The 10 Most Important Calisthenics Exercises

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Today on FitnessFAQs we are covering 10 important calisthenics exercises for beginners. This tutorial will be helpful for people working out at home or the park.
The movements covered today include:
Handstand
Muscle-Up
Planche
Front Lever
Pike Push-Up
Bodyweight Row
Dip
Chin-Up
Hanging Leg Raise
Push-Ups
Most exercises require no equipment 💪

[@FitnessFAQs]

💪 Get Your FREE Calisthenics Workout: fitnessfaqs.com/homehero/

[@buildyourknowledge2651]

Any exercises for height increase 2 inch my age 26 now sir

[@onlinepig1746]

Bro it’s not free fu#king liar

[@activatekruger446]

“If you’ve got a floor, you’ve got a gym.”

[@wwss3330]

That legit motivated the sh*# outta me

[@e.e.8589]

True. But a pullup bar doesnt hurt

[@ryukpato9811]

@@e.e.8589 Hurts my money I wish I had

[@e.e.8589]

@@ryukpato9811 what about a metalpipe or a wooden stick? Thats not expensive. And trees are free outside and they got branches.

[@chrisstanley9477]

@@e.e.8589 football goalposts can be used if you can reach the top of them 😂

[@lucameleleo5197]

I wish I had a park like this in my town...

[@o_oo_o1812]

mom that weird guy is on the slide again with his shirt off! don't look at him sweetie

[@MooN-wl7tq]

Same

[@nikitaw1982]

It's a conspiracy!! These should be everywhere. Plus in the sun should fry the covid off any surfaces. And to be honest who at a calisthenics gym is susceptible to covid??

[@renatoguidi1816]

I wish I had one in my country

[@SLOmotaro]

@@renatoguidi1816 where are you from?

[@chest2904]

Exercise Overview: 0:16 Handstand 1:05 Muscle - Up 2:03 Planche 2:45 Front Lever 3:57 Pike Push - Up 4:28 Bodyweight Row 5:05 Dip 5:40 Chin - Up 6:26 Leg Raise 7:06 Push - Up Go get some💪 & Have a nice day everyone 😊

[@IronHorse_464]

Thanq YU 😉

[@simond5425]

🐐

[@pratikanand8971]

Thanks mate :) I hope for your best too

[@vumazwesiziba4103]

funny no squats to pistol squat

[@e.e.8589]

@@vumazwesiziba4103 you are right.

[@mowgaz3439]

his body is the pure definition of a muscle temple, he has such perfect control and mobility thats just amazing

[@goodyeoman4534]

I'm in my thirties and have redesigned my whole training after becoming inspired by this channel. I do most of the exercises featured in the video, and am progressing nicely - if somewhat slowly. Thanks, Daniel. And regards to everyone, from England.

[@tomleigh2114]

If only our outdoor gyms weren't all fenced off right now :( At least, all the well-known ones in London are. I'm making do with my rings at home but it's still very limiting.

[@goodyeoman4534]

@@tomleigh2114 Fending off outdoor gyms is ridiculous, mate. Can you sneak onto them at night or something? Luckily for me, I have a pull up and dip station at home etc.

[@tomleigh2114]

@@goodyeoman4534 I do have a decent pull up bar as well, but the door frame is narrow (so wide-grip is impossible) and low (and I'm 6'2"). There's just certain things that are quite hard to do without a proper wide, high bar .I agree that it's ridiculous, it would make more sense to have hand sanitiser stations at the outdoor gyms. Shit, I've even bought my own sanitiser to the park so that people can use my rings safely if they want to. Meanwhile every bloody playground is open, literally hundreds of kids from different schools rubbing their hands over every piece of equipment, parents making zero effort to teach them distancing. Of course it's not the kids' fault at all, but the double standard pisses me off. As for night... cold as hell at the moment mate! And it'd be pitch black in my local parks. In Hackney they even went as far as to remove the vertical bar of every pull up/ dip station, so there's just empty columns standing around.

[@azizanwazir759]

@@tomleigh2114 If you've got space for it, you could try getting a Gravity Fitness pull up rack. I'm in London too and there's really no place to train outdoors safely right now, but for the price (around £100 last I checked) it's great if you've got room for it or an outdoor space (if you're willing to lug around a 20kg collapsible bar). And ridiculous about Hackney removing the bars! One of the more outrageous and unnecessary things I've heard of

[@chrisstanley9477]

@@tomleigh2114 outdoor gyms fenced off? Im in liverpool. The local park pull up bar dip and push up bar, L sit bars stations etc arent closed. London is a joke that sounds heavy. Wonder why they closed yours?

