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.

Pike push-ups give us a vertical pushing pattern in one of the simplest ways available in calisthenics. Other vertical-push options, such as handstand push-ups, are far more difficult.

Because of this, pike push-ups serve as a middle ground between basic pushing movements like push-ups or dips and advanced skills like assisted or free handstand push-ups.

They’re an excellent way to start working the shoulders in a targeted manner—something that becomes crucial once you aim for an advanced level.

The catch is that you have to perform them with proper form, so let’s look at how to do them.

Step your feet forward in small increments,

 keeping your hands planted while lifting your hips. Walk in only as far as you can while keeping your legs straight. This is your starting pike position.

Bend your arms until your head lightly brushes the floor.

 Keep your neck neutral so that the crown of your head—rather than your forehead or nose—moves toward the ground.

Extend your arms to return to the starting position.

Aim to keep your legs straight. If mobility won’t allow it, a slight knee bend is fine.

Let your elbows track backward as you lower; don’t flare them out to the sides.

Stay on the balls of your feet, not with the whole sole pressed to the ground.

Pike push-up progressions for beginners and advanced athletes

Place your hands on an elevated surface to shorten the distance you have to lower.

Elevate your feet to make the movement more vertical.

Use parallettes or another set of handles to increase range of motion.

If you’d like calisthenics training programs that incorporate this exercise, 

—especially the Handstand program, the Strength-Based Handstand program, and the Intro to Planche program.

Mastering the Pike Push-Up: Proper Form and Key Advantages

Calisthenics Exercises: What They Are and How to Start Step by Step

Calisthenics is a training discipline based on using your own body weight through characteristic and specific exercises like push-ups, pull-ups, dips on parallel bars, squats, and others—as well as more advanced skills like the muscle up, front lever, planche, handstand, and more.

It gained popularity thanks to the spectacular workouts done in outdoor bar parks, but it has the great advantage of also being trainable at home without equipment.

If you want a more in-depth and detailed definition, you can check out 

In this article, I'm going to show you exercise lists, routine examples, and progressions so you can train Calisthenics at your level and with whatever equipment you have.

Calisthenics exercises are based on relative strength in relation to body weight and can be done on the floor, against a wall, on bars, or with any available equipment found in an outdoor park.

The main difference from gym workouts is that in Calisthenics, you progress by using more challenging variations—whether by changing angles or levers, adding explosiveness, increasing range of motion, or learning new skills. In contrast, gym exercises typically progress by simply adding more weight to the machine.

Improved strength and control over your own body weight

Train at home with no equipment or outside in a park

Progressions for complete beginners and elite advanced athletes

Let’s take a look at what Calisthenics exercises to include in your routine if you’re a beginner. Some of them can be done at home, while others require bars:

: Use a bench, chair, couch, low table, or any other surface around thigh height to perform push-ups with your hands elevated. This makes them much easier. If it’s still too hard, you can increase the elevation further or do partial range of motion.

: If you don’t have a surface to do incline push-ups, you can do them with your knees on the floor. If these are still too difficult, start with a partial range of motion.

: One of the most complete leg exercises and great for beginners. If you need help, hold onto a surface and use a partial range of motion.

: Lying on your back with your knees bent, press against the floor to lift your hips until your back and thighs form a straight line.

: Using a low bar, place your body underneath it and, with your feet on the ground, pull yourself up until your chest reaches the bar. If these are too hard, try a higher bar or use a partial range of motion. With a little creativity, you can do these at home with chairs or a table.

: On a bar, jump or use a surface to get to the top position with a supinated grip (palms facing you) and hold that static position for a set time.

These exercises are for people who already have some strength or previous experience. Again, some can be done at home without equipment, while others require bars.

: The classic bodyweight exercise. Make sure your form is correct and you go through the full range of motion. To progress, you can add explosiveness, claps, or extended range.

