Dominik Sky - Calisthenics Tutorial Beginner to Advanced Part 1: Upper Body PRESSING (HD)
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- Опубликовано: 20 сен 2024
- NEW official page: skyenterprises...
Age: 21.... Height: 182cm (6')..... Weight: 86kg (190lbs)
I lot of people ask me how I started training my body, so I decided to make a video. This one is all about pressing, because otherwise the video would be too long. I will also make a PULLING video as soon as I can, and if you'd like, I can also make one for legs, core and combined upper body pull-press...
So please rate, subscribe and share!
I divided pressing into 6 parts:
1. PUSHUPS - 00:11
2. DIPS - 01:19
3. HANDSTAND PUSHUPS (HSP) - 02:41
4. TRICEP EXTENSIONS - 04:19
5. PLANCHE PUSHUPS - 05:18
6. MULTI-PLANE PRESSING - 06:45
+ flexibility & out of alignment pushups - 07:32
+ some different interesting pushups - 08:11
+ partner assistance pushups -10:28
In each part are exercises sorted from beginner to advanced. Once you can do about 5 to 8 reps of a certain exercise I think you are ready to move to the next one.
Be sure to do the exercises with PROPER FORM AND FULL RANGE OF MOTION!
I learned a lot from the book "Building the gymnastic body" and I recommend it to everyone who is interested in bodyweight training!
I think, after 2020 this is still the best tutorial...
Yup
Yeah
Watched on 2017 and now 2021... Still watching but still can not achieve some of these skills. Calisthenics required a lot of strength.
bro I still use this
@@programinc7581 true
I know i’m like 8 years late, but thank tou for the video.
You've seen the Sign,,, Never Give Up!
6 years ago I find this tutorial when I'm still young bout 17 years old. Was lean and build, but now I'm 23 I got heavy and binge due to alot of lack of discipline. I still appreciate that Dominik posted this tutorial, the best tutorial. Imma start back
your not alone
Whenever u add Russian in front of an exercise it makes it 10x harder
😂because they say in russia you don't workout the workout dose you
Then why is the U.S. still the leading country
@@jessegentry9699
imagine, russian full planche pu
He is Slovenian not Russian :)
After years of being overweight and making poor choices, I decided that a month ago was time on that lifestyle. In my month of dieting and running everyday Ive dropped 8kgs but the gym has always bothered me. This video has inspired me to try out Calisthenics tomorrow and I am so pumped. Thank you once again for the inspiration.
Thank you for the words of encouragement. I've done two workouts so far (beginner) and I've never been so sore but at the same time never felt so satisfied. I will definitely look into your website and once again, thank you for the inspiration.
Definitely bud.
how was your training?:D
Well, its been a week and I'm still learning, but the beginner workouts mixed with cardio make me feel absolutely amazing. Sunday was my rest day and I wanted to work out but I now understand the importance of resting properly. I have the achievable goal of 5 pull ups in a month and at the end of my workout today, I managed one quality pull up, so I'm well on my way. It's been an enjoyable journey so far.
If you can do 1 strict pull up that's amazing, you'll be able to do 5 soon :)
Good luck in your workouts and achieving goals!
Very nice video :)
OMG!!Basic??push ups one arm???
Excelente!!
+Enrique Alvarez yeah!
Thanks to you i've gained something that i've been trying to gain for months : consistency! I was on and off of gyms, on and off of home workout routines, and i came across your video and now i'm into this for real, in a week of training everyday i already see the difference in me, which blew my mind .. I've been doing each part everyday , 10 perfect reps before even attempting the next exercise : when i got 10 perfect basic pushups, i aimed at 15basic/5russian before going for wide, then 15russian/5wide, and so on . Your exercises are fun and very very challenging , i hated all the premise of gyms "hey lift this" , "i can't" , "lol then lift lower" . Not in calisthenics . A big guy challenges you to see who lifts the most but if you ask him to a one leg one arm pushup competition you'll win hard! It's fantastic how you gain much more than raw body volume. You win strength, flexibility, overall well-being, It's exactly what i've been looking for forever!
im glad i saw this post because im about to start and didnt know exactly where and when to move on but I know for me that your regiment would work. thanks!