[@sasorijavec5606]

I am 50 years old. I train with Clubs + mace twice a week and twice a week with my own weight for the whole body. All your programs are incredible and I will dedicated two days to calisthenics and stretch the week into ten days, because I believe there is still time to change my life. Thank you for all the effort you put in and the detailed instructions.. Thanks for everythink..! Greetings from Slovenia

[@tahiel]

Maybe a pt 2 with most important LEGS exercises, that would be great :)

[@kickmonlee3390]

calisthenics is mostly upper body work, for my legs I do free running and tricking. Kicks, flips and running get those legs in super good shape for handling intense leg impact. I love me some pistol squats but that's probably one of the only pure leg exercise I do periodically.

[@chrisstanley9477]

Just do calesthenics for your upper body and weights for the lower 😉

[@victorcabanillasgarcia9168]

We dont do that here kiddo

[@o3122096247]

Try Shrimp Squats and Pistol Squats Progression

[@jferrante831]

But then we would have to take our vans off and wear athletic shoes.

[@tmac2368]

One of the most informative calisthenics videos i've seen so far. You can pretty much build your routine with this video alone. Keep it up !!!

[@FitwithWS]

Great Video as always Daniel🔥 Watching your Videos for years, keep up the good work💯

[@muqsith_001]

Dips, pull ups, handstand, front lever pistol squats

[@nauristisanchins9306]

*sissy squats* > pistols

[@yussefcheaitou]

@@nauristisanchins9306 so no hamstring work or what

[@nauristisanchins9306]

@@yussefcheaitou insert any ham exercise of your choice. Pistol squat does weird things w your low back. Check how it rounds etc

[@JDRuleZZ1]

I see it and think about the weather... Nice that u have such nice playgrounds there. In Germany we have 15cm snow :) snow and lockdown its hard to find Options for dips or chin/pull ups

[@wertirwertir4235]

@@JDRuleZZ1 the dip part is literally the worst excuse my guy, you have 2 chairs? you got a dipstation, i agree with the pullup part, its harder to find, but you can do it on your doorframe, a treebranch or just do rowing on 2 chairs again

[@giuliopenna1937]

Daniel thanks so much for your love, content and hard work that you have been committed for the past 12 years. I was so thankful that i ve managed to see you through youtube. Keep it up Daniel

[@kushwood]

Such a key video. Thanks FitnessFAQs. Great vibes.

[@JD-ge9hj]

I'm currently learning the front lever. Appreciate the video.

[@AP-zo1ww]

Damn, your camera person is freaking awesome. That place looks like a fantasy world haha. Really cool!

[@NorfolkNorseman]

My brother I have to tell you that you are such an inspiration. You a a true gift in this experience in existence. Ekaa nu ikwa = you are seen in divine gratitude 🙏💚

[@happysong01]

simple and essential video. thank you always 💪

[@skrmnghrd4520]

Did my first banded muscle up last Saturday. My shoulders are so sore rn. I have to let them recover, it makes me happy. I should be able to atleast do one unassisted before my birthday. I figured the best gift I can give to my body is control over itself :') helps with my mental health too. (pullups the responsibilities away)

[@bakuryu4952]

Great as always! One thing I recognize after 1 year of practicing Calis is that fundamental movements such as protraction, depression, P.P.T, A.P.T.. are the keys to master advanced skills

[@nikitaw1982]

What's ppt and apt?

[@bakuryu4952]

@@nikitaw1982 It's here kzbin.info/www/bejne/joPQhZl_hdV8lck

[@tewshunkui5724]

Yo do u know what it is now? I have no clue too

[@illhaqu777]

@@tewshunkui5724 posterior and anterior pelvic tilt

[@shmuelkavian5466]

I love these videos. Explains everything so clearly

[@williamfahey6066]

These are great videos. Thank you, Jeff

[@DanKissMoreYours]

Daniel.. I am grateful to tell you how thankful i am to have followed all of your calisthenics techniques. I have been following your channel ever since I started my calisthenics journey. Im so happy with the results ive gained. I made a workout video last year and it was fun. Thanks for inspiring us.

