10 Best Calisthenics Exercises For Building Muscle
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- Опубликовано: 31 май 2024
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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 
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Hey guys, what's your favourite rings exercise?
Get My Muscle Building Rings Workout:
fitnessfaqs.com/product/body-by-rings/
Legs are better
Ring dips. I had forgotten about pelican curls, so thanks for the reminder there. I could barely do them today.
I use the TRX is just easier to set up and move around… and I can hang it at the door … but I have rings too. My favorite movements are simple rows and all their variations or also Bulgarian split squats using the TRX
So basically, I need to get some rings. Got it 👍
You should! They work the hell out of you
Rings are the best calisthenics equipment. PERIOD.
@LostSoulAscension how well does it stabilize on a pull up bar?
@@peacemaker0071 you want very high pull-up bar if you want rings on it. i custom made a frame from 33.7mm scaffolding and its 2.7m high. They aren't completely useless on a normal pull-up bar though. The shorter the straps are the more stable the rings to answer your question.
@@peacemaker0071I hang mine on a free standing bar, can do dips, push ups, pull/chin ups, rows etc. Flys would be better using door anchor though.
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
All Heros don't wear caps, and you are one of them..
thanks bro
all heros don't wear capes, some wear frilly knickers and pink socks, you are one of them.
You missed archer push ups - between #2 and #3
These are literally listed and time stamped in the description.
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!
Rings for the win! Awesome video my friend! -Gabo
gabo ur so sexy
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.
ruclips.net/video/7J3RaEYTPvM/видео.html - this video for me is one the best: a workout to build everything: skills, strenght and hypertrophy
Bro is "The Lord of The Rings".
What I appreciate about brother here is that he's all natural - no bs. Simply hard work and consistency.
Agree with you brother. What u see is what u get..all hard work naturally
How do u know he is natural?
Hrs been doing this for Years i meanel years@@calle6075
We could never know, however, ive been following fitnessfaqs since many years ago and his physique basically stayed the same. E.g. No form of acne, no muscles dominantly popping out (the deltoids are mostly a very good indicator of steroid (ab)use), no disforming in face or anywhere else. Depending on your genes and metabolism, diet and exercise regime, it is possible to get to this
@@Lemaforthewin Well now that comment makes sense! I dont have any reason to believe he’s not natty. I just wanted to point out that no one can ever know, except the person him/herself.
What a happy surprise. I just purchased a pair of rings the other week. Just what I needed
Thank you, Daniel! Your content is very helpful and motivating!
how many pairs of sneakers do you wear to complete a video like this lol.
Looks like as many as possible
Probably recordad un diferent days
I think he just recorded himself excercising for a long time & ahead of time just so he doesnt need to record for videos
@kenrosenberg8867 I recognise a lot of this footage from years ago. He re-uses old footage a lot, which makes sense, otherwise he'd be doing a full body exercise every video
@@HartyBiker yes he is too weak
Great video, love the rings!
What a brilliant content you have done, Daniel! Keep it up!
Thank you Daniel. At the point where I need to progress and most of these are useful + the info is so helpful. Cheers!
This is awesome. Thank you!
Great video. Thank you
Great Video! Thx 4 that
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.
Great video ❤
Loving the content 👌 keep up the high quality ❤
Take a glimpse of clips and highlights as well.
Great list; never thought of ring tricep dips
potent as always
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.
Great video 👍
Getting into rings via Daniel for the past 8mos or so. I’ve struggled with elbow pain doing static pushups/benchpresses. The free range of motion with rings has let me exercise and push myself pain free for the first time in decades.
Thanks, Daniel, for the great info and easy to follow progressions.
Great video bro
bruh i was just scrolling through your ring tutorials yesterday, now this, THANK YOU SO MUCH! 💪
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.
This video so dang helpful.
This is the best channel for calisthenics ive ever seen
GOLD!!! :)
Thank you.
Phantastic Video; there is a lot to learn. Thanks
This is a legendary video, dear Daniel! We are impressed by your hard work!
Amazing
Thank you very much
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!
Excelent video. I saved it in my favorites.
Check out clips and highlights as well!
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 barbered as I can easily replace them with dumbbells but the ring dips is more of a ego thing that I wanna nail 😂👊🏻
Sold. Rings ordered 👍
I love my rings. They are my favorite piece of equipment. I use them every chance I get. Thanks for a great video.
Excelente
Thankyou... simple as that, just a massive 'thankyou'!
Thanks for the support! Checkout clips and highlights for more engaging content.
