The Bodyweight "Big 5" | Upper Body Movements

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This video shares my "big 5" bodyweight strength and skill moves to have your training covered. Developing skills such as the planche, front lever, handstand push up and one arm chin up take time and consistency. Much of that consistency is also required to be focused around the big compound movements that keep the strength building. Don't worry about missing out on the Instagram drills, just get strong!
TIMESTAMPS:
0:00 Intro
1:12 The Big 5
2:15 Groups & Progressions
3:05 Priority Of Goals
4:25 The Odd One Out
5:17 Don't Do It All
6:09 Fewer Goals, More Fun
6:50 Variability Done Correctly
7:52 Transferable Strength
8:42 Outro
MUSIC BY:
www.epidemicsound.com/
See you in the next video!

[@BodyweightWarrior]

Keep it simple! I cannot reiterate how much I wish I had spent the early years of training just getting stupidly strong with the basics but all I can do is learn from those mistakes. Let me know your thoughts! :)

[@angelpeep4888]

You're a legend

[@toniriediger7961]

What are your personal bests at weighted pull ups / chin ups? Impressive front lever at your hight!!

[@dadoshka9919]

I prefer if u do your planche with no piked hips or other progression

[@sam-in7ll]

This video is really useful! I have been doing calesthenics for a couple of years and have drifted to and from various exercises without a real end point. I was structuring my exercises around muscles groups I.e. stronger/ bigger chest more push ups and dips or back pull ups and rows. I feel I have been able to do some minimal amounts of basic exercises but never been able to tap into the cool skills which is why I got into calesthenics in the first place. This was really interesting to hear and will help me structure my workouts better so I can start progressing to the ever elusive skills. Thanks a lot, and canny wait for the lower body and flexible top 5s! Peace.✌🏾 Sam 💪🏾🤙🏾

[@leejohnson197733]

What if you can only do dips the other moves are quite advanced already

[@SaturnoMovement]

Everyone needs to watch this. Time to remove the flush! “Simplicity is the key to brilliance” Great job as usual my man. Looking forward the follow up vids 🙌🏽 -Gabo

[@BodyweightWarrior]

You know it man

[@OUCGN]

Hey, my man good to see you here🧘

[@EricRubinPK]

So good and wise! I really appreciate how you are focusing on the “80/20” movements. And I appreciate that you don’t pretend they are “100/0” movements.

[@PaulTwyman]

Yes! Love to keep it as simple as possible, least amount of movements. Combining things where possible and removing the fluff. I like to hit the Muscle Up and the Skin the Cat, two big movements that cover Bent Arm and the Straight Arm Strength

[@leitecumcarne]

I`ve watched a lot of videos in a lot of cali chanels, but never saw it put together like this, made me realize i`m on the right path, awesome video as always!

[@RaulBrv]

Your body in that thumbnail looks freaking incredible. Like an action figure come to life.

[@robertmartin8762]

Thanks lad. Good stuff as always. Stay healthy, live well, remain strong, stay real

[@kleopatrabasiou7115]

Incredible video, Tom. Keep up the great content.

[@Actuallytrent]

Love the new production value. Been a big fan since early pandemic. Improved my quality of life massively. Now I just need to focus on a few previous injury areas that I am noticing holding my full range of motion back.

[@YehonatanAvidan]

Love the idea of the series, waiting for more!

[@tarangnath3492]

This is absolute GOLD !

[@MarincaGheorghe]

Back lever is the one that puts also your shoulder in extension. Recommend also to keep your strength balanced.

[@Depepeon]

Strong content! Recently have had less time to train, decided to work up to 20 pull-ups / 20 chin-ups and 2x30 push-ups or less reps and harder variations every other day as a base for moving into intermediate callisthenics for a time. Did this for about 4 weeks and tried out human flag for fun and could hold it in straddle with no specific training, really nice surprise

[@chiflerrings6597]

I made more progress in the last 2 months working only on these exercises than in 2 years of calisthenics varying the exercises in each session. and not to be forgotten. Recovery is the key.

[@madeline569]

What workout schedule have you been using the last couple months?

[@chiflerrings6597]

@@madeline569 full body 1-2 times: OAC Progression - PPPu Progression- Handstand PU Progression - row Progression - Pistol Squats Progression

[@leejohnson197733]

Really? I've been doing pull ups, push ups and dips but seem to be just getting no where apart from getting the same reps

[@andrewd1795]

hey Tom I stumbled upon your channel looking for some stretching routines. I've been following them for a week now trying to complete a session in the morning and at night. These are great videos I appreciate them a lot. I can already see changes in my flexibility. I've been searching for good stretching routines for quite some time. No need to look any further. Keep it up! Im looking forward to the calisthenics workouts too

[@zackjames1024]

Love it bro and Philip Chub is the man!

