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Body Weight Exercises - Calesthenics


 
Here's a of the most popular of our body weight exercises that can be done without any professional equipment, only you and your body weight.

Push-up, Decline
target muscels: Pectoralis Major, Clavicular   type: basic

Put hands slightly wider than shoulderwide on mat. Place feet on bench or other elevation and hold body in straight position. Upper arms remain perpendicular to body. read more

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(5 users)
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18477 views

Push-up, Incline
target muscels: Pectoralis Major, Sternal   type: basic

Put hands slightly wider than shoulderwide on bench or other elevation. Place feet on floor and keep body straight. Upper arms remain perpendicular to body. read more

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(1 user)
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16586 views

Push-up, One Arm
target muscels: Pectoralis Major, Sternal   type: auxiliary

Assume standard push-up position. Place feet wide apart and keep body straight. Shift bodyweight on one arm and put free hand on lower back or against side waist. read more

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(3 users)
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13572 views

Push-up, On Knees
target muscels: Pectoralis Major, Sternal   type: basic

Put hands slightly wider than shoulder-width on mat. Place knees on mat, keep legs flexed and keep body in straight position. Upper arms are perpendicular to body. read more

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(0 user)
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12931 views

Dip, Flexed Hips
target muscels: Triceps Brachii   type: basic

Stand on platform and grasp dip bar about shoulderwide with overhand grip. Donīt lock elbows. Lift feet off platform, flex legs and hips to raise thighs up to parallel to floor. read more

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(2 users)
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14774 views

Pull-up
target muscels: Latissimus Dorsi   type: basic

Grasp chin-up bar with wide overhand grip. read more

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(8 users)
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views
49373 views

Pull-up, Behind Neck
target muscels: Latissimus Dorsi   type: basic

Grasp pull-up bar with wide overhand grip. read more

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(4 users)
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views
18909 views

Leg-Hip Raise
target muscels: Rectus Abdominis   type: basic

Grasp high bar with shoulderwide grip and hang. Keep knees slightly flexed. read more

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(1 user)
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7833 views

Knee-Hip Raise
target muscels: Rectus Abdominis   type: auxiliary

Grasp high bar with shoulderwide grip and hang. Keep knees and hips slightly flexed. read more

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(1 user)
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6839 views

Sit-up, Hanging
target muscels: Rectus Abdominis   type: auxiliary

Hang upside down with back of the knee over high bar. Optionally fix feet under parallel high bar. Cross hands over chest. read more

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(1 user)
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11988 views

Dip, Wide Grip
target muscels: Pectoralis Major, Sternal   type: basic

Grasp wide parallel bars and hold bodyweight with both arms. read more

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(0 user)
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6000 views

Dip, Narrow Grip
target muscels: Triceps Brachii   type: basic

Grasp shoulderwide parallel bars and hold bodyweight on both arms. read more

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(4 users)
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54923 views

Dip, Corner
target muscels: Pectoralis Major, Sternal   type: basic

Grasp rectangular bar of corner and hold bodyweight with both arms. read more

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(0 user)
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5658 views

Push-up
target muscels: Pectoralis Major, Sternal   type: basic

Put hands slightly wider than shoulderwidth on ground. Place feet on ground and hold body in straight position. Hold upper arms perpendicular to body. read more

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(0 user)
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views
10742 views

Push-up, Incline
target muscels: Pectoralis Major, Sternal   type: basic

Grasp low bar with slightly wider than shoulderwide grip. Place feet on ground and keep body straight. Hold upper arms perpendicular to body. read more

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(0 user)
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5481 views

Push-up, Parallel Bars
target muscels: Pectoralis Major, Sternal   type: basic

In push-up position grasp parallel bars below shoulders and place feet on safe spot. Keep body straight. read more

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(1 user)
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6288 views

Push-up, One Arm
target muscels: Pectoralis Major, Sternal   type: auxiliary

Assume standard push-up position. Place feet wide apart and keep body straight. Shift bodyweight on one arm and put free hand on lower back or against side waist. read more

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(2 users)
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views
9422 views

Pull-up, Flexed Hips
target muscels: Latissimus Dorsi   type: basic

Grasp high bar with wide overhand grip. Flex hips to hold thighs parallel to floor. read more

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(1 user)
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6234 views

Dip īn Kick
target muscels: Triceps Brachii   type: auxiliary

Grasp parallel bars and hold bodyweight with arms. read more

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(1 user)
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7428 views

Dip, Flexed Hips
target muscels: Triceps Brachii   type: basic

Grasp parallel bars about shoulderwide with overhand grip. Donīt lock elbows. Hold bodyweight with arms and flex legs and hips to raise thighs up to parallel to floor. read more

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(0 user)
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5738 views

Hanging Walk
target muscels: Hip Flexors arrow Rectus Abdominis   type: auxiliary

Grasp horizontal bar with shoulderwide overhand grip and pull body up until chin is at height of bar. Bend legs a little. read more

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(0 user)
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views
8682 views

Pull-up
target muscels: Latissimus Dorsi   type: basic

Grasp high bar with wide overhand grip. read more

Rated:  
(2 users)
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views
8904 views