Rings (and Daniel) changed my life 💪💪💪
Thank you Daniel for this free video
He’s just amazing helping us for free
Thanks for the support! Checkout clips and highlights for more information.
awesome, you should make a video on how to make your routine for different goals
I love this type of video!
Glad you liked it! Check out clips and highlights for more engaging content.
hey Daniel a question, when I do rows my neck muscles contracts and it’s a problem because I do an office job and I suffer neck pain, how can I prevent it from happening?
Thanks for the video. I do isometrics before dynamics for almost everything. What is the best technique?
the content we all want🔥
Thanks for the support! Check out clips and highlights as well.
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
Awesome video man!!
What about leg exercises?
squat with Bulgarian bag
The video I was looking for after buying a TRX. Thank you Daniel!
Thankyou for the support! Take a peek at clips and highlights for more engaging content.
I have been thinking about training tricep extensions with rings for a long time. Gonna add them to my weighted dips
The best cali content out there!
Duro ⚡️
this guy has one of the best/most aesthetic biceps ive seen
Ring is my best friend the last year ❤
Hey man! Awesome video, where should I position my pike press ups in my workout so that I'm not too fatigued for the rest of the session or too weak for the pikes?
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!)
Rings are legendary
I want to finish BBW just for the BBR!!! Finishing Level 3 this week
Excellent list and clear details for each moves.
One limiting factor for me with the rings is the burn from the bands. Especially if I'm shirtless.
How do you deal with this ?
Best physique
Rings were the best piece of gym equipment I ever bought, hands down.
Love your videos Daniel this stuff is very inspiring. But how are you not wasting a lot of time in your workout adjusting the rings between different exercises? Also, it seems that some of these exercises require a special bar setup like you have, as opposed to the bars I can find at the local park.
Currently running a slightly hybrid version of Body by Rings in my work in progress home gym
Interesting to hear man
I plan on doing something similar
What have you changed and why?
I’m a little „challenged“ with 5 days because I’d also love to sprint once a week and to practice with kettlebells simply cause I enjoy complexes
But you can’t do all at once right 😂🤷🏼♂️
@nils0603 I'm the exact same! Trying to do more of a hybrid althelte approach, so I do Push Pull from body by rings and an Upper Lower session with running 2 times per week and mobility 3 times per week.
Mon - (am) mobility (pm) Push
Tue - (am) 5km easy pace jog (pm) Pull
Wed - (am) mobility (pm) Lower
Thurs - (am) Speed Work run (pm) Rest
Friday - (am) Rest (pm) Upper
Sat - (am) Mobility (pm) Rest
Sun - (am) Long Run (working up to adding this session in (pm) Rest
This is roughly what I'm doing just now, but it has been pretty taxing on my body, so im not doing the long run on a Sunday and sometimes I shift my Wednesday leg session to the Saturday, as the intervals the day after legs has been rough.
Kettlebells are also incorporated into my upper session in the form of shoulder presses. The upper workout is based on Daniels Hybrid program but as I don't ha e weights, it's mainly using ring exercises and the kettlebells
Hope it helps and let me know what you think or would tweak.
@@gregscottcampbell thanks for sharing mate
That’s definitely a lot
For me this would be too much and I don’t really like doing twice a day sessions
Currently these types of routine are everywhere because if that „hybrid athlete“ movement but to apply a schedule like that for let’s say a 35+ day with a full time job and other duties is hard to stick to and not the best for recovery
But we are all individual and have different goals so if this aligns with your goals, let’s you recover, is fun and shows progress and results , absolutely go for it 👊🏻
I personally do better with 2-3 strength sessions a week and 1-2 LISS sessions 1-2 mobility sessions and optional if I week really good every 7-10 days a hill sprint or HIIT session
I just got rings three weeks ago and am absolutely benefiting from their use. If you're on the fence, do it!
Daniel I don't own any rings could you suggest a push day workout for beginners to intermediate level I do have access to weight vest and planch block
From India great work
I'm coming back to rings after a long time at a commercial gym. Ring flys are like nothing else for your chest
Hehe been using rings since 2yrs (start of my journey) .
One of the best decision of my past self😁😁😁 .
08:10 Knee/Leg raises mainly target the transverse abdominis (deep abs), and therefore won't lead to bigger packs like crunches or any other exercise where the head comes closer to the mid, as opposed to the legs. The deep abs however, despite their very important task of stabilization, do help with keeping the belly in and flat. So this is still a fantastic exercise that everyone should do. However, often the arms will fatigue before the abs do and because it's really difficult on rings, most people won't be able to do many reps. I think doing leg raises on the floor has a better bang/buck ratio, especially when it comes to the last reps towards fatigue.
