Calisthenics can significantly improve any lifter’s health and fitness. By integrating only body weight, the lifter has the opportunity to build up strength and prioritize correct form. This allows lifters to emphasize technique as strength improves to decrease the chances of ego lifting and injury.
Adding a calisthenics arm workout to your weekly training routine can provide numerous benefits, like improving appearance and joint stability. These bodyweight exercises can be easily accessed anywhere, whether traveling on the go or at the local park. Take advantage of these calisthenics exercises to upgrade your upper body fitness.
7 Calisthenics Arm Exercises
The exercises in this calisthenics arm workout actively target muscle groups in the arms.
- Chin-up.
- Chair tricep dip.
- Bodyweight bicep curl.
- Forearm push-up.
- Reverse-grip chair inverted row.
- Wall tricep press.
- Diamond push-up.
These movement patterns integrate the deltoids, triceps, and biceps to improve strength and muscle mass.
Top 7 Calisthenics Arm Workouts
Want to get started improving your upper body strength and appearance? Use these calisthenic exercises and arm workouts at home to improve muscle mass and strength.
Chin-Up
Chin-ups are one of the top arm exercises for a calisthenics workout at home. Similar to the pull-up, the chin-up incorporates a different hand position to emphasize the engagement of other muscle groups. It utilizes an underhand grip (palms facing backward), while the pull-up uses an overhand grip (palms facing away).
The chin-up effectively targets upper body muscle groups in the back, chest, and arms. It engages muscles like the biceps brachii, posterior deltoids, and latissimus dorsi to lift the body to the bar. All the lifter needs to perform the chin-up is an elevated bar, like a pull-up station, machine, or mount.
How To Do
- Set up a safe pull-up bar mount in your home gym space.
- Use a stable bench, chair, or box to reach the bar.
- Position hands slightly outside shoulder-width apart in an underhand grip.
- Move off the bench and let the arms straighten and the body hang without rocking. This is your starting position.
- Inhale.
- Exhale and drive the elbows down to the floor to draw your body up to the bar.
- Pause when your chin reaches the bar.
- Inhale and lower your body to return to the starting position.
- Repeat for goal-driven sets and reps.
Tips
- Do not allow the body to swing or sway excessively in the chin-up. Activate the glutes and abdominals to tense the body and decrease excessive movement.
- Integrating a thumbless grip will decrease bicep involvement in the chin-up to increase back muscle activation. To focus on arm muscles, incorporate the thumbs to improve desired bicep activation.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 15+ |
| Power Training | 3–5 | 1–5 (Explosive) |
Chair Tricep Dip
Chair tricep dips are among the best tricep workouts, and they use body weight and minimal gym equipment. Although this calisthenics exercise focuses on the triceps, it does utilize other muscle groups, like the anterior deltoids.
Tricep dip variations are proven effective at targeting the triceps brachii, improving joint stabilization and functionality. The chair tricep dip is one such variation, which can be performed anywhere. It can be executed using a bed, chair, countertop, or floor.
How To Do
- Find a chair for the exercise.
- Ensure the chair is stable and will not tip over during the exercise.
- Sit on the edge of the chair.
- Position your hands on the chair right outside of your hips.
- Push your palms down to lift your butt off the chair.
- Move your butt over the edge of the chair while keeping your arms straight. This is your starting position.
- Inhale.
- Lower your body past the seat until your elbows form a 90-degree angle.
- Exhale and press your palms into the chair to lift the body until your arms are straight.
- Return to the starting position.
- Repeat for goal-driven reps and sets.
Tips
- Avoid flaring the elbows out to the sides. This poor form cue places excess strain on the elbow and shoulder joints, risking injury. Tuck the elbows in and drive them behind you to execute proper form and muscle engagement.
- Use the visual cue of pressing the palms down to improve tricep activation in the chair tricep dip.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–10 |
| Endurance Training | 3–4 | 12+ |
| Power Training | 3–5 | 1–3 (Explosive) |
Bodyweight Bicep Curl
The bodyweight bicep curl is an alternative when the lifter has no gym equipment to perform a weighted bicep curl. It uses the lifter’s body weight, specifically the leg, to integrate resistance and stimulation to the biceps brachii. The dumbbell biceps curl is an example of a variation that integrates gym equipment to increase resistance.
Lifters wanting to improve muscle and strength without equipment can use the bodyweight bicep curl in their calisthenics arm workout. It can help lifters strengthen their arms when limited to gym equipment or time.