[@dallasdominguez2224]

I've learned so much from you the past couple weeks man. Thank you for the effort you put into such quality lessons. I'm getting so strong in places I didn't even know I could generate tension 😂😂😂

[@prathamsrivastava1367]

Pushup, chest situps, abs squats, quads pullup, lats burpees, whole body bear-crawl, whole body sprints, whole body dips, triceps chinups, biceps hand-hopping, forearms bowings, lower back hip thrust, hips adductors, sumo squats nordics, hams jumps, calfs neck wrestling, neck

[@janwilken2419]

Love your work out 👌 plans​ learning more effective ways from you 💪

[@Philips.Journey]

"Silky smooth muscle-ups" I liked the sound of that :)

[@anthonypetroneiii2260]

Thanks for all the information! Great physique! So fluid-

[@RobinBoyBlunder]

So much info in a nice compact video. Appreciate the calm voice over too!

[@gomtimehta1366]

@FitnessFAQs, I came here just to express my gratitude to you Daniel. I have learned so much watching your videos and listening to your podcast. I started calisthenics 6 months ago and I could have never progressed as fast without your channel.

[@gmil4172]

The right title, top 10 upper body exercises...

[@MostafaNasr67]

yes

[@vacbot5192]

everyone knows squats and lunges. the only cool looking calisthenics leg exercise is pistol squats

[@pajahoracek]

@@vacbot5192 exactly, legs are important to train, but in calisthenics most of those skills require strong upper body.

[@jaredb6934]

No core needed for these exercises, right?

[@Eastern-Asia]

@@jaredb6934 Don't know if you're joking or not but I'm case anyone else doesn't know... Core is useful in literally every single exercise you will ever do. Anything from pullups to squats, or dips to deadlift. Core keeps you stable as fuck

[@kaloyanshalamanov2434]

Yeahh Buddy!

[@veselinvasilev9362]

Thank you!

[@guilhermeestragado]

Amazing video Daniel!

[@pohmetable]

my personal favourite exercise combo. chin up - dips feet elevated row - deep pike pushup pistol squat - single leg bridge. leg raises - facepull

[@sugoikage4240]

Damn, that pistol squat and single leg glute bridge is literally one of the supersets in my routines. Awesome!

[@208sara7]

Ok sooo are we just supposed to skip legs then🤣

[@eisayasinsadikh]

Calf raises, pistol squats,jumping squats

[@benoitchauvet4038]

Nice and perfect video as usual !!! Thanxs

[@devverma_]

Thank you so much sir...💫🙏💜

[@Alex32rap]

2:50 he looks like he has big ass shoes on

[@dylanwestbrooks4014]

Hes tall what do you expect size 8 for a guy that’s atleast 6 3”

[@tudortarkan2691]

@@dylanwestbrooks4014 he has 183 cm.

[@CalistFitness]

He has nice socks though

[@6figuregainz856]

Lol no way

[@DerAngeloMerte]

@@dylanwestbrooks4014 you genius, he is spreading his legs wide apart so his feet is very close to the camera.

[@saims.2402]

You guys have the most amazing calisthenics gyms in your country, why aren’t there any in Toronto?

[@grandoi]

Try going to a gymnastics gym they even have more stuff

[@o_oo_o1812]

because canada is a frozen wasteland. you could probbably build one out of ice

[@eternalyouth676]

@@o_oo_o1812 lol just whyy 🤦🏿‍♂️🤦🏿‍♂️

[@mrnaizguy]

In my country most calisthenics parks only exist because some people took the initiative, proposed the idea to the city authorities and found some sponsors. Now we got cali parks in almost every small town

[@street-workoutnation2964]

Russia, New York, and San Diego probably have the most parks

[@ant7936]

Excellent instruction. Thanks.

[@osteopatiapauloreis5348]

Very good! Congratulations!

[@radekemmerich6151]

LEgs are also very important, dont be fooled. Not only you wont look so bad but also it releases a lot of growth hormones when training legs.

[@MeticulousGuitarist]

Jesus, man, you're unbelievable. I've been watching your channel for awhile now, and it's really helped me stay in shape through the quarantine. Your dedication and thoroughness comes through in these videos and its inspiring. Thanks a lot for all this info and demos.

[@servandobanuelos5869]

Great video man keep them coming.

[@OutlawMaxV]

Fantastic list!

[@moritzhoffmeister4824]

Can you make a best push/pull exercises on the rings video?