How do you tie setup rings properly?
Is there some way to train the side delts with calisthenics?
Daniel can you explain the bended knees on the rows? Does it make it easier? Harder?
For me, Having them bent makes it easier to row, Since having your foot flat on the ground makes your whole body stable. Having then straight with only your heel touching the floor makes it a bit harder..
Dude, do you have an occupational therapist in your address book who also does BW/Weighted training? That might be a good idea for a podcast. We talk a lot about strengthening muscles but rarely about daily habits. Also, maybe something related to biomechanics could be interesting, in which we can see the science and physics behind most popular exercises like pullups (drawings of force vectors, geometry and stuff)
Could you feasibly throw jump squats into this list?
When pulling with rings my forearms get fried, any tip? Generally i have pretty strong grip from heavyweights and jiujitsu.
Here are some additional from my experience:
- Increasing the distance between 2 ropes also increases the difficulty of pushing exercises.
- Pelican curl is risky for shoulders. I do leaning biceps curl instead.
I still watch ❤
Glad you liked the content! Checkout clips and highlights as well.
What kind of rings where you using?
I see those aussie flag socks! 👀
💪
Upper body muscle
Since you are also a physiotherapist, I want to ask, will a pelican curl be bad for the rotation cuff?
I heard from a doctor that a movement like ring dips will damage your rotation cuff, especially if you go down too deep.
I stopped doing that since I noticed some weirdness on my left shoulder at the rotation cuff.
I searched this topic about rings dip/ bar dip and shoulder pain on many places. @eboboboy - Great mentality that you think about health.
Summary: It is about proper form, and also your shoulders must have good amount of mobility and stability to perform it without risk of injuries. Common mistakes are rounded shoulders. If you have bad rounded posture from sitting, it would be good before dips do some corrective exercises as rounded shoulders are very risky with dips. Also when starting with dips increase range of motion slowly over time. With rings before dips you should learn how to hold top position with great stability. Good progression with dip rings can be with band or leg assistance. So with good preparation of your body it is very good exercises. But proper form is a must. Some exercises are more forgiving on poor form, but dip rings are not one of them... So anyone who wants to do them - take your time to do them right with minimum risk of injuries and study proper form first or avoid them. Injuries are gains killer. Greetings from Slovakia
how long did it take to build muscle
Can you use TRX cables as a sub for rings?
question, do tricep extension hit upper traps?
Second , Cant wait to watch
Check out clips and highlights as well
02:00 scapular movement does actually have a muscle building merit. Protraction of the scapula under load will build your serratus anterior!
I've owned a pair of rings for some years and the biggest disadvantage is how you have to adjust the rings every set
Love the video man
Get yourself a pair of ring straps that are numbers. The ones i used are from a company called vulken and since it uses carabiners it takes a few seconds to perfectly change the height of the rings.
Yes training requires effort lol
you forgot to mention setting up rings easily takes 5-10 mins
@@deivytrajan for a half-wit maybe. 15 seconds per ring for me.
@@deivytrajan 5-10 mins? That's a lot.
Would you make a "10 best Calisthenics exercises for Strength" (without necessarily build big/huge muscles) ?
What do you think about ring pullovers?
10:57 that surprise booty jump scare
having rings is literally having your own gym
I want use calisthenic rings but I avoid it as I'm not strong enough to support my bodyweight currently. Maybe after a solid year of gym training and then I'll try it out.
Please do a podcast episode with @Kboges
Hey, we need some hybrid training videos “HYBRID TRAINING IS THE FUTURE” - FitnessFAQs
Is there a programm from you with only 2 times training a week?
guys im absolute beginner and i don't know what to do. i'm 19 and im skinny asf (185cm x 66kg or 6ft 1 x 145lbs).
I'm trying to do some stuff like "do x push ups for x days" but i'm struggling hard. Even by trying knee push ups, i did 3 sets 8 reps and at the second set i failed at the sixth, i tried the third set and i couldn't even get to the second. Is there an even more scaled down version? Or is there in general something good you might advice me? (please don't tell me to pay a course xd i'm only trying to begin)
Do less reps per set and more sets, instead of 3 sets of 8 reps try and do 6 sets of 4-6 reps, even if you feel like you can do more reps in the early sets don't do more because you'll get tired and won't be able to do all repetitions in the last sets. Add other exercises like pull ups following the same principle to avoid overworking a specific muscle group
We don't even pretend anymore that we want and can build leg muscles with bodyweight :P