+Mihnea Paul Mihaila aesop rock daylight ;)
Im not sure whats your point on the big guy,you become better at what you train,it would be like a swimmer being surprised that a boxer cant swim as fast as him,people need to stop having this limited mindsets,you can do this and still go to the gym and do squats and bench and deadlift,you dont need to pick one,most of my gym routine consists of weighted calisthenics,like pull ups,dips,squats,but i also do bench press,overhead press and deadlifts,its best to combine,even the guy from the video does squats and deadlifts with a barbell
Darude-Sandstorm
you sir are my full and final inspiration to star my bodyweight training. I have same goals as yours and I don't prefer gym.
Here for reference. Like so more people can see it.
Part 1 pushups 0:11
Pushups 0:13
Russian pushups 0:18
Wide pushups 0.25
Diamond pushups 0:33
Archer pushups 0:40
One hand pushups 0:47
One leg one arm pushup 1:01
Part 2 dips 1:19
Jumping dips + slow negative 1:22
Dips 1:29
Russian dips 1:36
Single bar dips 1:41
Korean dips 1:47
Korean dips (underhand grip) 1:50
Ring dips 1:58
Bulgarian ring dips 2:08
Archer ring dips 2:15
Part 3 Handstand pushups 2:41
Beast pushups 2:44
Elevated pike pushups 2:52
Wall headstand to handstand 2:56
Wall handstand pushup 3:01
Wall deep Handstand pushup 3:07
Ring Handstand pushup 3:13
Ring Bulgarian handstand pushup 3:21
Headstand to handstand pushups 3:25
Handstand pushups 3:33
Deep Handstand pushups on bars 3:44
Part 4 Tricep extentions 4:19
Ayo, I just wanna say thanks man. In only a couple months I've gotten more progress than I thought I ever could. With working out and a proper diet I've improved so much. Thanks for making these videos and giving me the motivation to keep working. Watching your videos shows me what I can be. Thanks Dominik.
Complete Breakdown
Pushups:
Basic Pushups
Russian Pushups
Wide Pushups
Diamond Pushups
Archer Pushups
One arm Pushups
One leg One arm Pushups
Standard Pushup weighted
Standard Pushup weighted decline
Dips:
Jumping Dips Slow Negative
Standard Dips
Russian Dips
Single Bar dips
Korean Dips
Ring dips (rotate)
Bulgarian ring dips
archer ring dips
Standard dips weighted vest
Standard dips weighted belt
Handstand Pushups:
Pike pushups
Elevated Pike Pushups
Wall headstand to handstand pushups
Wall Handstand pushups
Wall deep handstand pushups
Ring Handstand Pushups
Ring Bolgarian handstand pushups
Headstand to handstand pushup free balance
Parallel bar handstand pushups
Deep parallel bar handstand pushups
Deep handstand pushups
Very deep handstand pushups
weight vest handstand pushups
Tricep Extensions:
Close grip behind back dip
Tricep extension pushup
Jack pushups (Elbows to the side overlapping hands alt diamond)
close front tricep extension
Incline Tricep Extension
One arm incline tricep extension
"impossible" on straight bar
"impossible" on dip bar
"impossible" on edge of dip bar
Planche Pushups:
Straight arm hollow body
pseudo planche pushup
bent arm planche hold
tuck planche pushup
wall planche Pushup (Hands at chest)
wall planche Pushup (Hands at waist)
flat tuck planche pushups
planche pushups (single set)
straddle planche pushups
full planche pushups
MultiPlain press:
tuck
flat tuck
straddle
full
90 pushup negative +bent arm planche hold
90 pushup negative +bent arm planche pushup into headstand into HSP
90 pushups
dip planches
Injury Prevention Exersises:
dorsal pushups
wrist pushups
wrist to fist
finger extensions
thumb pushups
Fun Compounds:
explosive pedastool side to side pushups
vega-board pushups
russian one arm pushups
burpees
wheels
fingertip pushups
juice pushups
tiger bend
bruce lee 2 finger pushups
explosive dips
HFK dips
Ring Grip pushups standard
Ring Grip pushups close grip
Ring Grip pushups one arm
Luis Ernesto pushup
One arm advanced (advanced) plank pushup LaLanne
Hand stand pushup + planche pushup
Walker Firmin You are an angel ❤❤❤
Big thanks man !
