment and focuses on progressive overload, gradually increasing the difficulty as you gain strength.

Remember, consistency is key!

Aim for 3 sessions per week minimum with rest days in between to allow your muscles to recover and rebuild stronger.

Step 1: Building the Base with Box Dips

Box dips are your gateway to achieving full dips. Find a sturdy bench or chair that allows you to comfortably lower yourself until your elbows are bent at a 90-degree angle.

Here's how to perform box dips

• Sit on t
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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 shoul
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The Secret To Grow Your Back With Calisthenics!

Training your grip and back are the most important thing when building your upper body.

Most people focus on mid-chest when starting their fitness journey, and often end up lacking upper chest, back and grip strength.

This specific muscle groups will be a limiting factor for progress in the long run.

Here are some simple calisthenics training tips to grow your lats and improve grip strength.

1/ Use a "fat grip" to make the pull up bar thicker and activate more forearm contraction. You can also use a towel or t-shirt to thicken the bar if you don't have "Fat Gripz".

2/ Use a wide grip when doing pull ups.

3/ Include wide-grip chin ups in your routine (the external rotation of the shoulder pulls more on the lats muscles and make them more engaged).

4/ Include overhead press exercises in your routine.

5/ Here is an intermediate-advanced calisthenics training routine you can use on your pull and push days:

• Wide Fat grip pull u
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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 an...

Step by step 6 Months Calisthenics Muscle Up Progression!

• Have you tried to do a muscle up before but can't really do it?
• Are you working on getting your first proper muscle up?
• Do you have the muscle up as a goal in the future?

If the answer is yes to some or all of the above, this video will show you the step by step actions to take in order to get what you want:

• Start practicing with a lower bar
• Jump on the bar and do negative repetitions if needed
• Use a good false grip on every repetition
• Train a lot of single bar dips and pull ups
• Transition to a higher bar when comfortable on the lower bar
• Use bands to practice
• Improve form and volume overtime

Get all my calisthenics training programs and 1-1 online calisthenics coaching here!

Frequently Asked Questions

1. Who is this muscle-up progression plan for? This progression plan is designed for anyone who has either tried but failed to do a muscle up, is actively working on getting their first proper muscl...