Pull-up, Behind Neck
target muscels: Latissimus Dorsi   type: basic

Grasp high bar with wide overhand grip. read more

Rated:  
(2 users)
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views
7149 views

Pull-up, Upright
target muscels: Latissimus Dorsi   type: auxiliary

Grasp pull-up bar with wide overhand grip. read more

Rated:  
(1 user)
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views
10826 views

Hanging, Side To Side
target muscels: Latissimus Dorsi   type: auxiliary

Grasp high bar with wide overhand grip, keep torso upright and pull body up until head is just below bar. read more

Rated:  
(1 user)
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5970 views

Pull-up, Neutral Grip
target muscels: Latissimus Dorsi   type: basic

Grasp pull-up bar with overhand grip. read more

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(0 user)
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views
10928 views

Row, Horizontal Bar
target muscels: Back, General arrow Trapezius, Middle   type: basic

Grasp low bar with wide overhand grip and with feet shoulderwide apart position body straight under bar. read more

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(0 user)
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10539 views

Row, Parallel Bars
target muscels: Back, General arrow Trapezius, Middle   type: basic

Grasp parallel bars with overhand grip and place fit on fixed spot. Hold body straight under bars. read more

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(1 user)
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7954 views

Split Squat
target muscels: Quadriceps   type: basic

Stand upright facing away from low horizontal bar. In lunge position place top of one foot behind on bar. read more

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(1 user)
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5915 views

"Swimming", Prone
target muscels: Back, General   type: auxiliary

Lie prone on mat and position upper arms perpendicular to body with forearms facing forward. read more

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(3 users)
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14226 views

Plank
target muscels: Erector Spinae   type: auxiliary

In prone position, place elbows underneath shoulders and let forearms point forward. Put toes on floor. read more

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(3 users)
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views
33711 views

Push-up, Close
target muscels: Triceps Brachii   type: basic

Put hands on mat below shoulders. Place feet on floor and keep body straight. read more

Rated:  
(2 users)
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views
21175 views

Push-up
target muscels: Pectoralis Major, Sternal   type: basic

Put hands wider than shoulderwidth on mat. Place feet on floor and hold body straight . Upper arms remain perpendicular to body. read more

Rated:  
(2 users)
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views
26536 views

Crunch
target muscels: Rectus Abdominis   type: basic

Lie supine on mat with legs bent right-angled. Place heels on floor and flex ankles. Lift torso slightly, keep shoulder blades on mat. read more

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(0 user)
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18617 views

Bridge, Supine
target muscels: Gluteus Maximus   type: auxiliary

Lie supine on mat with arms placed to sides. Bend legs right-angled and place feet on floor. read more

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(0 user)
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10912 views

Plank, Side
target muscels: Obliques   type: auxiliary

Lie on mat in lateral position with elbow of lower arm below shoulder. Let forearm point forward. Place feet upon each other and put free hand against side waist. read more

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(0 user)
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17724 views

Lunge, Narrow Stance
target muscels: Quadriceps   type: basic

Stand upright and place hands against hips. With one leg step forward into narrow lunge position. read more

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(1 user)
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11720 views

Lunge
target muscels: Gluteus Maximus arrow Quadriceps   type: basic

Stand upright and place hands against hips. With one leg step forward into wide lunge position. read more

Rated:  
(4 users)
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54311 views

Split Squat
target muscels: Gluteus Maximus arrow Quadriceps   type: auxiliary

Stand upright with legs shoulderwide apart. With either leg step far back. Hold arm in front, parallel to floor. read more

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(2 users)
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16517 views

Squat, One Leg
target muscels: Gluteus Maximus arrow Quadriceps   type: basic

Stand upright on one leg and hold free leg slightly flexed to front. For better balance keep hands to sides. read more

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(3 users)
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15414 views

Chin-up
target muscels: Brachialis arrow Latissimus Dorsi   type: basic

Grasp pull-up bar with shoulderwide underhand grip. read more

Rated:  
(3 users)
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39216 views

Pull-up, Close Grip
target muscels: Brachialis arrow Latissimus Dorsi   type: basic

Grasp pull-up bar with narrow overhand grip. read more

Rated:  
(0 user)
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29110 views

Pull-up, V-Grip
target muscels: Latissimus Dorsi   type: basic

Place v-grip on parallel bar and grasp it with both hand. read more

Rated:  
(5 users)
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23329 views

Row, Bodyweight
target muscels: Back, General arrow Trapezius, Middle   type: basic

Adjust smith press bar to about height of upper thighs, grasp it with overhand grip and hold body straight below bar. read more

Rated:  
(0 user)
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31173 views

Back Press, Prone
target muscels: Back, General arrow Erector Spinae   type: auxiliary

Lie prone on floor. Hold forearms to front with elbows besides shoulders. Slightly lift head and chest. read more

Rated:  
(2 users)
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views
21151 views

Knee-Hip Raise
target muscels: Hip Flexors arrow Rectus Abdominis   type: basic

Stand on platform of ab-station, place forearms on parallel pads and, if available, grasp vertical bars wtith both hands. Rest back against back pad und keep bodyweight on arms. read more