U forgot something
You're awesome!!!
And now make all that shit ,,jesus, it will be hard.
all of my goals in one video, perfect! I'm only 16 and I just started working out, but I'm determined to reach this level one day
Hands down one of the best videos I've seen. Deserves much more attention! Excellent work and respect to you!
Definitely waiting for part 2
A pleasure, it's great to see someone set goals and achieve them through hard work and determination. It's a credit to you.
10 years later still best vid! thank you dom you're the reason why i still keep doing these. im 33 now and doing now! God bless you bro
Dominick's definitely the truth. I know this workout video was posted some time ago, but it's so so cool to get one on the pressing muscles of the body. I've been checking out his calisthenics for some time now since my late teens and am trying to get back into calisthenics and bodybuilding, I even grew taller too.
Man you are too good...Respect from India to you sir keep going and keep motivating...
I can't wait for the next videos on pulling, legs, core, all that good stuff!!
Toothpick is essential
Yeah lol!
You are the reason I got into calisthenics, and here I am three years later still in the grind........
Some of the. Press-Ups he did, were just. Amazing.
Great video Bro! Just added to my favorites!
It's in my favorites too!
Thanks so much
You sir "is" a beast.
dude you have a fucking awesome set up in that wooden cottage-looking place. looks so homey and workout friendly
I remember when I was 14 1 year into working out, this was the first video I ever saw that introduced me to calisthenics and gymnastics
It’s 2023 and I really found this video helpful, now I know what I gotta do and finish in Oder to progress
I've taken a lot of inspiration from this video, it's progressed my work-outs a lot. You should see me trying to do some of these in the gym though - *thud*, pick self up off ground, act like meant to do it (repeat)
This has got to be one of the most well done videos I have ever seen, and I am an avid RUclips user.
I didn't even make it 10 sec into this video and I love it already just from hearing aesop yeahhh!!!! Now I shall continue to the rest of the video
This video is amazing. No bullshit, just going into an absolute library of calisthenics exercises with proper form. Amazing.
I started calisthenics about a year ago and this has really inspired me to keep going. Your hand stands look so effortless. Great work and great results! Well done. I like that you stressed the importance of patience...hard work + patience is the only way. There are no quick fixes in fitness only gimmicks.
Svaka čast *****! almost 1M views...putting our little country - Slovenia on the world map of callisthenics. keep on inspiring and get better soon ;)
I am a big fan of Dominik Sky! L♥ve from Slovakia
This is the perfect video for anyone going into calisthenics! I was looking for a good video of new calisthenic exercises and this was just amazing! Thank you so much!
It's great to hear that you're interested in calisthenics.
I invite you to check out my website if you are interested in more video tutorials.
It's for beginners as well as advanced athletes.
I explain my diet strategy and training plan in detail there.
www.dominiksky.net
Love and positive energy!
Here is the name of the songs:
- Aesop Rock - Daylight
- Aesop Rock - None Shall Pass
- Snowgoons - Starlight
HSP form has improved significantly over the years
Had to stop doing my calisthenics , marshall arts and parkour training for nearly 2 months because I had no time caused by studying,job and not enough sleep. I finally could work out today ( thanks god ) and after watching a couple of your videos I worked the shit out of my weak ( feeling ) body. You´re a great motivation Dominik.
Keep pushing ! ..and pulling.. and so on ^^.
Cheers mate !
The fact that you like Aesop Rock makes you that much more awesome :D
I didnt know dips
have nationalities.
kkkkkkkkkkk
Haha
Incredible! I want to be able to do even the first step - I've got the standard push mastered now. I can do many with proper form - no sweat.
Very motivating and enlightening. This is the kind of training the military needs more of. I see too many guys hitting the weights, not enough cardio, and rarely do calisthenics.The most important message in this video though..."Be Patient".Thank you Dominik SkySmooth jam btw.
Anyone come back to this after the latest one-arm push up video?😂 thank you for the incredible videos!!