How To Do
- Sit on the edge of a chair or bench.
- Curl your right hand underneath your left thigh. This is your starting position.
- Inhale.
- Exhale and curl your thigh up towards your chest.
- Return to the starting position.
- Repeat for goal-driven sets and reps.
- Switch sides.
Tips
- Do not use your leg to lift during the bodyweight bicep curl. The only movement should come from the working arm. This will increase muscle activation in the bicep as it is forced to lift the weight of your leg.
- Keep the chest high. Do not slouch forward over your thigh as you perform the exercise.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 4–5 | 8–6 (slow and with maximum resistance) |
| Hypertrophy | N/A | N/A |
| Endurance Training | 3–4 | 12–15 |
| Power Training | N/A | N/A |
Forearm Push-Up
The forearm push-up is one of the many variations of the traditional push-up. It integrates the forearms into the lower part of the push-up to emphasize more tricep engagement. Like the traditional version, the forearm push-up activates the deltoids, pectorals, and triceps.
In a calisthenics arm workout, the forearm push-up is an excellent option for working on upper body strength in the arms. It tests the lifter’s current capabilities and allows for improvements in muscle strength and mass.
How To Do
- Enter a high plank position on your hands and feet. This is your starting position.
- Inhale.
- Bend at the elbows to lower yourself down onto your forearms.
- Exhale and press your hands through the floor to return to the starting position.
- Repeat for goal-driven sets and reps.
Tips
- When placing your forearms on the ground, ensure they are close to your ribs. Positioning the forearms too far out can cause the elbows to flare out to the sides during the push-up.
- Refrain from sagging or elevating the hips. Ensure that the body forms a straight line from head to toe.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–10 |
| Endurance Training | 3–4 | 12+ |
| Power Training | 3–5 | 1–3 (Explosive) |
Reverse-Grip Chair Inverted Row
The reverse-grip chair inverted row is a creative variation of the inverted row. It allows lifters with limited gym equipment to train their upper body.
This exercise trains various upper body muscles, including the deltoids, rhomboids, trapezius, biceps brachii, and latissimus dorsi. The inverted row improves spinal stability, which can be helpful for lifters who struggle with back pain. Altogether, it’s a proactive alternative for a calisthenics arm workout to improve strength in the biceps and deltoids.
How To Do
- You will need two chairs and a short bar.
- Position the chairs so that their backs face each other. Leave a space between them for you to move in between.
- Sit between the two chairs.
- Place your feet flat on the floor and bend your knees.
- Place the bar on the tops of the backs of the chairs.
- Grip the bar about shoulder-width apart in an underhand grip.
- Allow your arms to straighten so your body is lowered to the floor. This is your starting position.
- Inhale.
- Exhale and pull your torso up to the bar.
- Stop when your chest touches the bar.
- Inhale as you return to the starting position.
- Repeat for goal-driven reps and sets.
Tips
- Do not dip your neck forward while performing this exercise. Doing so can increase tension in the neck, resulting in pain.
- Avoid flaring the elbows out to the sides. Drive the elbows down to the floor instead.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 2–5 | 6–8 |
| Hypertrophy | 2–6 | 8–12 |
| Endurance Training | 2–4 | 15–20 |
| Power Training | 2–5 | 4–6 (Explosive) |
Wall Tricep Press
The wall tricep press is an excellent calisthenics arm workout exercise emphasizing the triceps. It integrates the triceps, deltoids, and abdominals to establish movement and maintain stability.
The triceps make up the back part of the arm, opposite the biceps. Training the triceps is important for tightening the muscles and improving appearance. It can help deter bat wings, which refer to excess fat or decreased muscle tone in the triceps area.
How To Do
- Place your hands on a wall about shoulder-width apart. Make sure your fingers are pointing toward the ceiling.
- Take a few steps away from the wall, keeping your hands still. Your arms should be straight. This is your starting position.
- Inhale and bend the elbows to lower your body to the wall.
- Pause when your nose nearly touches the wall.
- Exhale and push away from the wall to return to the starting position.
- Repeat for goal-driven reps and sets.
Tips
- Keep the elbows close to the body throughout the movement to maximize tricep engagement.