[@street-workoutnation2964]

Just do every exercise u can do on a bar but on the rings pal

[@Apolo044]

no leg exercises :(

[@o_oo_o1812]

he's saving those for leg day, which is on wetueaturday

[@kalosthenosverse]

@Big Smoke never

[@kalosthenosverse]

It's a sport specific video

[@freakonauta1363]

Legs are not important when it comes to calisthenics as a sport.

[@artful3488]

@@freakonauta1363 lol

[@MPAutomotiveCrafts]

You're the best DV, always great content.

[@hwajinna]

This is a solid list start to finish.

[@joelhoneyman8426]

Never been this early

[@pearsouthslice8863]

Same here

[@deeeparka]

Mee too

[@naruto-fb4qi]

Believe it or not push ups r the best for upper body I came a long way just by doing em

[@kalosthenosverse]

Paired with pull ups of course

[@alexsawman2119]

Handstand push ups best pushing strength exercise

[@naruto-fb4qi]

@@alexsawman2119 ya but they r basically focused on ur shoulders whereas push ups affect more of the upper body if done correctly

[@kalosthenosverse]

@@alexsawman2119 not for beginners

[@molomono9481]

Freestanding handstand push-ups are not just shoulders, there is an incredible strength required from the scapula and the (upper) chest assists hugely as well., but imo shoulders are the glutes of the upper body. And the stronger and more mobile they are the better your extremities will function in any exercise. So as much as compounds matter, to each their own. I think having some high volume Face pulling, and straight arm shoulder pressing going on has increased my upper body strength for the development of skills more than anything. And i started doing that kind of training because i missed the high volume pump from bodybuilding. That said, it's all dependent on where you are and what your weaknesses are. But i don't think i will ever remove the pressing and face pulling form my workout, only increase in intensity or volume. It's so incredibly fundamental to the development of the stabilizing muscles in my shoulders that it allows me to ignore plateaus i've always had to deal with in the past. Front levers, Handstand presses, V-sits, planches, it's all smooth sailing in terms of progress now. Pushups are amazing though don't get me wrong, and anyone claiming they aren't is wrong. hahaha

[@RidaHakeem]

beautiful explaining. thanks for sharing.

[@john74]

Amazing tips.... thank you

[@saims.2402]

I’m trying to do the front lever currently.

[@istvanszilagyi9384]

Me too, so far im on the first progression, can hold it for 15 seconds fairly consistently.

[@thegloriousquran1208]

@@istvanszilagyi9384 let's go bro i can hold advanced tuck for 15 also Let's get it in the next 5 months I'm gonna return to this Insha' Allah

[@tylerk.7947]

It’s hard! Good luck

[@street-workoutnation2964]

@@thegloriousquran1208 5 months is possible. But many years ago it took me a year to achieve. Maybe because I have heavy legs and I’m tall

[@miguellmdvs2]

can you please make a video on elbow pain when doing ring chest flies?

[@NikA-wr6px]

That’s a weird exercise to feel elbow pain

[@miguellmdvs2]

@@NikA-wr6px i meant the inside of the elbow, the part just below the bicep. i should've made that clear

[@mmarkzx]

this is so helpful thankyou!

[@thisismebeingobedient]

1. Handstands 2. Muscle-ups (or explosive pullups) 3. Planche (or pseudo planche) 4. Front lever 5. Pike pushups 6. Row 7. Parallel bar dips 8. Chin ups 9. Leg raises 10. Push ups (or archer pushups)

[@gnarlsdarkley]

"Archer Push Ups are the next Level everyone can try" I did train normal ones until I could consistently do 30 Push Ups in good form, then started with 5 Archer Push Ups per set. After a month I had elbow pain and was diagnosed with Bursitis, Tendinitis and tearings in my triceps ligaments :x Good video nontheless, keep up the good work and train safe guys and pals

[@wertirwertir4235]

did you maybe train to much pushups? bursitis doesnt just come over night, its a inflamation of your, well, bursa which lubricates your elbowjoint or any other joint with synovia, like muscles and ligaments they need a break, to much flexion and extention specially with ressistance, tendinitis is common depending on where you have it, epicondylitis humeri lat and medialis are the most common and both are prone in athletes who flex and extend their elbow joints alot, but how did you get triceps tearing my guy, like ive seen it on bodybuilders and powerlifters who are on gear due to the amount of artificial energy they get from them, but never saw them on some natty bodyweight athlet

[@calvinbarriga195]

You must rest your body. Our minds sometimes push harder than our body can.