Watching this video 0 to 7mins : wow strong ..
Watching this video 7mins onwards: Wtf, is this human? XDxD
this guy is insane god damn nice work dude
Thank you bro for your kind compliment. =)
I really appreciate it. =)
No problem, thanks for the video. Also, can I ask, do you use weights aswell or just calistenics? I'm 14 and trying to build muscle, any recommendations?
Hey you are 14 years old and you are still growing. Just keep in mind to train daily, eat a lot of vegetables, fruits and think about your health. Stop eating junk food, drinking soda and start taking healthy choices.
Start doing push ups every morning, and do 30 min of light jogging every day. In 5 year time this will accumulate in lots of endurance and strength.
And yes I am using a lot of weights in my training..but I would not recommend them for you yet. Make sure you build a really strong basis first.
Dominik Sky Thank you! That is really helpful.
this is seriously amazing. But now i feel discouraged by this stunning and impossible exercices.... i feel like i'll never get there LOL
Goodluck hunni,you look really nice in your pic and don't be too disheartened everyone starts somewhere and you have to remember these guys are on steroids.
Thanks for the precious words xox
It's pathetic when people consider anyone who is much better than them physicaly to be taking steroids. It's like they are trying to make themselves feel better by convincing themselves that they must be "cheating" to be able to be better than them.
kingdaleclarke Do you really believe what you just said? Or is that jealousy?
defuq?! he take steroids?? never!
Thank you Dominik Sky! I was really 101kg and a Fat Fck back in 2015 but saw these video tutorials. Now Im 70kg in 2021 and kept doing till now. Since pandemic starts this is still by far best tutorial together with your pull up tutorial variations, Abs and Legs Tutorial. Have Great Years ahead of you 🐯
I see this video for the first time 10 year ago.. end in 2024 is the best motivation calisthenics video
I am just going to cry in a corner now........
Can u do a run through of all of you gym equipment and where you got or if you made because u got that awesome aching in the backyard I would love to see u talk abt it
Wow, that Aesop was a pleasant surprise. I thought I had my music going on in the back
Dude, I have just recently started doing calisthenics, ( used to do weighed body building), its just that, I have only one word to describe you.. Amazing... You are my goal now :D
Your videos motivate the shit out of me! Old and new thanks for sharing the info and the positive spirit!
Those Russians though...always putting a twist onto everything lol
he's Slovenian
Martin Pusar I think she meant the Russian version of the exercises
zdaaaar
Че ты там про Россию базаришь, а?
@@domashenkoparkour4149 внатуре блэт
SONG at beginning Aesop Rock - Daylight thank me later ;)
Thank you. ;)
thank you 😉
Thank you!!
cheers bro"!
Lol thank you, you’re the man. :)
this guy is better than franko medrano
+RF Heaps, it's just that Frank is North American, that's why the recognition
+RF I can appreciate this guy's ability but frank medrano looks like a dried grape.. it's all about looks yo. This guy still has his top on
+RF lol dont compare an pro with an amateur, even though he looks creepy, american or not doesnt matter, franky would eat him. no hating on this guy, he is doing great!
wait.. wait, what did you say amatuer lol ?!!! amateur hahahahaha
i didnt say anything, as you can clearly read, there i WROTE amateur if you compare him to frank medrano ...
next thing pls do some research before you start typing, its not helping just to grow muscles if your brain isn´t growing either..
Was going to buy a calisthenics book to improve gymnastics strength... then I found your channel. Good work!
Dominik Sky, Fitness FAQs are the ultimate body weight training channels! Thanks for all the great videos man, superhuman stuff!!
Anyone struggling with the diamond push-ups? To do a perfect diamond push up requires immense tricep strength!!
Thats right man
man u should be like the next 007 or something
My money's on Batman. Replace rings with swingline and we have the best man to be in the cowl.
you are very crazy man, but I try your train. it's the best what I do see!!! I'm impressed!!!😱😵
2021 and still the best tutorial ever
Years later and this is still my favorite workout video ever.
Perfect!!!
I want to see some body, with this kind of traning, in a fight.
+Dominik SKY (Starašinič) rly?