[@Kookbandit]

Looking forward to this series! Let's go, one arm pull ups!

[@neevshriker9458]

Loved it! Waiting for the lower body big 3!

[@BrentKasmer]

Great video! 💪💪💪

[@cliveroberts8760]

Great video!

[@LeandroBordakevich]

Thanks for everything, Tom 🧡🧡

[@e.a.2359]

Good point Tom working toward the handstand pushup and heavy chinup first makes sense.

[@mynameisalex_]

Dips, especially ring dips, are a great progression towards the iron cross too!

[@maccichy]

Helpfull. Tried gymnastic bodies routine several times and always hit the Wall of totally drained some part of muscle- especially forearms. So i stalled hard and this few times i changed Focus on something obtainable. Your advise snapped me out of purist harmful thinking- harmful because i couldnt go on with my goals

[@reverplusgrand]

Fantastic Video, I'm inspired to get to the Big 4

[@John.McIntyre]

fewer goals, more fun - thats a highly underatted recomendation!

[@jofitness9373]

0:18 Tom: I'm really getting down to the things that are gonna give you the most gains. Guy in the background:

[@WearthH]

Would love a Lower body video like this!

[@mrnaizguy]

Super hyped for this series and I agree completely. If you go to the extreme end you got people like Mathew Zlat who almost only does weighted dips and pulls for the upper body. Dude got a better physique than 99% and got 1RM world records in both movements.

[@joshuabush2569]

I actually reached out to Phill about having some FOMO from ditching dips for pike / handstand push-ups over a year ago. I now much prefer the later.. especially gaining dipping strength without working on them directly.

[@faysalalqassab1331]

Thank you so much

[@jesses638]

I like to have a nice mix of body weight for the strength and weight training for the aesthetic. As well as mobility to keep my joints healthy and flexability to make some movements easier… or prettier 😂.

[@DrAndyStrong]

I've been doing a lot of powerlifting-style training the past couple years, so the big 3/big 5 really makes sense to me. Looking forward to your lower-body exercises video!

[@maxluburic8167]

good stuff

[@--rajsingh9355]

Samethings dominik sky said all these 5 involve most muscle mass and required most force production all info sequence are very logical and smart

[@calisthenicsindia8498]

Nice one .

[@TreforTreforgan]

Go on Tom. GO ON TOM!!!

[@joaomiguelrighettosetti5580]

that is very similar to thr prio system , wich is a great book btw, wich structures a trainig program tha focus on training on HSPU,OAC,OAPU, front lever row and planche push up

[@hawaiianprestigecars8493]

jesus. one arm pull up. one of the hardest things out there

[@Janisurai]

Mindful mover has changed my whole approach to training! What are your thoughts on his once a week style training?

[@The_Aging_Warrior]

Yeah, I'm starting to really agree with this idea. I've spent many years making minimal progress and injuring myself a lot. I think one of my big problems has been that I've always trained too many things. I always want to jump in and work on whatever new thing catches my interest.

[@timeatak5248]

For sure. We all fall for that. Me included. Especially when we push weights around. I’ve got to reduce my training regimen down as well.

[@emiki6]

This is one of the reasons I stopped following cali channels. As a beginner, they just made me program hop all the time...

[@rogerleo4654]

Simplicity doesn't equal mediocrity. It's okay to take a step back and simply focus on what it actually matters, there's a reason why it's called 'fundamental'

[@hannesbamelis]

I would add a shrugging movement to these big 5, this way you've got a horizontal pull and push and 2 vertical pulls and pushes. I know that it is somewhat activated in the HSPU, but some more shrug-specific exercises won't hurt. Especially in the context of carrying stuff.

[@ArchivAdorai]

What about back lever

[@literathos3171]

Yes

[@iwannaplanche1621]

Watching this video today I was really able to connect with your work and your way of approaching fitness. Some things really clicked and made me happy to notice them. I just understood all the things I like about your channel and about you. Just to mention a few I definitally appreciate that you keep thing nuanced, you like to order things into a structure. So you use a systematic approach. In the way you carry your channel it's clear that you keep it modest and focused on the actual fitness. Also I feel from you that you enjoy having a plan, a framework of your own making, wchich you are then using in order to see results, and calisthenics is a nice grindy environment to test things out. I'm sort of doing this thing where I'm writing something irrelevant and using the fact that I can because it's the internet. I hope it has some reassuring value, although I'm not too certain of it.

