Best Push Ups For Chest and Triceps

Are you looking to hit your chest and triceps with calisthenics?

Look no further!

These are by far the best push ups you can do to get a great chest and triceps pump.

If you haven't guessed yet, I am talking about the narrow grip push ups.

Here I am doing them on a narrow wall, which also increases core engagement and balance work.

These push ups require good shoulder mobility!

Focus on form and tempo when doing them, as it's easy to lose form and the benefits that go with it!

Go for 5-10 reps x 5-10 sets. 

I recommend to hold the last rep down for 5-10 seconds on each set, to maximize your overall time under tension.

Adapt the volume and intensity as needed.

Here is how to get started with push ups if you can't do the narrow grip ones yet!

If you need more guidance overall, get all my calisthenics programs and personal coaching here!

Calisthenics offers incredible fitness freedom and results.

So let me ask you, do you fall in one of the following categories?

Are you:

• Someone who has never heard of calisthenics and wants to know more about this sport/discipline.
• Or someone who plays sports and needs a training method that increase sports performance and athleticism as well.
• Someone who had previous injuries and wants to get back on track, with a long term workout method, that is safe and efficient.
• Someone who goes to the gym and wants to switch from using machines and weights to a more natural, joint-friendly, training method.
• Someone who wants to loose body fat and grow muscle mass. 

If you answered yes to one or more question, Online Calisthenics covers all of the above.

And more.

Get started with 1-1 online calisthenics coaching here!

Is 30 Too Late for Calisthenics?

The world of fitness is mostly images of youthful vitality and boundless energy.

It's easy to get the impression that if you haven't started your fitness journey in your early twenties, you've missed the boat. 

But let me tell you something that's not talked about enough – it's never too late to embark on the incredible journey of calisthenics. 

So, is 30 too late for calisthenics? 

Not by a long shot. In fact, your thirties can be the perfect time to dive into this transformative discipline.

I started calisthenics at 28.

Here's why age should never be a deterrent when it comes to embracing calisthenics:

1. Natural Movements Know No Age: Calisthenics is all about embracing the natural, primal movements of your body. Push-ups, squats, pull-ups – these are movements that humans have been doing for millions of years. And guess what? Your body doesn't forget how to do them just because you've hit 30. In fact, these movements can help your body recla...

Easy Back Stretch For Better Posture

Moving your shoulders and back is essential for your overall health.

We need to be comfortable moving our arms in any direction. The one direction that very often causes problems is the overhead motion.

So here are 3 ways to move your arms overhead:

• Transverse arm raises
• Vertical arm raises
• Vertical shoulder extensions

For any of these moves, you need to keep your pelvis tilted back, your abs engaged and your ribs tucked in.

Do NOT let your back arch when raising your arms up! This is KEY.

Repeat this sequence 3 times per day!

Here are more shoulders and back stretches that you can add to your posture routine!

Get ALL my calisthenics, mobility, nutrition and coaching program here when you need more guidance.

Simple Hack For Better Posture

Good posture has a lot more benefits than just looking better than bad posture.

It has a direct impact on your health, often a lot more than what most people realize. And when it comes to building a strong back, thoracic spine mobility is often overlooked.

Use this simple "hack" back stretch sequence to improve your overall back mobility.

It works like magic if you do it regularly. That means everyday. At least until you start to see and feel better mid back mobility.

Repeat the sequence in the video for 3 sets per day.

Do not forget to also work your hip mobility to get and maintain a strong back! Here is a video on how to improve your hip mobility!

Also add some hanging and pull up workouts to the mix.

Get my full calisthenics course and coaching when you need more guidance here!

Do this before every leg workouts!

That combination of movements addresses your entire lower body as well as some upper body.

This will greatly improve your leg workout results overtime!

• The standing back bend stretch helps opening the shoulders, rib cage and hips.
• Then down to foot and toes activation to make sure the big toe muscle chain is active and ready to push for a whole workout. Squatting on your toes also allows for full bent knee range of motion.
• Moving on to hips, ankle and shoulders with the standing frog. This movement is a major tool to improve hip and shoulder mobility.
• Side to side rotations are great to address thoracic spine mobility. You can do it both in a squat and lunge variations.

Go for 4-6 reps of each movement. You can repeat the sequence 1-3 times.

Get ALL my calisthenics programs, mobility routines and coaching here if you need more guidance!

Improve Your Posture With This Easy Back Stretch

Poor posture is very often related to a weak mid-back.

It can and is commonly combined with other weakness within the back muscle chain.

Use this very easy mid-back  stretch to align your back and say goodbye to any back pain.

Keep your core and pelvis engaged, and breathe thoroughly as you stretch.

Repeat the sequence 3 times.

You can also do this to release your lower back!

Get my FULL calisthenics course and coaching here if you are new!

If you are not stretching your shoulders regularly, chances are they are tight!

As someone who suffered from a chronic shoulder injury, I use this sequence daily to keep my rotator cuffs mobile and healthy.

Here are the details:

• I like to start with classic shoulder dislocates with a 6 ft. stick. The name sounds crazy but it's actually really good to practice.

• Then I move on to the "figure 8" stretch to add a bit of complexity to the shoulder rolls.

• I finally do partial side to side raises as shown as the last exercise in the video.

You can go for 5-10 repetitions of each exercise and repeat the full sequence 3 times for a great shoulder warm up!

If you need further guidance, you can get ALL my calisthenics and mobility programs, as well as personal coaching here!

The Back Bridge Benefits

This might be the least sexy move with the most benefits you’ll see today.

The back bridge and its dynamic variations are an essential tool for overall back mobility and good posture.

It is something I have neglected for a good part of my life. I started to change that when I realized my mid/lower back was my missing link.

I’m still far from the acrobat level but at 43 it’s night and day compared to what I was able to do in my 20’s.

I like doing dynamic knee raises paired with the bridge to work on my motor control when up-side down.

It is surprisingly hard to lift your legs when the body is engaged into an arched position. This requires to re-calibrate how we use our hip muscles in order to lift our legs.

Go for 4-6 reps and repeat for 3 sets. 

You can ideally mix those reps sets with 3 sets of maximum static holds.

If you can't do the full bridge yet, simply start with an elevated version of the bridge, with parallel bars or yoga blocks for example. Your han...

Fix Rounded Shoulders: Ultimate Guide to Correcting Poor Posture!

Don't buy into the quick-fix posture solutions you see marketed every day.

Braces, ergonomic chairs, chiropractors; while they might provide temporary relief, they're simply bandaids for deeper issues.

In this guide, I'll show you how to truly fix your rounded shoulders and achieve a stronger, healthier posture through natural primal movement and daily stretching.

1. How Do Rounded Shoulders Develop?

Rounded shoulders are typically the result of prolonged poor posture, often related to sitting at a computer or desk job or extensively using a smartphone or tablet. Essentially, your chest muscles become tight and your back muscles weaken, causing your shoulders to hunch forward.

2. What Are the Health Risks of Rounded Shoulders?

Besides causing a hunched, unhealthy appearance, rounded shoulders can lead to inability to walk or run properly, chronic back and neck pain, headaches, and potentially even thoracic outlet ...