+Dominik SKY (Starašinič) Bro are you for real?! I think you could handle it tho :D
+Fabricio Pacino Pacino Strength only makes sense if we use it to lift ourselves.
+Fabricio Pacino Pacino Connor Mcgregor and Carlos Condit both incorporate alot of Calesthenics into their training regimen
+Luke Crawford but for most of the time they train their respective martial art!!!! It doesn't matter how strong, fast or whatever you are, if you fight against a fighter...train fighting
Like, if being able to do 1000 push-ups means anything, if you can't land a clean jab
Love the vid, but not exactly beginner. Couldn't even do half of these.
+김지호 then just start with normal pushups and go from there (:
Yeah I'm up to doing like 2 sets of 20 diamond pushups.
Thanks for your advice. I'll read it over when I get home.
OH SHIT, VEGETARIAN BOY?!
Bei he is showing the progression you have to make from beginner to Dominik level. Obv 99% of people can't do this exercises, but he is showing you how to make them the correct way and fastest way
You lost me at Russian push ups. LMFAO!! I could barely do 2!
thanks for making this, now I have plenty of mini goals to set for myself. I'll never give up
Took me so long to find this video again. Glad it is still up!
At what point would it be recommended to move on to the next level? Would it be when you feel comfortable doing 15-20 reps for the lower levels and doing 5-10 for the higher ones or something like that?
+The Crab He says 5-8 in the description
once you can do 8 reps
+snackbar You realise you're supposed to go basic > russian > wide > diamond > archer right?
So they're not at the same level if you need more tricep strength for diamonds than basic or wide. I'm not denying that the video doesn't give the best advice with progression, but I can do far more basic pushups than diamond pushups before I have to give up. Sure, this is only my personal experience, but I'm guessing you're also only using your personal experience on deciding how "hard" different types of pushups are.
You should train to around 8-10 reps, because after that you are starting to develop more hypertrophy than strength. Try to stay always 1-2 repetitions out of failure, which means you are working at the top of your performance. You should also have the right volume of work. For example for a beginner: 4 exercises, 3 sets each. You should have balance between push and pull, and vertical/horizontal/inverted push and pull. Rest 3 minutes at least between sets for a right recover. Now you can start ;) and don't forget to warm up and work on the flexibility
good video. There was no leg workout however.
sarcasm :). But I would also be interested in the leg workout of
yours.Your workout was so good that I didn't even read the title :).
That says it all. Keep inspiring.... Your fan now.
+Dominik SKY (Starašinič) How many times a week do you train? and you train full body, single skill or muscolar group at time? Please answer, I need to know.
+Dominik SKY (Starašinič) Thank you bro. You helped me a lot. For me you are the most complete calisthenics athlete. And I've always been curious to know how you train. I discovered calisthenics through your videos, some years ago. I follow also others athlete, but like i said, for me you are the best. Respect from Italy.
Legendary video. He does full body exercises all the time and yes they use your legs. All push ups require your legs and bum to be flexed. He clearly showed how not to do it. If you don't do it properly you won't use legs then. Your own loss.
The video and the title specified it was only upper body.
То самое чувство когда русский, но впервые слышу о каких-то русских отжиманиях!
ну те 2 упражнения я много раз видел в живую, да и сам тренил. При чём тренить так начал раньше, чем увидел. Просто стал экспериментировать) На самом деле я хз почему он их выделил, да и ещё "русскими" назвал. Особо ничего не натренируешь такими упражнениями
@@Tornado00900 Там возникает статический момент, так что связки укрепляются. Плюс - уменьшение количества повторений в подходе без увеличения веса. Это примерно тоже самое, как в подтягиваниях в верхней точке вправо-влево сместиться.
просто их на западе так называют
Was saved in the watch later. Came here after I can do few push-ups, pull ups, dips in proper form. Hope to do these all very soon.
this is really helpful specially for someone that wants to start bodyweight training as a whole...thanks dude
I can do the basic pushups, wide, and barely diamond/archer.. Russian seems impossible. Also no equipments for the other exercises :/
Its not impossible... Just need a bit of Hardwork :P
I also stumbled over the russian push ups. What I did was doing them while resting on my knees and not on my feet. A lot easier but at least I get the feel of it.
