Five calisthenics exercises to gain muscle

Would you like to increase your muscle mass naturally? Have you tried doing calisthenics exercises?

This form of training it is based on the use of body weight and resistance force.

With calisthenics, work the muscles of the chest, Shoulders, arms , buttocks and legs to get a toned body.


Related: How to gain muscle mass


Calisthenics exercises are a safe and effective way to work muscle mass. And the best that these exercises can be done at home, in some parks or in the gym.

Calisthenics exercises to gain muscle

In this article we have compiled the five of the best calisthenics exercises that will help you gain muscle mass.

  1. Pushups

This exercise works the muscles of the chest, shoulders and arms.

To perform it, get into a push-up position with your hands on the floor, arms straight, and legs together.

Then, lower your chest until it touches the ground. Make sure to keep your back straight and your abs tight.

YouTube video

  1. Dominated

Here you work the muscles of the chest, shoulders and arms.

To perform it, grab a bar with both hands. Then, with arms straight, raise your body until your chin is above the bar. Then slowly lower your body back to the starting position.

YouTube video
  1. deep squats

In this exercise we work the legs, the gluteus and the abdominals.

To perform this exercise, stand with your feet parallel and your arms extended at your sides.

Then, bend your knees and lower your butt until your thighs are parallel to the ground.

YouTube video
  1. Inverted push-ups

Here you work the muscles of the chest, shoulders and arms.

To do this, stand with your arms extended in front of you and your feet shoulder-width apart.

Then, bend your elbows and lower your body until your forehead touches the ground.

YouTube video
  1. side squats

With this exercise we work the muscles of the legs, the buttocks and the abdominals.

To do this, stand with your feet shoulder-width apart.

Then, bend your knees and lower your butt until your thighs are parallel to the ground. Turn your trunk to the side and hold it there as you lower and rise.

YouTube video

Tips for performing Calisthenics exercises

If you want to achieve the best results with this form of training, we recommend that you follow these tips.

  • Increase the intensity of calisthenics exercises:

Try increasing the difficulty of the exercises to make them more challenging.

You can do this by increasing the number of repetitions, the amount of weight, or the number of sets.

  • rest between sets

It is important that you rest between sets to allow the muscles to regain their strength.

Try to rest between 30 seconds and a minute between sets.

  • Use the correct technique

Always make sure to use the correct technique to avoid injury.

Ask a personal trainer for help if you need to learn the proper technique to perform calisthenics exercises, it's important.

Combine these exercises with a healthy diet to get the best results.

Related publications

Button back to top
Change privacy settings