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One of the safest ways to make your training effective and reach your goals is to keep things simple, stick with your program over time, and understand exactly what you’re working on and why. So, in today’s post I’m giving you a straightforward push-day routine that works whether you’re a beginner, intermediate, or advanced athlete. You’ll know how to do it, you’ll be able to keep it up over time, and—most importantly—it will deliver results.

Pike push-ups are one of the most useful exercises in calisthenics, yet they’re also among the most underrated and poorly executed. In this article I’d like to go over the benefits of the exercise and the key points for doing it correctly.

When you type “calisthenics” into Google, autocomplete reveals the community’s most frequently asked questions. Some of them make perfect sense; others verge on the hilarious. Below you’ll find the ten most common questions and their answers. I hope they clear things up for you! 1. Can you build muscle with calisthenics?

One of the most frustrating things in training is having clear goals and realizing that time passes and you're still not reaching them. Whether it’s mastering a specific skill, hitting a certain number of reps, or gaining muscle mass, these are common goals we work toward. But sometimes, life throws situations at us that make it hard to achieve them, leaving us feeling discouraged. The truth is, over time, personal circumstances change. What you originally planned might not go the way you expected. You might get injured, feel some discomfort, fall ill, have a demanding work schedule, or need to focus on other areas of your life and set training aside for a while.

After recently talking about technique in weighted dips and the extended range in calisthenics exercises, the topic of whether some exercises are “harmful” or not has come up quite frequently. It’s true that on social media, in the street, or at the gym, there seems to be an intense, uncontrollable, overwhelming need to say “that exercise is harmful” at the slightest opportunity. From the point of view of someone like me, who posts training content on social media, every time I post something showing an exercise that could possibly prompt that comment—or someone doing some epic feat—I know with 100% certainty someone will post a warning. It’s as if there’s a fire and this person thinks no one has noticed, so they need to warn everyone before something serious happens.

Recently, I posted an Instagram story showing my friend RSWorkout doing weighted dips with an extended range of motion. He was going far beyond the typical 90 degrees, lowering himself as much as his shoulder joints would allow. What struck me was that several people replied to the story saying things like, “Nowthoseare strict dips,” or “That’s the proper technique,” and that dips done this way are way more effective.

In recent years, the exercise known as “Mike Tyson Push-Ups” has gained a lot of popularity. These push-ups combine the traditional movement with a horizontal shift and knee bend, making them a distinctive variation. In this article, we’ll break down exactly how to perform this exercise, why it can be both appealing and beneficial, its pros and cons, and whether it’s actually something Mike Tyson himself included in his training—or just a myth. How to Do Mike Tyson Push-Ups

Recently in the calisthenics world, there's been some controversy around weighted dips. The technique is being pushed to such extremes that it’s starting to resemble the notorious “ultra-arched bench press” in powerlifting. Let’s take a closer look at what’s going on. The Ab Crunch in Weighted Dips In streetlifting, or weighted calisthenics, there's a technique commonly used for dips called the "crunch." It involves engaging your abs during the descent by slightly flexing at the hips, then releasing that tension on the way up. This creates a spring-like effect that makes the upward phase of the movement easier.

In the world of calisthenics training, resistance bands are a popular tool often used to assist with basic and tension-based exercises like pull-ups, dips, muscle-ups, planches, and front levers. But are they really effective, or could they actually be holding back your progress more than helping it? In this article, we'll take a closer look at the pros and cons of using resistance bands in calisthenics. What are resistance bands really for?

Calisteniapp v25.4.0: A New Era in Your Training Introduction At Calisteniapp, we have been working intensely over the past few months on something truly big: a complete redesign of the training program planning system. Our mission is to make your experience more personal, flexible, and intelligent, truly adapting to your needs and lifestyle.

Hyrox races have quickly become one of the most popular sporting events today, growing exponentially with more and more people taking part. These competitions combine functional exercises with running, testing both cardiovascular endurance and physical strength. Typically, Hyrox races include stations with exercises like rowing, skiing, sled pushes, weighted lunges, and more, all interspersed with running segments. The result is a full-body, high-demand challenge.

I recently publishedan article about how to increase your reps in basic calisthenics exercises, and many of you asked me to make one explaining how to increase the amount of time you can hold static or tension-based exercises. So, let’s dive into it. To quickly recap and give a bit of context: in that previous article, I explained that the optimal way to increase your max reps in an exercise is simply by accumulating a high volume of reps and sets of that exercise throughout the week. Do you need a different approach for static exercises?