[@Strengthside]

But what about l-sits and elbow levers? 😜great video Tom. Look forward to seeing the lower as well!

[@luisz2k]

Lsits are mainly for core not upper body, elbow lever has more focus on balance than upper body strength and is more of a cool accessory exercise imo

[@mazeofego]

@@luisz2k I think he was being sarcastic.and referring to those as fluff... Well the emoji leads me to believe so

[@luisz2k]

@@mazeofego no reason to be sarcastic about l-sits though? it's a genuinely good exercise and certainly not fluff

[@GRAFFITH]

Why dont u get verified

[@shashankvats753]

​@@GRAFFITH he is now

[@ST3FF3]

Could you do a video on progressing weighted chin ups?

[@benkardash3519]

1. Weighted dips do carry over to planch and handstands, take as an example all of the elite natrual dippers, and you will see they are all pretty much can hspu and planche, or very close to the planche push ups. 2. You didnt include a horizontal pull, i would porsenally switch the front lever to front lever pulls or weighted inverted row 3. To much push compared to pull, 3 push exercises and only 2 pulling exercises So my perfect list will be as follows: 1. Weighted pull ups 2. HSPU 3. Weighted inverted rows 4. Planche 5.Front lever 6. Weighted dips

[@emiki6]

Dips doesn't cause hspu or plance (tho I agree, they help). The elite dippers are elite, because they are the strongest overall, for them learning a hspu or plance is not that big of a deal.

[@magikarp1666]

I would remove the dips as it doesn't suit my body well. I'd just add another pulling movement or mobility

[@mackenziharrison7732]

Do you have pseudo handstand pushup progression tips. Mostly getting over the “hump” when the hips prevent the final part of the movement.

[@andersjensen7348]

Awesome content as always. When you say cut the fluff, would that mean that instead of doing 4x6 pull ups with weight and bicep curls, i should just do another set or two of pull ups, to train that specific movement? Cheers Anders

[@liambarden9984]

This is cool for me because i have been following this before even seeing the video, i can now do 2 hspus and very close to oap. Unfortunately front lever and planche feels entirely impossible still (even effectively training easy progressions)

[@tismoineau2646]

Nice

[@waleska1233]

Would love a workout follow along on how to progress through each move... here or an Instagram slide

[@Chantellle_M]

Did you say you had a training app that we can follow along with for calisthenics training.. I'm a beginner to calisthenics but have a lot of training and physical fitness ability basically always been an active personal but my goal by the end of the year is to master 3 max calisthenics poses or even exercises (if that's possible) eg: pull up.... L sit? Could you help? What would you advise?

[@joaopedromoreira595]

you should start jiu jitsu, if you're in London go to roger Gracie's gym

[@Beats-By-Anthony]

Call it the *Base-six* by adding (weighted) inverted rows to ingage that shoulderblade retraction for even more Front Lever and Pull Up progression! 👍🏻🔥

[@BodyweightWarrior]

😂 amazing. I felt like I couldn’t added press handstand here but it’s covered with planche

[@Beats-By-Anthony]

@@BodyweightWarrior 👍🏻

[@jakeblundell9378]

What kind of split would you do if you were focusing on OAC and HSPU and Nordic curl?

[@chansesarmstrong4092]

Nice video but I disagree about the dip. I find a strong weighted dip full lockout helped me a tonne with planche. As well as weighted hspu, the lockout conditions the tendons enough to indirectly help planche.

[@caliyogatips9665]

Shouldnt the starting point for front lever or one arm chinup be like 70 to 80% additional weight?

[@davidhelman3045]

Although pike pushups primarily work shoulder/triceps, and dips work triceps and lower chest, you aren't really hitting the good ole' middle chest which you can do with plain pushups/weighted pushups/archer pushups/one arm pushups, I think those are an important element you are missing here. Also straight arm strength from planche training is not the same as bent arm from pushups, so my big 5 would be weighted pushups, weighted pullups, handstand pushups, front lever, planche, yes missing out on dips is bad, but I would just do dips as a supplementary exercise to the pushup variations as with all the other big 5 training I think you will get dips more or less for 'free' doing them on the side of weighted pushup varations.

