Bodyweight Progressions

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.

A wide push-up is performed with hands placed wider than shoulder-width apart. It increases the emphasis on the chest (pectoralis major) and reduces tricep involvement. Elbows should flare to about 45–60 degrees.

An archer push-up is performed with hands wide apart, shifting the body toward one hand while the other arm extends straight. It places most of the load on one arm, serving as a progression toward the one-arm push-up.

A pseudo planche push-up is performed with hands placed by the hips (fingers pointing forward or sideways) and leaning forward. It heavily targets the anterior deltoids and upper chest and builds strength toward the planche.

Progression: standard push-up → diamond push-up → archer push-up → one-arm push-up with legs wide → one-arm push-up with feet together. The key is gradually reducing assistance from the non-working arm while maintaining proper form.

A pike push-up is performed in an inverted V position with hips high, pressing the body diagonally upward. It targets the shoulders (deltoids) and serves as a progression toward the handstand push-up.

An elevated pike push-up places the feet on a raised surface (bench, box) in the pike position, increasing the load on the shoulders. The higher the feet, the more vertical the pressing angle, making it closer to a handstand push-up.

The dead hang is hanging from a pull-up bar with arms fully extended. It builds grip strength, decompresses the spine, improves shoulder mobility, and is the foundation for all pulling movements. Aim for 30–60 second holds.