- Maintain a straight back and neutral spine to prevent the hips from sagging or twisting. These movements can increase joint strain, resulting in issues like back pain.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 8–12 |
| Hypertrophy | 4–5 | 10–15 |
| Endurance Training | 3–4 | 15–20 |
| Power Training | 2–3 | 6–10 (Explosive) |
Diamond Push-Up
The diamond push-up is another variation of the traditional push-up. It is one of the top tricep push-ups for training the back of the arms to improve strength and muscle mass. This movement engages muscles like the deltoids, triceps, and lower chest.
This exercise is named after the unique hand position integrated, where the hands form a diamond shape. Establishing this shape creates a narrow hand placement that challenges the lifter’s stability and balance. Due to this increase in difficulty, the diamond push-up is considered a progression of the traditional push-up.
How To Do
- Begin in a tabletop position on hands and knees.
- Create a diamond shape with your index fingers and thumbs touching. Position your hands in line with your chest.
- Move off your knees to enter a high plank position. This is your starting position.
- Inhale and lower your body to the ground.
- Pause when your chest touches the floor or comes as close as possible without breaking form.
- Exhale and push through the floor to return to the starting position.
- Repeat for goal-driven reps and sets.
Tips
- To modify for beginners, simply place your knees on the ground to reduce intensity. Beginners can strengthen their upper body and build up to eventually take their knees off the ground.
- Push the elbows back behind you instead of out to the sides. This cue will help increase muscle engagement and deter injury.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 3–5 (Weighted) |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Best Calisthenics Arm Workout Routine
Now that you’re ready to begin training your arms with calisthenics exercises, it’s time to get a workout routine together. Use this sample calisthenics arm workout routine designed to stimulate hypertrophy to get started.
Exercise | Sets | Reps | Rest (between sets) |
|---|---|---|---|
| Chin-Up | 3–4 sets | 8–12 reps | 30–90 seconds |
| Diamond Push-Up | 3–4 sets | 8–12 reps | 30–90 seconds |
| Reverse Grip Chair Inverted Row | 3–4 sets | 8–12 reps | 30–90 seconds |
| Bodyweight Bicep Curl | 3–4 sets | 8–12 reps | 30–90 seconds |
| Chair Tricep Dip | 3–4 sets | 8–12 reps | 30–90 seconds |
Anatomy Of The Arms
The upper arms have three main muscle groups: the deltoids, biceps brachii, and triceps brachii. Each of these muscle groups has functions needed to support daily movements, like changing clothes or brushing your teeth.
The deltoid comprises three heads: the posterior, lateral, and anterior. The anterior deltoid, or front delt, is found at the front of the shoulder. It establishes internal rotation of the shoulder, or putting your hand behind your back, and forward arm movement.
The lateral, or medial, deltoid establishes the middle section of the shoulder between the posterior and anterior heads. It supports shoulder abduction (lifting the arm to the side) and flexion (forward lifting).
The posterior, or rear, deltoid is situated at the back of the shoulder. It creates shoulder external rotation (hand behind the head) and extension (arm moving backward). It also assists with horizontal abduction (moving the shoulder away from the body’s midline). Whenever you wave your hand or reach behind you to pick something up, the rear delt is supporting this action.
The triceps brachii, at the back of the upper arm, comprises three heads: the medial, lateral, and long heads. This muscle enables elbow extension to straighten the arm in numerous movement patterns like opening or closing doors.
The biceps brachii is a thick muscle in the upper arm made up of two heads: the long and short head. It flexes and supinates the forearm, meaning it bends the elbow and rotates the palm upward. These movement patterns are used when we shake someone’s hand, open a door, and brush our hair.
Anterior Deltoid
Muscles located at the front of your shoulder region
Lateral Deltoid
Muscles located at the side of your shoulder which gives your shoulders a rounded appearance.
Posterior Deltoid
Muscles located at the back of your shoulder. Helps with posture.
Triceps Lateral Heads
Muscles located on the back of your arm between your shoulder and elbow.
Triceps Medial Heads
Small muscles located at the back of your arms. Deep to the triceps long heads between the shoulder and elbow.
Triceps Long Heads
Large muscles located at the back of your arms between your shoulder and elbow. Most outside portion of the tricep.
Biceps Long Head
Most outside part of your bicep.The front of your upper arm.
Biceps Short Head
Most inside portion of the biceps. Located at the front of your upper arm closest to your chest.
Benefits Of Calisthenics Arm Exercises
Calisthenics arm exercises have many benefits for lifters seeking to improve their overall health and fitness without needing a gym. Lifters have access to the ability to enhance appearance, improve stability, and increase strength with these calisthenics exercises.
