Strengthen Up And Gain Muscle With These Cool Calisthenics Moves

Gorilla Calisthenics-Calisthenics Moves-Two Women In An Inverted Push-up Position

Look Great And Cool With Calisthenics Moves

Learning the different Calisthenics moves takes consistency, hard work, and sweat. However, if you put your mind to it and follow the steps, there is no doubt that you can indeed achieve the levels of strength like the athletes and gymnasts. Hence, the more you train with bodyweight exercises, the more motivated you to train harder and accomplish more advanced movements. Calisthenics is fun, too. While it may take longer to increase muscle, you can get strong reasonably fast. Mastering Calisthenics is often a long process, but it can be gratifying if you focus.

The exciting part about it is that you can be so creative. In Calisthenics, there is more to come and more to learn. Hence it would not be accessible in the beginning. You can begin with the basic calisthenics exercises to develop strength and try more challenging workouts. These exercises seem unbelievable, yet it is undoubtedly achievable as long as you are determined to achieve your goal. Remember, there are no effects without effort.

10 Cool Calisthenics Moves To Learn

1. Wall-assisted handstand

Wall handstand is a fun and effective way to enhance your core and upper body strength. Also, by keeping your form correct, you are improving your balance. And having a good balance is an excellent way of showing how much control you have over your body.


  1. As you walk up the wall, lean the soles of your feet against the wall.
  2. Continue to walk up the wall until your legs are straight and your hands are directly underneath your shoulders.
  3. Your shoulders should be over your wrist in the handstand position, and your hips should be over your shoulders. And you should fully extend your legs.
Gorilla Calisthenics-Calisthenics Moves-A Woman Performing A Wall Assisted Handstand

2. Single-arm handstand push-up

If you want to excel in the field of Calisthenics, single-arm handstand push-up is indeed one of the most challenging exercises. It is one of the moves that many people consider impossible. Also, it takes a lot of time and training. It undoubtedly requires your total concentration, lots of effort, hard work, and time.


  1. You kick up into a handstand with your feet resting on the wall.
  2. Take away one arm and lower down until your head touches the floor. 
  3. Then push back up.

3. Ninety-degree push-up

90-degree push-up is a total body exercise that primarily targets your chest, glutes, lower back, shoulders, and triceps. In this exercise, your feet are elevated so that you can easily create a 90-degree angle between your lower and upper body. It is also perfect if you love extreme Calisthenics.


  1. You need to look for a stable surface with a wider space and perform a handstand.
  2. From the handstand position, slowly lower your legs down into the Planche position.
  3. Complete a planche push-up, then raise your legs back over your head to return to the headstand.

4. Single arm lever

The single-arm lever is all about gripping a bar with one hand and lifting your body in a coordinated movement. Your legs need to be parallel while implementing this move. It takes a lot of patience and practice to learn to balance in this position.


  1. The placement of your elbow for this exercise should be right by your hip. You need to lean your body a little bit toward your balancing hand in to prevent tipping over in the opposite direction. You can also experiment with wrapping your fingers around the side or flat-palming it.
  2. After placing your elbow in place, you tighten your abs and lift your legs. It is best to start with your legs wide, and your knees bent to get the right balance.
  3. Once both legs are in the air, you can now begin to play with taking weight away from your assisting arm. 

5. Handstand with two fingers

Performing a handstand on two fingers will undoubtedly blow you away. Indeed, few people can even think of attempting this exercise. Thus, it is one of the most challenging Calisthenics exercise lists.


  1. Place your hands with your fingertips about one hand width about 4 inches away from the wall. 
  2. You kick to a handstand with your back facing the wall and your heels resting on the wall. 
  3. Get tall and tight by pushing through your shoulders and squeezing your legs together.
Gorilla Calisthenics-Calisthenics Moves-A Woman In An Inverted Push-up

6. Planche push-ups

You can bring your workout to the next level by practicing planche push-ups in coexistence with other advanced calisthenics workouts like handstand push-ups, pull-ups, and bench presses. It is another transition of the full planche. You need lots of strength in your shoulders to make this move. Hence, adding the push-up adds a complex aspect to it.


  1. Lie on your belly with arms extended alongside your body with palms facing down, and your hands by your hips.
  2. Rotate your wrists while turning your fingers to the side and pressing them into your hands to lift your body into a push-up position.
  3. Yield your weight forward into your shoulders and chest, while squeezing your legs together. Engage your core to lift both feet and legs off the floor. 
  4. And as you bend your elbows, you need to lower your chest to the ground. Continue to keep your lower body elevated.

7. Classic Human flag

The human Flag exercise is yet another difficult move that targets your upper body. Yet the challenge of the pose is also what makes it satisfying. You need to try hard to get the concept of this movie. Hence, completing a human flag is attainable with strength training and practice.


  1. Begin with a vertical flag position while lowering yourself into a full human flag position and gradually transitioning to control and ease yourself into the full hold.
  2. You need to press into the pole as hard as possible with your bottom arm while squeezing and pulling from your top arm. 
  3. Focus on keeping your entire body tense.

8. Single Finger Pull-Up

One finger pull-up is a calisthenics move that mainly targets the lats, biceps, middle back, and shoulders. You need strength and skill to perform this workout.


  1. You need to face toward a pull-up bar while grabbing it with one finger, having your palm facing away from you.
  2. Pull yourself up towards the bar with one finger grip. And complete the motion as you would with a standard pull-up.
  3. In a controlled manner, lower yourself back down to the starting position.

9. Rope Climb

Calisthenics, martial arts, and alternative exercises target the lats, biceps, forearms, middle back, shoulders, and traps. To perform this move, you need strength in your arms and hands. 


  1. To start, grab onto the rope with your right hand at eye level with your left hand just above head height. 
  2. Begin the exercise by slightly jumping up off the ground, while pulling yourself up off the ground.
  3. Alternate hand positions so your right hand is now above your left hand. Do the repetitions until you reach the top of the rope.
  4. Slowly reverse your movements back down the rope, do not allow yourself to just fall back down, in order to not cause rope burn.
Gorilla Calisthenics-Calisthenics Moves-An Athelete With The Calisthenics Rings

10. Iron cross

The iron cross is a total body exercise and a free weight that targets your shoulders, chest, traps, quads, lower back, glutes, and hamstrings. It is one of the most challenging Calisthenics exercises since it requires immense strength.


  1. You lie on your back with arms out to your sides while swinging your right leg across your torso up to the left hand. 
  2. Ensure to keep your shoulders flat against the ground. Yet you can also rotate your hips and torso as you swing your leg toward your hand.
  3. Do the repetitions with the same movement for the left leg.

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