10 Best Calisthenics Exercises For Building Muscle

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Want to build muscle with bodyweight exercises? Calisthenics is effective because compound exercises like pull-ups, push-ups and dips will make you grow. Not many people know that with rings it's possible to get bigger biceps, triceps and even chest too. Yes we can isolate our muscles with bodyweight training, it's fun too. This video covers the 10 best exercises for growing muscle at home without weights and minimal equipment. You don't need a full blown gym to get an effective workout, calisthenics is proof of this.

Chapters:
0:00 - Best Exercises
0:15 - 1 - Face Pull
1:27 - 2 - Push-Up
3:03 - 3 - Row
5:03 - 4 - Chest Fly
6:21 - 5 - Bicep Curl
8:05 - 6 - Abs
9:51 - 7 - Pike Push-Up
11:29 - 8 - Chin-Up
12:58 - 9 - Tricep Extension
14:25 - 10 - Dip

[FitnessFAQs]

Hey guys, what's your favourite rings exercise?

Get My Muscle Building Rings Workout:

[TheDjcj]

1. Ring Face Pulls
2. Rings Push Ups, bonus for elevated feet
3. Ring Row, bonus for elevated feet
4. Ring Fly
5. Pelican Curl
6. Leg Raises
7. Decline Ring Pike Push Ups
8. Chin Ups
9. Tricep Extensions
10. Ring Dips

[CrownedJulz]

What I appreciate about brother here is that he's all natural - no bs. Simply hard work and consistency.

[malcolmmcwhirter]

Getting rings really showed me what was possible in the realm of bodyweight training. Having so many exercises that can be done with one tool has kept me consistent for many years!

[SaturnoMovement]

Rings for the win! Awesome video my friend! -Gabo

[peacemaker]

So basically, I need to get some rings. Got it 👍

[hanmaidol]

This is one of the best fitness video I've ever seen: it's a complete list (+ explanations) of all the basic exercises you need to build your own calisthenics program.

[FishplateFilms]

Thanks Daniel! Love my rings Have had them for 3 years now and sold my weights, and look better and no muscle soreness! I'm 56 and still getting stronger with RINGS!
Cheers Gregg.

[CharlieAnderson-oe]

Bro is "The Lord of The Rings".

[jucypu]

What a happy surprise. I just purchased a pair of rings the other week. Just what I needed

[rufaromutizira]

I love this guy because he simplifies it all.

[harisjaved]

Leg Excercises (Calisthenics) - Sissy squats, Nordic Curls, Reverse Nordic Curls (BW leg extensions), Elevated Pistol squats, Bulgarian Split squats (technically weighted calisthenics), HFL calf raises, Knee over toes calf raises & Tib raises.

Jump ropes are also great for calves. Don't know if sprinting is considered calisthenics, so didn't included that

[Nuggetheadification]

Just what i was needing! have been doing regular ring rows for a bit and worked up to my first chinup now, but I hurt my elbow doing so, I need that ring freedom!

[socialistprofessor]

I just got rings three weeks ago and am absolutely benefiting from their use. If you're on the fence, do it!

[ShotgunGuenni]

Love it mate, never gets boring to learn even things we might already seen here, much appreciated!

2 exercises I still find hard are the ring dips and the pelican curls

With the curls I’m not too bothered as I can easily replace them with dumbbells but the ring dips is more of a ego thing that I wanna nail 😂👊🏻

[arayyesmakhan]

Thank you, Daniel! Your content is very helpful and motivating!

[milovmladenov]

This video is full of great advice and very helpful to remember all the excercises progressions we overlook many times! Personally i saved it and i will look up to it periodically in the future.

[Doris-ix]

Wow what a video. Pure gold. Well explained in detail, we just can’t go wrong with such exercises. I’ll save this for future reference.

[NaWais]

This came in handy as a memory refreshment because for me the outdoor training season starts tomorrow!


A few excerices I would add as a pretty experienced ring-calisthenics-superhero:
-Ring Pistol squats (take balance out of the exercise by holding the ring/s = better for high reps)
-Archer dips (when all the other methods of overload are used, this is the one to get strong at)
-Side laterals (pretty similar to face pulls but keep your elbows in fixed position to mimic dumbbell lateral raises. I think side delts are one of the most neglected muscles in calisthenics simply because there aren't that many excerices for them, but luckily with rings there are!)

[notfamous]

amazing!!! thank you so much for this!!