: A variation of push-ups that focuses more on the vertical plane and adds shoulder work. If you want to see the technique in detail, check out 

: Another classic basic exercise. Use a full range of motion, going down to at least 90º and locking out at the top. To advance, add explosiveness, slow negatives, or extended range.

: One of the most complete leg exercises. Try to stay upright and balanced during execution. To add difficulty, make them explosive with a jump switch.

: Another very complete and intense leg exercise. Again, focus on control and stability. To make it harder, do them explosively and with controlled negatives.

: The queen of pulling exercises in Calisthenics. You can do them with a pronated or supinated grip, or alternate between the two. To make them harder, do them explosively—this will help prepare you for the muscle up.

These exercises are for athletes who have been training for a while and want something more challenging and intense.

: One of the most standout and impressive Calisthenics exercises. Try to do them as cleanly as possible and refine your technique. If you can't do them yet, check out our 

training program for your first Muscle up.

: A lesser-known but very intense pulling exercise. It demands all your horizontal pulling strength while keeping your position controlled using your abs and hip flexors.

: If done with full range of motion and control, these are one of the best exercises for your chest and triceps.

: These require some technical learning but once you master them, they’re an excellent way to train your chest, triceps, and front deltoids. 

: The ultimate vertical pushing exercise in Calisthenics. To do them, you must first master the handstand. You can start with partial range of motion to make it easier.

: A highly complete unilateral leg exercise where you keep the non-working leg bent and lower yourself until your knee touches the floor. The key is to perform it with great control and stability.

: The most iconic unilateral leg exercise in Calisthenics. The key is to keep the non-working leg straight throughout the entire movement. If it's too difficult, try doing them with your heel elevated and holding a weight in front of you to better balance your center of gravity.

To keep it simple and brief, I recommend choosing exercises you like and that suit your level from the list above. Pick between 6 to 8 in total and do 3 sets of each, with a number of reps that feels challenging—not too easy, but not pushing to complete failure either.

Do your routine 2 to 4 times a week with moderate to long rest times between sets, around 1:30 to 3 minutes depending on how hard the routine feels for you.

If you want to create a more complex Calisthenics plan, you can split your training days into push - pull - legs, or upper body - lower body, for example.

If you want a free database of pre-made routines, you can 

. And if you prefer a list of fully structured weekly training programs, 

To make progress with your routine, try gradually increasing the number of sets and reps you can do. Once you master an exercise, replace it with a harder variation.

Another great way to progress and increase intensity is to make your technique stricter with each exercise.

Always track your progress—whether it's in a notebook, an Excel spreadsheet, or using the Calisteniapp.

Lastly, pay close attention to your diet and rest so they match the intensity of your training and the goals you want to achieve.

Frequently Asked Questions About Calisthenics Exercises

Can I do calisthenics exercises without bars?

Yes, many Calisthenics exercises can be done at home without any equipment—just using the floor, a wall, or at most, a chair or medium-height surface. Exercises like push-ups and all their infinite variations, squats, lunges, other leg exercises, core exercises, and so on—all can be done without gear.

You often see results quickly with Calisthenics—especially in terms of strength. You’ll likely notice progress within the first few weeks.

Can you gain muscle mass with Calisthenics?

Muscle growth depends on the stimulus you give your muscles. That stimulus can come from Calisthenics, weight training, or any other form of exercise. If you train your muscles the right way, they’ll grow—no matter the method.

Download our app to access hundreds of routines, guided training programs, smart routines, and much more. 

Discover the best calisthenics exercises for beginners, intermediate, and advanced levels. Train for free at home or outdoors with this complete guide.

Calisthenics: The Ultimate Exercise Guide

Legs and Calisthenics: Yes, You Can Build Muscle Mass (If You Do It Right)

Why so many calisthenics athletes have “chicken legs” and how to avoid it with 5 practical keys

For years, the same myth has been repeated: “You can’t build big legs with calisthenics.” But the reality is different. You 

 build leg muscle training only with your bodyweight—you just need intensity, progression, volume, and smart exercise selection. In this article, I’ll break down the 5 key reasons why so many people fail to make progress… and how you can avoid those mistakes.

