#RyanDouglas Of #TheAthleticBuild: The 11 Best Calisthenics Exercises For Building Muscle

"March 9, 2022 Ryan Douglas Training

(Last Updated On: September 24, 2023)

Calisthenics can be a great alternative to weightlifting to help you build strength and get in shape without getting too bulky.

Don’t be fooled into thinking you can’t build muscle mass through calisthenics though. While calisthenics like Arnold Schwarzenegger in his prime they can pack on lean and athletic muscle that performs better than bodybuilder muscle that has you looking like a fireplug.

Here are the 11 best calisthenics exercises that build the most muscle and will give you the most bang for your buck using just your own bodyweight.

#1 Push-Ups

Muscles Worked:

Triceps
Chest
Shoulders
Core

The classic push-up is one of the best upper-body exercises you can do to work your chest, shoulders and triceps. If you can’t do a full push-up yet, start by doing them against a wall or elevated on a bench or step to make them easier. As you get stronger, you can start doing the traditional push-ups or even elevate your feet to make them more difficult.

#2 Pull-Ups

calisthenics exercises for muscle building

Muscles Worked:

Lats/back
Biceps
Core

Pull-ups are one of the best bodyweight exercises for your back and biceps. Not only do they build muscle mass but they also add width to your back to give it that V-shape.

If you can’t do a pull-up yet, start by doing them with assisted pull-up machine or use bands to help you get more reps. As you get stronger, you can start doing the traditional pull-ups. If you get really good you can even do pull-ups and clap your hands at the top of each rep.

#3 Chin-Ups

Muscles Worked:

Lats/back
Biceps
Core

Chin-ups are a variation of the pull-up that work your back and biceps even more. In fact, chin-ups are one of the best exercises out there for your biceps.

Chin-ups are easier for some people than regular pull-ups but some can also experience pain in the wrists when doing them. Just like with the pull-up, if you can’t do a chin-up yet, start off by doing them with assisted chin-up machine or use bands to help you get more reps. As you get stronger, you can start doing the traditional chin-ups.

#4 Handstand Push-Ups

Muscles Worked:

Triceps
Shoulders
Core

Handstand push-ups are a great way to blast your triceps and shoulders. They are also a great way to improve your balance and coordination.

To do a handstand push-up, start in a handstand position with your hands shoulder-width apart. Bend your elbows and lower your body down towards the floor. Push yourself back up to the starting position and repeat. If you can’t do a handstand yet, start by doing them against a wall or elevated on a bench or step to make them easier. As you get stronger, you can start doing the traditional handstand push-ups.

Once you get really strong you can blow people’s minds by doing clapping handstand push-ups.

#4 Dips

Muscles worked:

Chest
Triceps
Shoulders

Dips are a great exercise to work your chest, triceps, and shoulders. They can be done on a dip station at the gym or with two benches or chairs.

To do dips, place your hands on the edge of two benches or chairs with your feet together. Bend your elbows and lower your body down towards the floor. Push yourself back up to the starting position and repeat.

Once you get really good at them, you can do them with a weighted vest.

#5 Air Squats

Muscles worked:

Quads
Hamstrings
Glutes

Air squats are a great way to work your quads, hamstrings and glutes. They can be done anywhere with no equipment needed.

To do an air squat, start by standing with your feet shoulder-width apart. Bend your knees and lower your body down towards the floor. Keep your back straight and don’t let your knees go over your toes. Squat down so your thighs are parallel to the floor and then push yourself back up to the starting position.

I prefer to do jumping air squats, they are a bit tougher and build more explosiveness.

This exercise can also be done with a weighted vest when your own body weight gets too easy.

#6 Lunges

Muscles worked:

Quads
Glutes
Hamstrings

Lunges are a great exercise to work your quads, glutes and hamstrings. They can be done just about anywhere and don’t require any equipment.

To do a lunge, start by standing with your feet hip-width apart. Step one foot forward and lower your body down towards the floor. Keep your back straight and don’t let your front knee go over your toes. Lunge down so that your front thigh is parallel to the floor and then push yourself back up to the starting position.

I prefer to do jumping lunges, they are a bit tougher and build more explosiveness.

You can use a weighted vest for these as well when you want some added resistance.[...]"

(For the rest of Ryan Douglas' article on The 11 Best Calisthenics Exercises For Building Muscle click on The Athletic Build link above)

Ryan Douglas

Ryan is a former college wrestler and lifelong fitness fanatic. He has run half marathons, done mud runs, placed in body transformation contests, coached wrestling, and now coaches girls’ soccer. Not to mention he has also tried literally hundreds of supplements over the years and has a vast and thorough supplement knowledge. He has written for Muscle & Strength, Testosterone Junkie, The Sport Review and other publications. He is also the editor-in-chief of this website and has over 25 years of experience in the fitness industry. Feel free to connect with him on his LinkedIn page below.

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