Rated:  
(1 user)
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22726 views

Crunch Up
target muscels: Rectus Abdominis   type: auxiliary

Lie supine on mat. Flex hip to raise legs until knees are above hips. Keep legs slightly flexed and reach up with arms. read more

Rated:  
(3 users)
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views
17414 views

Leg-Hip Raise, Hanging
target muscels: Rectus Abdominis   type: basic

Grasp high bar with shoulderwide overhand grip and hang. read more

Rated:  
(5 users)
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views
18152 views

Leg Extension, Supine
target muscels: Quadriceps   type: auxiliary

Lie supine on mat. With legs flexed right-angled place feet on floor. Put arms on mat to sides. read more

Rated:  
(1 user)
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views
11625 views

Push-up, Diamond
target muscels: Triceps Brachii   type: basic

Place hands on mat below chest. Extend thumbs and put hands close together so that thumbs and indexes touch. Extend legs and put toes about shoulderwide apart on floor. read more

Rated:  
(3 users)
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views
22709 views

Dip, Bench
target muscels: Triceps Brachii   type: basic

Sit on bench and grasp edge of bench close to body. Extend legs and with arms press body off and in front of bench. read more

Rated:  
(1 user)
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views
13094 views

Push-up, Decline
target muscels: Pectoralis Major, Clavicular   type: basic

Put hands slightly wider than shoulderwide on ground. Place feet on bench and keep body straight . Upper arms remain perpendicular to body. read more

Rated:  
(2 users)
comments
views
8112 views

Push-up, Incline
target muscels: Pectoralis Major, Sternal   type: basic

Put hands slightly wider than shoulderwide on bench. Place feet on ground and keep body straight. Upper arms remain perpendicular to body. read more

Rated:  
(1 user)
comments
views
15480 views

Row, Bodyweight
target muscels: Back, General   type: basic

Sit down with legs below table and with both hands grasp edge of table slightly wider than shoulderwide apart. Step forward to extend body. Put heels on floor. read more

Rated:  
(2 users)
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25378 views

Airplane Pose
target muscels: Gluteus Maximus   type: basic

Stand upright on one leg and hold arms extended to sides. Keep other leg slightly bent and torso in upright position. read more

Rated:  
(3 users)
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views
32938 views

Crunch, Reverse
target muscels: Rectus Abdominis   type: auxiliary

Lie supine on flat bench and with both hands grasp edge of bench next to head. Bend knees and hips right-angled and hold thighs perpendicular to floor. read more

Rated:  
(2 users)
comments
views
38035 views

Knee Raise, Parallel Bars
target muscels: Hip Flexors arrow Rectus Abdominis   type: auxiliary

Stand on platform of parallel bar station and grasp bars with overhand grip. Lift body and hold body with straight arms. Keep torso upright and knees and hips slightly flexed. read more

Rated:  
(2 users)
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views
32103 views

Chinnies, Side
target muscels: Obliques   type: auxiliary

Lie supine on mat. Place one foot on floor, raise other thigh up just before perpendicular to floor. Hold hands besides head with fingers against back of head. Raise torso slightly off floor. read more

Rated:  
(0 user)
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10262 views

Chinnies
target muscels: Obliques   type: auxiliary

Lie supine on mat. Raise thighs and hold knees slightly beyond perpendicular to floor. Hold hands besides head with fingers against back of head. Raise torso slightly off floor. read more

Rated:  
(3 users)
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views
23418 views

Bench Dip
target muscels: Triceps Brachii   type: basic

Position two flat benches parallel to each other and sit on one bench. Place hands on edge of bench, close to bottom. Extend arms to raise body off bench and place heels on edge of opposite bench. Hold body in front of bench, keep legs staight or very slightly bent. read more

Rated:  
(1 user)
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18944 views

"Mountain Climber" / "Floor Sprint"
target muscels: Hip Flexors arrow Rectus Abdominis   type: auxiliary

Assume peaked push-up position with hands and toes on floor, both about shoulder-wide apart, and bottom up. Pull either leg toward chest and place same foot on floor below torso while other leg remains extended backward. read more

Rated:  
(0 user)
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22700 views

Jack Knife
target muscels: Hip Flexors arrow Rectus Abdominis   type: auxiliary

Lie in flat supine position on flat bench. Let legs hang straight off one end of the bench. Extend arms above head and raise head slightly. read more

Rated:  
(4 users)
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views
28401 views

Plank, Side, Low Knee Pull
target muscels: Obliques   type: auxiliary

Lie on mat in lateral position with elbow of low arm below shoulder. Let forearm point forward. Extend other arm upward. Place high leg on floor, raise low leg slightly and hold it extended in front of high leg. Lift hip until body is slightly arched. read more

Rated:  
(0 user)
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12318 views

Plank, Side, Leg Raise
target muscels: Obliques   type: auxiliary

Lie on mat in lateral position with elbow of low arm below shoulder. Let forearm point forward. Hold other arm besides torso. Place legs upon each other and raise hips until body is slightly arched. read more

Rated:  
(3 users)
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views
20543 views