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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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18160 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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16167 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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13322 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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12599 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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14396 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
48124 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
18371 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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7477 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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6563 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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11470 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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5771 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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(2 users)
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41125 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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5489 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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10395 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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5301 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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6049 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
9138 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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6043 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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views
7025 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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5529 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
8175 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
8589 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
6916 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
10536 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

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(1 user)
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5770 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
10562 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

Rated:  
(0 user)
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10236 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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7718 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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5722 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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views
13811 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
32967 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
20606 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
26023 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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18154 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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10579 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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17234 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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11265 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:  
(5 users)
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39260 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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16056 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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14920 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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38296 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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28437 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

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(5 users)
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22808 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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30443 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
20576 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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22028 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
16843 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
17537 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
11174 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
22205 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
12437 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
7855 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
14719 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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24798 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
31466 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
37276 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
31124 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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views
9961 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
22812 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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18461 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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22005 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
27625 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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views
11972 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)
comments
views
20050 views