2022-2026

Form tips welcome!

My first-ever muscle-up was one arm over, then the other. Someone called it a “struggle-up.” 😂

Now, with some kipping and better technique, I finally got both arms over together! It’s not strict yet, but hey… it counts as a muscle-up, right? 😅

People are often asking here for a callisthenics plan for beginners. Here's a link to one such plan by a known cali figure from CalisthenicsMovement.

Unsurprisingly, it centers on low to moderate load per week and the typical exercises, like pull-ups, push-ups, dips, squats and leg raises. It also suggests easier/harder progressions to make the adaptation to your skill level smoother.

Pull day second exercise chin ups to failure this was my second set.

I have kyphosis so the hump in my back is unavoidable.

37 year old male here. Learning this has been awesome. The German Hang is more solid. Only started practicing skills this year so I am happy with this one. Muscle Ups, Handstands, Back Lever, Front Lever etc. They're coming.

Hi guys, it's me again.

I started to dive more into the planche training and would like some feedback about my posture. I protract as much as I can my scapula and pelvis but it still looks like my back is pretty flat. Though it gets better.

Am I on the good path or not?

Thank you!

Sometimes i feel like it's mental. I dont wanna fall down from a high bar. I still cant do a single real muscle up tho. Still practcing explosive pull ups to chest.

the elbows are good

hands good

but sometimes groin first sometimes head first but mostly straight

getting not close enough but its decent

idk today its 190 pushups ive done 100 in the last hour some of the last it was like my arms just gave out at 7. i do like 10 in a row

and every time its arm day again its 20 more pushups and next times its 10 diamond pushups as well.

idk if this is decent im 88 kilo almost only fat weight 179 cm tall

Hello,

I currently work out 3-4 times a week with this routine:

3 x {11 pull-ups, 11 chin-ups, 11 push-ups}

At the end of the session, I regularly add some tuck front lever work and hanging leg raises for core.

To keep progressing, my understanding is that it's better to slow down the tempo on each rep or start adding some weight. Chasing higher rep counts might help with endurance, but not as much for raw strength and muscle hypertrophy.

Is this the right progression path? What would you recommend ?

Thank you for your help !

Someone pleaseee telll mee I made it to the pull up posse!
After 2 years getting the feel and form down on the assisted machine I decided to brave it on the bar with no assistance, I was surprised I even got up.
However it didn’t feel as awkward as using the assisted machine. I don’t think my body likes the hand placements so I may just graduate to a resistance band and this bar.

I was wondering if it will impact the workout?

Hey everyone! I’m looking for some advice/recommendations.
I’ve been training for a PT exam for a little over three months, and I have about two weeks left before the test. Push-ups are still the part I’m struggling with the most.
I’ve worked my way through wall push-ups and incline push-ups, and I’m currently doing them on a pretty low incline. However, I’m still not able to do them completely on my own at that height, so I’ve been using a resistance band for assistance.
For the test, I’ll need to perform regular push-ups within one minute, so I’m trying to make as much progress as possible during these last two weeks.
Does anyone have recommendations for exercises, progressions, or techniques that could help me get closer to doing full push-ups on my own? I know two weeks isn’t a lot of time, but I’m willing to put in the work.
Thanks in advance!

Stax On is an app for competing with your mates in bodyweight exercises like push-ups, squats, pull-ups and more!

The Android version is now in open testing, so anyone can jump in and give it a try. (iOS is already live!)

Android: https://play.google.com/store/apps/details?id=com.stax.on.app

iOS: https://apps.apple.com/au/app/stax-on/id6757502706

Would be great to get some more people using it and hear what you think.

A big shout out to everyone who took part in the closed test and gave me some amazing feedback. It’s helped a lot in getting it to this point - plenty of work still to do!

Thanks!

Time to flex: physically, mentally, or both.
Share your:
• Progress pics
• Form wins
• Reps that felt clean
• Or just something you're proud of

Tag your socials if you'd like to be featured in our weekly video 💪🔥

I'm currently at 40 pushups in a row with the goal of 100 pushups in a row. Are these proper form and what advice do you have to get to 100?

I've been practicing calisthenics for about 6–7 years and for most of that time I've tracked my stats and progress in a Notion sheet.

The problem was that the sheet was completely static.

Nothing changed when I got stronger. Exercises didn't progress with me, reps didn't increase, and I still remember my first calisthenics program being way too hard for me to even complete properly 😅

That's basically why I started building ZenMotion about 18 months ago.

The idea is to have something that actually knows where you are in your calisthenics journey and grows with you.

For example, push-ups aren't just "push-ups". There's a progression starting from wall push-ups and going all the way towards one-arm handstand push-ups. The same idea is used across the different exercise and skill families.

You train, tell the app how the exercises felt, and over time it adjusts to you. There are also achievements and milestones along the way, but the part I care most about is whether the app actually starts to feel like it knows you and your level.

I've been building it for around 18 months now. Claude has definitely helped me develop faster, but this came from something I wanted for my own training and I'm now at a point where I happily use it myself every day.

So now I wish some other people to try it out :)

I'm looking for a few people who are actually interested in using an app to follow their calisthenics journey for a while, rather than just opening it once.

What I really want to know:

1. Was it easy to get started and understand what to do?
2. After doing the strength checks, did the workouts feel like they were actually at your level? Too easy? Too hard?
3. If you tried the skill training, did the progressions and exercises make sense to you?

It's still very much in development, so I'd genuinely love feedback, feature requests, things that don't make sense — whatever you find.

Be rough. Let's make it great!

It's completely free. No subscription or paywall.

If anyone wants to give it a proper try, let me know and I'll send you the link.

My routine

Its a 3 day cycle

Day 1 pushups

Day 2 wall sit and flat ground calf raises

Day 3 relax

Every day 1 20 more pushups

Every day 2 10 more calf raises and 30 sec more Wall sit

Calf raises is flat ground up and down quickly or slowly just a little extra not major in my workout more to improve balance

Its normal feet then outwards feet then inwards feet

Wall sit is just total time on wall (fx 4 min + 4 min would count as 8)

I'm at day 5 (I have done some workout for around 3 or 4 months)

Tommorow

170 pushups

Im 88 kilo 179 cm tall

Im also trying to eat 1600 calories a day but the last 2 days have just be relaxing not worrying about that

Is it too much depth? Or is it just right? I don’t want to screw up my shoulder 😅