[@Mayank-tm2km]

You might be working out everyday, you *need* to give rest to your body sometimes

[@janwilken2419]

Hi I can do muscle up 4 in a row start after lock down learning it from 0 pull ups

[@cherifprotv5376]

That is amazing mate. Keep it up💪🏾

[@konfupandavillanueva8526]

That park looks amazing!! I really need a park like that!! Street workouts💪💪

[@JDgamesCH]

Excelente video!!

[@adhynugroho9424]

Guy does muscle-ups with absolutely no swing/momentum. Insanity

[@anthonymcgrath]

got my first L-sits on my paralettes last night - 3 x 5seconds altho needed a couple mins break between each one! So psyched because all the progressive training and supplementary exercises REALLY works! I'm 6ft2 118kg and 46 years old now so really chuffed to get to this point in 8 weeks :)

[@AhmedAdel-pt2bo]

Very well and so motivating work Thnxxx broo

[@joshpalao6466]

Great video👊🏽💯

[@amoghpratapsingh4938]

why nobody made video on how to balance between muscle and skill training?

[@freakonauta1363]

Just do a straight-arm/bent-arm split

[@mrnaizguy]

This topic has been discussed a lot, including by the owner of this channel

[@fortnitememes3758]

The first 2 are my favourite but I can't do both🙁

[@hugolbr2498]

How could they be your favorites if you can't do them? +

[@intuitive_metaphysical]

I think I'm going to install something like this at my home. Really cool

[@LordMichaelRahl]

Error 404: Squats and Bridges not found.

[@mikoduterte6702]

Squats are easy they can be done weighted

[@LordMichaelRahl]

Pistols are good enough for most people tho.

[@l.l.5703]

Awesome video 💯🤞

[@thomasabbott8974]

Fitness FAQs. Thanks for sharing this video. Real Good Exercise here. 👌💪💪👌

[@tahiel]

No pistol squat? Or regular squat? Good video, but a I think it's promoting chicken legs...

[@Kboges]

Regular squats, pistols, lunges, BGSS, bridges, etc are all awesome exercises. I consider the plain old body weight squat to be one of the greatest exercises ever!

[@pushpakumara411]

Very good boss.. Thanks

[@fiveten2791]

No, *you're* the legend 😤 Hey Daniel, do you have any advice for doing push/pull drop-set routines?

[@sebzim409]

I am working towards the front lever. Progression at this Point: one Leg Thanks for your good quality Videos and Programms!

[@chenef69]

Merci pour cette synthèse pour avoir un programme complet pour le haut du corps.

[@EatsTreatsMREs]

Some great tips thank, wish we had workout places like that though.

[@NedBaker]

Perfect video!

[@youssefali2486]

That's a great video!

[@jemag]

Top quality content as always. Would love to see a similar video for legs

[@knis]

Thanks!

[@sldenn5303]

I could listen to this all day- thank you.

[@vipulkokare24]

Your awesome man 👍👍

[@Google_Client]

What an epic and authentic callisthenics park design. I like the green colourway mixed with the black, it looks insane!

[@justtrainingvictor2024]

Simple but useful and enjoyable as always

[@yashyadav3715]

Thnx bro good job

[@janwilken2419]

Love your videos mast see more effective ways from you 💪👌 like your work out

[@wes4565]

Awesome video. I wish I was able to find a company to purchase these bars and attachments to set up in my yard because I love how it looks.

[@ktmtxt]

Top content at always

[@abdulsharif6541]

Great Video

[@billymaguire59]

Great to have a park like this locally.

[@ManuelGnss]

Excellent exercise.😉

[@dolevmazker736]

great video daniel

[@HakunaMatata-5151]

I love this guy. I sat like 17 hours or so and had APT and various other posture problems. Because of this guy and other like him I got to a point where i can do dips and few easy variations of planche and love my progress within a year. I want to buy his packages but i can't i will once i start earning.

[@manishtandel4199]

Daniel's form in the Pike Pushup is really good. He knows his stuff.

[@spitimouvids6427]

Invaluable video

[@kidmxrc]

Nice bro keep up the work

[@chacunsaroute4840]

Very great video bro ;)

[@yashyadav3715]

Well done

[@AsifImran]

Thank you