Increased Stability
Stability is an attribute that must not be overlooked, as it can greatly affect performance and injury risk. In sports especially, quality stability can effectively deter injury as the body is placed in compromisable positions.
Integrating exercises like this calisthenics arm workout can actively strengthen the body and improve joint stability. An example of this would be the tricep muscle, specifically the triceps long head, which assists in stabilizing the shoulder joint. By strengthening the triceps, this muscle can better perform its duties in deterring displacement of the humerus.
Enhanced Appearance
A large percentage of people pursue fitness to improve their appearance, whether it be fat loss or muscle gain. Either way, exercising can contribute to improved appearance, confidence, and other positive health benefits.
Through exercise, lifters can reduce fat and increase lean muscle mass to contribute to an enhanced appearance. The exercises in this calisthenics arm workout target the arms to produce gains in muscle and reduced fat. Altogether, these attributes align with establishing a more aesthetic physique.
Improved Strength
Integrating low- or high-frequency resistance exercises in your workout routine can stimulate improvements in strength. This calisthenics arm workout improves upper body strength, especially in the arms. Each exercise trains different muscle groups in the arms to stimulate improvements in strength and muscle.
Exercises like the diamond push-up can target numerous muscle groups simultaneously to improve overall upper body strength. Isolation movements like the bodyweight bicep curl can specifically target the biceps to stimulate improvements. As a whole, this calisthenics arm workout is effective for producing progress and achieving improved functional performance in daily life.
Training Tips To Keep In Mind
Before you start this calisthenics arm workout, consider these expert training tips. Implement these tips into your training to produce greater results in your fitness journey and prevent injury.
- Target All Muscle Groups: To create a balanced appearance, it is crucial to target all the muscle groups in the arms. Overtraining one muscle group over another can result in an unbalanced appearance. Balance your workouts with a mix of exercises that train the biceps, triceps, and deltoids.
- Achieve Your Protein Goal: No matter your goal, it is critical that you eat enough protein to support recovery. For lifters looking to build or maintain muscle mass, this is even more important. It is recommended to consume 1.4–2 grams of protein per kilogram of body weight per day. Have a goal of consuming at least 30 grams of protein per meal to help hit your protein goal.
- Incorporate Rest Days — Give the muscles time to recover, at least 24 hours, to repair and strengthen. If not given the appropriate time to recover, they are at a higher risk of injury. The muscles may require days to recover depending on workout intensity and current fitness level.
- Raise Intensity — As calisthenic exercises only use body weight as resistance, integrating other forms of resistance is advised. Other methods can be used, like decreasing rest time between sets, to increase intensity and promote continuous progress.
- Examine Breathing Technique — Many lifters, typically beginners, have the bad habit of holding their breath while lifting. This is considered an improper technique, as the muscles need oxygen to perform. Utilize proper breathing techniques to increase core activation to protect the spine and fuel the muscles. During the eccentric (lowering) part of the lift, inhale to feed the muscles oxygen. In the concentric (lifting) portion, exhale to activate the core.
- Use Form Checks — Perform checks to examine current techniques or forms and correct potential errors. Form checks act as an injury prevention tool for lifters. Think of using visual cues like maintaining a neutral spine and engaging the core.
Conclusion
Calisthenics workouts can provide lifters the potential to improve their overall health and fitness without a gym or equipment. This calisthenics arm workout specifically targets arm muscles like the triceps, biceps, and deltoids. Each of the included exercises can help stimulate improvements in strength and muscle mass to enhance performance and appearance.
Frequently Asked Questions
Yes, it is possible to build the arms with calisthenics, but intensity must be consistently integrated to promote continuous progress. In weight-bearing exercises, adding weight easily increases intensity. Calisthenics can play with rest time or integrate progressions to encourage more results.
No, performing arm exercises every day is not recommended, as the muscles need time to rest and repair. Without the proper time to recover, the muscles are more susceptible to injury, and results may be less than desired.
Calisthenics exercises can build the forearms depending on the movement. For example, push-ups integrate the forearm muscles to maintain the raised body position. As a result, exercises like push-ups can help strengthen and build the forearms.
Toning the arms with calisthenics is achievable, depending on the exercise. An exercise like the chin-up integrates muscle groups in the arm, stimulating and improving muscle mass.
Resources
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About the Author
Kaelyn Buzzo, PT Personal Trainer & Nutrition Coach
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