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Thanks for doing all the homework 😉
Your website is a great help man!
Peace 🙂
I’m happy that you liked it.
I have no time to go to the gym, so I was searching for chest exercises I can do at home. This is how I found this page. I like the workouts here. Unfortunately, I haven’t got a dip station yet, so I’ll do push up variations. Thanks for this workout collection.
I happy that you find this post useful. I recommend you to get a power tower, it has a dip station and you will be able to do other types of bodyweight exercises at home.
Actually this is good.. I am from Punjab, India and was searching for some good exercises to do at home. Initially, I used to go to gym but now a days I am not getting enough time to go.. So i was worried how to maintain my build.. I think this is gonna help me. Thnxx man 🙂
I’m happy that you found this guide useful. Thanks for your comment.
What a crock of shit. I swear no one knows anything about productive calisthenics training anymore.
There is no problem with your opinion at all. But, what are your suggestions? Please, share with us.
Whoever is the author of this website rocks. I’m legit thankful of you for compilung such great qork for us
Thanks buddy
Your welcome.
Great workout. Does bench dip works on vhest as well like machine dip.
Thanks
Muhammad
In my opinion bodyweight dip is far better than the exercise on the machine.
Thanks for this workout
do you think to do everyday 100 push up is good or not
Well, that will surely makes you strong chest, but I don’t think doing it every day is a good idea. Have 2 days rest at least and do other types of exercises as well.
I did over 33k pushups last year as a new year resolution. I’ve started with 30-50 first weeks. And then I was pushing them everyday in series of 25s, then 30-30-30-10 etc. I’ve ended the year with 40-30-30. The push ups was the only thing I was doing, and I did them quickly just for putting a tick in my habbit app. So,what I’ve learned from this year of pushups? Well, you progress pretty quickly at the beginning as I started doing 100 in two months or so. But then it’s harder to increase how much you can do at once – if you want to do 30 easily, you need to do 40 (but that never became easy for me). My muscles adapted pretty quickly and I didn’t gain a lot of increase on my chest and what I’ve got was stamina.
So, if your goal is to build up your chest – it’s not worth doing 100 pushups a day 365 days a year. But it was fun as I’ve started from zero and it helped to strengthen my body a bit, as well as formed a habit to workout (which is great to have).
This year I’ve started with a pull-up bar and a goal to do at least 20 pull ups a day (plus these 100 pushups a day), but very soon I figured that’s just too hard for me and not worth it, so I changed to 30 pull ups, 60 push ups and some excercises for abs every monday, wednesday and friday. I do 20 of pushups with 4 years old (that’s plus 19 kilos) on my shoulders, 20 diamond pushups and 20 regular ones in a slow/normal pace. For now I feel this is enough per workout. I also do brutal HIIT tuesdays and thursdays leaving weekend for rest. This is still beginng of the year, but I can already feel gains in strength. Not only because I started doing harder and proper pushups, but also because of adding other excersises and rest periods.
So the bottom line would be that it’s not worth it, unless you’re trying to prove it to yourself that you can do it, or you are set for a Guiness record. Otherwise – do proper excercises and variety of them and also get some rest for your muscles.
Thank you very much for sharing your experience! It is an excellent example that doing only one type of exercise is not enough for development. In this case, you did just push-ups without any modifications, so your body got used to it, and your chest stopped growing. It would have been better if you had used the progressive overload method. For example, you would have added extra resistance with the help of a weight vest or done push up variations like the single arm, diamond. (Here is a big list of push up types.) Also, we should not forget that you feel your endurance is far better which, in my point of view, is as essential (or even more beneficial) as having big muscles. Anyway, you are an excellent example of dedication.
I am so skinny i.e I weigh approximately 48 kgs,height 5’11 and my age is 16 …Can I build a good body with calisthenics?
Yes obviously. That’s what it is all about. But just remember to eat right. They help you gain mass and convert those mass to muscles. Be determined, stay strong. However stay away from junk foods. They give you unhealthy body.