Upper body calisthenics: 7 bodyweight moves and a simple weekly plan

Upper body calisthenics uses your body weight to train your chest, back, shoulders, and arms. Seven moves cover it all: push-ups, rows, pull-ups, dips, pike presses, plank shoulder taps, and hollow holds. Train 2 to 3 times a week and progress to harder versions.

These calisthenics exercises need little or no equipment, so you can do them at home or in a park. Adults are advised to train all major muscle groups on at least 2 days a week (1). For a full program, see this home calisthenics workout.

Key takeaways

Here is the short version of this upper body guide.

• Light loads built similar muscle size to heavy loads when sets were taken to failure (2).
• In one meta-analysis, heavy loads gave greater gains in maximal strength than light loads (2).
• Training each muscle group twice per week led to more growth than once a week (3).
• Pushing and pulling moves should be balanced to train the chest and upper back evenly.
• Progress comes from harder variations, slower tempo, and more reps.
• A complete beginner can start with incline push-ups, rows on a rated exercise bar, and plank holds.

Can you build muscle with upper body calisthenics?

Yes, push-ups, chin-ups, and dips can build upper body muscle and strength when you progress the moves. A meta-analysis found that light and heavy loads built similar muscle size when sets were taken to failure (2). Heavy loads built more maximal strength in that review, which tested external loads only (2).

This kind of strength training can also build muscular endurance, functional strength, and overall fitness. Building muscle still takes enough protein, sleep, and steady work over time.

What are 7 upper body bodyweight moves to try?

These 7 moves train multiple muscle groups, from chest and triceps to lats, rhomboids, and deltoids. Each one has an easier and a harder version.

1. Push-up

The push-up trains your chest, triceps, and shoulders. Place your hands under your shoulders and keep your body in a straight line. Lower your chest until your elbows bend to about 90 degrees, then press up.

2. Australian pull-up

The Australian pull-up, or inverted row, trains your upper back and biceps. Hang under a waist-high bar with your heels on the ground. Pull your chest to the bar, then lower with control.

3. Pull-up or chin-up

The pull-up builds your lats and grip. Hang with straight arms, then pull until your chin clears the bar. A chin-up uses a palms-facing grip that adds biceps work.

4. Dip

The dip trains the chest and triceps. Support yourself on parallel bars or a sturdy bench, bend your elbows, and lower your torso. Press back to the starting position.

5. Pike press

The pike press trains your shoulders. From a downward-dog shape, bend your elbows to lower your head toward the floor. Press back up and keep your hips high.

6. Plank shoulder tap

The plank shoulder tap trains your core and shoulder control. Hold a high plank, then tap one shoulder with the opposite palm. Keep your hips still.

7. Hollow body hold

The hollow body hold is one of the core exercises that prepares you for harder skills. Lie on your back, press your lower back down, and lift your legs and shoulders. Hold for 15 to 30 seconds.

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What are the big 5 of calisthenics?

The big 5 of calisthenics are commonly listed as pull-ups, dips, push-ups, squats, and rows. There is no official list, and some versions swap rows for leg raises. Together these basic moves train most of the body.

The first 4 upper body moves in this guide cover most of that list. Add squats and lunges for a full body routine.

How often should you train upper body bodyweight moves?

You can train these moves 2 to 3 times a week, with a rest day between sessions. Training each muscle group twice per week supported more muscle growth than once a week (3). Adults are also advised to do muscle-strengthening activity on at least 2 days a week (1).

How do you create an upper body workout plan?

An upper body workout plan should pair a push, a pull, a shoulder move, and a core move. Aim for 3 rounds of about 10 reps for each, with proper form. Rest 60 to 90 seconds between sets.

This sample plan is for general guidance only. Warm up for 5 minutes first, and finish with a short cool-down.

How can beginners progress to harder upper body moves?

Beginners can progress by moving through easier versions first, then adding reps, slower tempo, or harder angles. Move up a level when you can do 3 sets of 12 clean reps. For pulling progressions, see this pull workout guide.

1. Incline push-up, then floor push-up, then diamond push-up.
2. High bar row, then low bar row, then feet-elevated row.
3. Bench dip, then negative dip, then full parallel bars dip.
4. Dead hang, then negative pull-up, then full pull-up.

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What are common mistakes to avoid in upper body training?

Common mistakes are rushing reps, sagging hips, flaring elbows, and skipping pulling moves. These habits reduce the work your muscles do and may strain your shoulders.

What is the 3-3-3 rule for workouts?

The 3-3-3 rule is an informal guideline, often described as 3 exercises, 3 sets each, 3 days a week. It keeps a routine short and easy to follow. You could pick a push-up, a row, and a pike press for each session.

What does the 80/20 rule mean in calisthenics?

The 80/20 rule is an informal idea that most of your training should focus on basic moves. A common version is 80% basics and 20% skill work like handstands. Strong basics make harder skills easier to learn.

Is the 28-day calisthenics challenge legit?

Yes, a 28-day challenge can be a useful way to build a training habit. Results after 4 weeks vary from person to person. Track controlled reps and exercise difficulty over time to see your own progress.

Frequently Asked Questions

• Can you build stronger shoulders without weights?

Yes, pike presses, handstand work, and dips can build shoulder strength. Progress them over time to support muscle growth.

• Do you need equipment?

Not for every move. Floor push-ups and core holds need no equipment. Rows, pull-ups, and parallel bar dips need a bar or support rated for your weight. Install it as its instructions direct, and use a stable bench for bench dips. A resistance band can help with assisted reps.

For triceps ideas, see these tricep exercises. For biceps moves at home, read bicep exercises with no equipment.

The bottom line

A bodyweight workout routine can build strength and muscle with little equipment. Start with push-ups, rows, and plank holds 2 to 3 times a week. Balance pushing and pulling, and move to harder versions as you get stronger.