1) Almost no one likes leg day… and in calisthenics, there are even more excuses

This already happens at the gym: lots of people skip leg day because it’s tough, doesn’t “show” as much, and is usually covered by pants anyway. In calisthenics, the problem gets worse thanks to the myth that “you can’t train legs properly.” The result?

Some people prioritize planche, front lever, and other tension-based skills and convince themselves that leg training just “gets in the way” (more leg mass = harder skills).

Others just use the myth as an excuse to skip it altogether.

My take? If your goal is aesthetics or health, there’s no excuse—train your legs. Even if you compete in static holds, adding 2 cm to your quads won’t kill your front lever. And if you 

 choose to skip leg day purely for performance reasons, at least be aware that it’s a choice—not a limitation of calisthenics itself.

2) Leg routines that are way too soft compared to upper body days

You’ll see people pushing themselves with pull-ups, muscle-ups, explosive dips, clapping push-ups… and then on leg day they’ll do 3 sets of 15 air squats and some chill lunges. That’s not going to build anything.

A practical rule: your RPE (rate of perceived exertion) and overall fatigue at the end of leg training should be similar to your toughest upper body sessions. If you’re wiped after back and chest day, but feel “fresh” after legs week after week, don’t expect results.

3) Choosing versions of exercises that are way too easy

You don’t need to master perfect pistol squats to train hard. Almost every leg exercise has variations that can massively increase the intensity without turning it into a balance circus:

Bulgarian split squats with a pause at the bottom and an explosive push. Same 15 reps… now it burns.

Deep squat holds with a jump. Controlled eccentric, 2–3 second pause, then max effort on the way up.

Explosive lunges or double lunges combined with squats in the same set.

Step-ups to a high box to increase range of motion and difficulty.

Elevated single-leg glute bridges for hamstrings and glutes (two-legged versions are usually too easy).

Assisted Nordic curls (using bands, partial range of motion, or hand support).

Key point: Use tempo, pauses, isometric holds, explosive movement, or unilateral exercises to push into high-stimulus territory.

4) No progressive overload, no hypertrophy

Another classic mistake: “I’ve been doing 3 sets of 20 squats… for months.” If your legs never get more reps, more sets, less rest, more range, higher technical difficulty, or a harder variation, they won’t grow.

Tempo: add a 2–3 second pause at the bottom or slow eccentrics (3–5 seconds).

Explosiveness: go from regular squats to controlled jump squats.

Unilateral work: bilateral glute bridge → single-leg → elevated single-leg.

5) Not enough weekly volume: one day usually isn’t enough

Legs make up half your body. One light session per week usually won’t cut it. Just like in the gym, where two leg days a week are common, in calisthenics you’ll likely benefit from:

One heavy day and one full-body day where you intentionally hit quads and hamstrings again.

Training legs “just to check the box”: poorly planned sets and volume, low intensity.

Never changing exercises or variables (tempo, pause, range of motion, rest periods).

Ignoring RPE: if you always finish comfortably, you’re not stimulating growth.

Thinking pistol squats are the only way: there are a thousand ways to make it hard without using high-skill exercises.

Believing that static skill performance prevents leg training: unless you’re a top-level competitor optimizing every gram, the impact is minimal—and your health and aesthetics will benefit from leg work.

Are you training legs at least twice a week (or once hard and another tough reminder session)?

Is your leg-day RPE similar to your most intense upper body days?

Do you include high-effort variations (pauses, slow eccentrics, explosiveness, unilateral moves)?

Are you progressively overloading every 2–4 weeks?

Do you leave leg sessions feeling like you 

long list of well-structured leg routines

. If you keep progressing and eventually reach the advanced ones, I guarantee you’ll build big, strong, and powerful legs.

 build bigger legs with calisthenics. What most people lack isn’t equipment—it’s mindset, method, and discipline. You need upper-body-level intensity, planned progression, smart exercise choices, and enough weekly volume. Fix these five issues, forget the myth, and start building strong, functional, muscular legs… without ever touching a barbell.

