Test yourself under real exam conditions: 50 timed questions, 60 on the clock, pass mark 70%%. Instant score with a full review of everything you got wrong. Free — no account needed.
Exam details
Calisthenics is a form of bodyweight training that uses exercises like push-ups, pull-ups, squats, and dips to build strength, flexibility, and body control without external weights or equipment.
A progression is a series of increasingly difficult exercise variations that systematically build strength toward an advanced movement. Example: wall push-up → incline push-up → standard push-up → diamond push-up → one-arm push-up.
The standard push-up is performed with hands shoulder-width apart, body in a straight line from head to heels. Primary muscles: pectoralis major, anterior deltoid, triceps. Secondary: core, serratus anterior.
An incline push-up is performed with hands elevated on a bench, wall, or bar, reducing the load on the upper body. It is the primary beginner regression for those who cannot do standard push-ups. The higher the hands, the easier the movement.
A diamond push-up is performed with hands close together forming a diamond shape under the chest. It places greater emphasis on the triceps and inner chest compared to standard push-ups. It is a key progression toward one-arm push-ups.