Archer pushups are basicly a form of pushups that make u able to get to one handed pushups later, regular dips u can just tuck ur legs in and use 2 chairs, be creative!
I find russian pushups easier than diamond e..e
Bar brothers push ups hahaha
good to see you replying old comments! keep it up
why can t i see his comment?
@luca Della Sciucca Because he salty.
Dude it says the audio is unavailable due to copyright! :(
this video has really helped me bro. Worked my way up to one arm push ups now on to planche push ups. One arm push ups were a bit of a disappointment as lost size in my chest but did gain a shit ton if strength. looking forward to more videos mate.
I don't think i need to say this... but THIS GUY IS A BOSS!!!
How many time per week did/do this?
***** Man you must be sore as fuck all the time. I used to do 150 push ups + other exercises a night before bed when I was in university and my ribs felt like Mike Tyson's punching bag, like they were bruised all the time.
Yah it got easier after my first month but i was always sore and loved it.
How do you deal with over training?
*****
no way? training every day you are kidding
how many times a week did you train when you just begon doing calisthenics ?
Охуенно ты это делаешь! Вообще красавчик! Спасибо за видос!
ага, мотивирует зараза.. )) эх.. ещё и лето скоро... %) лайкну на удачу! ;)
nooooo the audio :(
7 years later and it's still helpful
Damn. You the real life batman with that control of your body. Very impressive.
Русские отжимания???????????
Русские отжимаются без рук😂😂🤣😀🤣😁😂😁!!!
u were benching essentially 280 lbs with him on ur back, and they calisthenics doesnt translate to weights or make u stronger
Daniel Chachanashvili I've always done a mix of weights and calisthenics because I see benefits from both. Throughout the years I've learned that weightlifting does not translate well to calisthenics, but calisthenics does translate pretty well to weightlifting to some degree
actually it does make you stronger and make you more active and its better than going to the gym
lol wondering why all of his responses were deleted
Hm...I am wondering the same thing. =)
the homemade handle attached to the wood pieces and the cinder blocks make it look really raw the way Calisthenics should be done.
Dominik
I don't know which site you wanted the comment on so...
I'm 47, 6'1", 215 lbs, 3 yrs ago i was 297 and couldn't do 1 pushup. I now can do just 25 non stop but then i need at least 5 minute break before i can do 20 nonstop. The hardest thing for me in basic calisthenics is i'm not strong enough yet to push nor pull my body weight. I can't do 1 pullup. But i keep trying cause little by little i know i'm getting stronger.
Thanks, I'm a beginner and this video is super helpful to see how calisthenics evolves.
This is for story and people will find this pure gold
wow some of these are just unbelievable
Thanks for sharing your knowledge! I'm currently resting my lower back because I hurt it while training. I will learn my weakness in your videos and train smarter after the recovery. Continue sharing and thanks again for your time!
Total bad ass brother... I am seriously impressed!! I've been searching for body weight exercises and this video has an excellent variety.
Best , need capslock , BEST Calisthenics Tutorial EVER! Looking further for Beginner to Advanced for Legs
Such a nice Inspiration, I like the variety of exercises! Ive started 2 weeks ago with calisthenics Training and I have already got the Feeling that I have improved myself (been hitting gym for years but no big improvements). Through this video I will improve faster and better thank you!!!
great videos dude.
despite being not anywhere as fit as you are, and almost an old man, I find your videos very inspiring . You take exercising to a different level. Make me go to gym more. well done and thank you ( Croat from London)
definately this guy is better than franko medrano. he has lot more skill. thanks Dominik SKY for making this video and let us know that how hard we can push our body to the limits. hats off.
So inspiring! As always quality content big man. Will buy an online this year. For all the free knowledge and ideas you gave me over the years🤘🏽
Man, you are amaizing. Glad to see something different to all those "insane 6 hours body transformation" videos
I found you and now I'm trying to watch all your videos. I begin to feel that I can start slurred :)
You are an amazing, your progressions are the bestand actually make sense
esse video é um monumento historico, atemporal.
Great progression! Thank you! :)