How to Get Bigger Legs with Calisthenics: 5 Things You Need to Do Right

Calisthenics Warm-Up: Joint-by-Joint Guide

One of the most common questions among people who train calisthenics is how to warm up properly—how to make it as effective as possible so you can perform at your best while preventing injuries.

In this article we’ll cover how to build the most efficient warm-up for both full-body sessions and for specific joints that often cause trouble, such as the shoulders, elbows, wrists, and knees.

Mobilize the joints you’re about to train.

 Start with gentle joint circles to give each joint a full range of motion.

Use short or dynamic stretches and light, low-demand drills

 that target movements known to cause issues (we’ll see examples below).

Finish with easy versions of the exercises you’ll perform in your workout,

 keeping the reps low. This bridges the gap between warm-up and training.

 If your routine requires extra mobility for a skill—think muscle-up variations, back lever, or Hefesto—add movements that prepare that specific range.

 – two sets of about 10 seconds per joint and per direction, focusing on wrists, elbows, shoulders, neck, hips, knees, and ankles.

 – two sets of roughly 8 seconds each for: shoulder flexion, shoulder extension, scapular protraction; chest and lat flexibility; wrist extension; posterior chain; leg opening (hip abduction); and ankle dorsiflexion.

 – adapt to your level. For instance:  Two sets of five reps for each exercise are enough.

Australian pull-ups for the pulling pattern

You can see the routine in detail and follow it: 

https://calisteniapp.com/customRoutines/1zKPNwFrSnYVOA9JiqHXPWoPSmT2/UR-2631ea3e-e37d-4d15-8eeb-a040d0a041b9

This routine is designed for anyone who needs extra care for the elbows. It combines movements for the elbow itself and for the neighboring joints—wrists and shoulders—because elbow issues often stem from the muscles that also cross those joints. Expect mobility and activation for the forearms, biceps, and shoulders as well.

You can see the routine in detail and follow it here: 

https://calisteniapp.com/customRoutines/1zKPNwFrSnYVOA9JiqHXPWoPSmT2/UR-b222d36f-fbcf-4e55-b97e-a64ab78a3183

Shoulders are one of the most problematic joints, so this targeted warm-up helps you ward off pain, injury, or discomfort while getting the most out of your shoulders.

Joint circles in every direction, plus scapular protraction and retraction.

 in different shoulder positions, plus an active-mobility or dynamic stretch for maximum activation.

https://calisteniapp.com/customRoutines/1zKPNwFrSnYVOA9JiqHXPWoPSmT2/UR-d997184c-5364-4635-9639-a8d5d08ca687

Wrists are especially vulnerable—particularly for beginners—and fundamental calisthenics moves like push-ups can overload them if they aren’t prepared. This routine starts with wrist and elbow circles and flexion-extension, continues with short stretches, and finishes with simple pressing drills on the wrists to strengthen the involved muscles.

https://calisteniapp.com/customRoutines/1zKPNwFrSnYVOA9JiqHXPWoPSmT2/UR-da9540bb-0c95-4d68-9ac8-1941e4a977df

If you struggle with knee issues, try this warm-up. Begin with knee circles and flexion-extension (as well as movements for adjacent joints), continue with short stretches for the surrounding muscle groups, and wrap up with low-rep or isometric drills to activate and strengthen the knees.

https://calisteniapp.com/customRoutines/1zKPNwFrSnYVOA9JiqHXPWoPSmT2/UR-813cd48a-7323-4427-a97d-cba38439c272

I hope this helps you train at peak performance with as little discomfort as possible.

Mastering the Pike Push-Up: Proper Form and Key Advantages

Uses and benefits of pike push-ups

How to do pike push-ups

Pike push-up progressions for beginners and advanced athletes

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The Best Calisthenics Warm-Up for Shoulders, Wrists, Elbows, and Knees

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