[@user-qd4kt7ze3o]

Well damn, turns out, out of my 6 main exercises I include in my workouts, 5 of them are the "Big 5" lol. The last exercise, for those wondering, is false grip training together with ring muscle ups.

[@szymondudzinski6661]

How do you structure a workout with all 5 of these? Would that even make sense?

[@jankroka5351]

why dip and not pushup? Just asking, i do rather dips than pushups but i was thinking if im missing something by skipping pushups

[@vvvvvvvvv1939]

Curious why one arm chin ups vs one arm pull ups

[@andreagiovannibusato]

Hi Tom. How could I slightly switch from weight training to bodyweight, counting I'm not exactly young (32) anymore? I just watch this video thinking to incorporate the basic movements of the ones you illustrated up here on my daily workout (push, pull, legs) but still not sure if it would be the right way

[@joshuatapia8488]

Yes, that's THE way , but I would switch directly to calisthenics. At the end, calisthenics trein movement and muscle grows as result. Trein in those movements

[@elicohen8156]

What about legs?

[@OhDevBeard]

I just started BBR, but I’m contemplating running your big 5s instead

[@mr.potatohead6138]

I'd prioritize dips over planche, or maybe alternate push up variations with dips. I know push ups are a progression to planche, but planche will be unattainable to 95% of people. Looking forward to the leg version video.

[@outer4560]

I think this only applies assuming that 95% just wont stick to the plan and keep working out consistently. Maybe the inclusion of the planche would be a motivational factor for many

[@vegannegan9652]

If you're tall a planche is almost impossible

[@gian0giorg]

I heard somewhere that it is only the middle delts that can't be trained efficient with "big" compound movements. If that's true, we should have at least one type of lateral raises in our program, right?

[@BodyweightWarrior]

Ultimately it will be active during these to some degree. Not sure on the data whether that would be a long term issue. I like handstands. They hit the medial delt pretty well.

[@supremegodmasterofomegacha3019]

Master the big 5: all advanced level exercises and then there are dips🤣

[@tbfte]

😭😭😭😭

[@movementexpert4943]

Great video!! Everytime i try handstand push ups my elbow "clicks" when i get on 90°.... It doesn't hurt but I am afraid that wears out my elbow tendon...any ideas?

[@thorsten5198]

have you tried different angles of hand placement?

[@tobiaswijngaarden6261]

Some time ago I had something similar when doing push-ups, the clicks disappeared when I started working more on my wrist strength and mobility

[@movementexpert4943]

@@tobiaswijngaarden6261 thank you brother!!

[@ToniGado]

♥️

[@Abrexfroman]

It looks like you have made some good progress on oahs. Plan to update on progression?

[@BodyweightWarrior]

Good and bad 😂 can definitely share it

[@Amo_1997]

Are there any books you have read on programming/periodization that can be applied to calisthenics that are worth a read, Tom?

[@pcassio23]

Overcoming Gravity for sure

[@Amo_1997]

@@pcassio23 I have read that and learnt a lot from that book. Seems like it's the only quality bodyweight training book resource out there.

[@skitjaz]

TFW you can do all of these :P

[@mrnaizguy]

Why OAC instead of OAP? OAC got a much higher injury risk than OAP. Also if you learn OAP you get OAC for free. The other way around it's not the case. Also for complete physique development I'd either keep the dip in the whole time or add some other chest focused exercise. HSPU and PL are great but they do close to nothing for the chest. You don't wanna be that dude with big shoulders and triceps but a 12 year old schoolboy chest.

[@BrainFuck10]

I always do Hindu Pushups along with regular pike pushups, in fact Hindu Pushups should be done everyday for overall mobility

[@advaita.athlete]

Brother Tom, what's your weight looking like these days?

[@soumalyadas1123]

dive bomber go!!

[@iFeroche]

😍😍😍😍😍😍

[@adritrace88]

I think not adding horizontal pushing is irresponsible by your part cause it'll lead to imbalances on pec strength and development. Edit: Ups actually I wasn't counting planche training.

[@blahbleh5671]

What about the nordic curl?

[@luisz2k]

That’s a lower body exercise

[@blahbleh5671]

@@luisz2k oh shit

[@The_Fit_ness_monster]

Muscle up didn’t make the list? I’d say that’s definitely a big 5 move. It’s the deadlift of upper body.

[@BodyweightWarrior]

It’s a freebie when you get a strong chin up