Top 5 Calisthenics Exercises to Build Upper Body Muscle

Getting a strong upper body is the dream of every man. We keep hearing about the Dorito body where the person is stronger and muscular in the upper body, shoulders, and arms but lean and strong in the abs. In short, your aim needs to be something that can help you look like a superhero who can lift some weight. However, if we look at the mass gaining exercises we will mainly be able to see exercises that require you to lift a lot of weight. This means that you will be doing a lot of bicep curls and weight-based exercises. However, if we look at the pros and cons of weight-based exercise we realize that these exercises restrict you in so many different ways. As a result, most people choose Calisthenics Exercises.

With the help of Calisthenics Exercises, you can easily gain muscle but you will not be using any external weight. This also means that not lifting any external weight will help you avoid any injury that might take place due to the wrong technique of lifting weight. Apart from this, Calisthenics Exercises liberate you in the best possible way. You do not need any gym membership or you don’t even have to purchase any weight. It is all about the right technique and the way you will be using your own body. Another very important thing is the fact that these exercises will help you stay at the top of the game because they are usually used for sculpting the body and not making you look extremely bulky.

With the help of this article, you will be able to know why Calisthenics Exercises are best for you. We will also list some of the best Calisthenics Exercises that can help you get the desired muscular body that we all dream of. These simple Calisthenics Exercises will help you customize a simple workout plan that will suit your body.

What Is Calisthenics Exercise and Why Is It Better?

It is common knowledge that if you need to gain muscle you need to focus on weight-based exercises. This also means that your weight ratio if exceeds a certain limit can cause injury. However, you can avoid using external weight and rely on your body weight. This method is ancient but very effective. If we look at history, we see that the Greeks initiated this method of exercise. They used to lift their body weight and center it towards the muscle group that they wanted to focus on. Simple changes along with consistency helped them get better. Even if you look at their portraits you will see that most of the philosophers and kings have a very specific shape of the body. They are neither too muscular like a hulk nor not so lean either. Their main method of exercise was using various Calisthenics Exercises.

With the help of Calisthenics Exercises, you can simply use your body weight and lift it through different poses. If you look at yoga, you will see how effective the technique of lifting body weight is. This is mainly done by using the body weight and focusing the whole-body weight on just one muscle group.

Top 5 Calisthenics Exercises to Build Upper Body Muscle

The basic thing that will help you make the most out of your limited time with the Calisthenics Exercises is to learn the technique. In most cases, you will need to sport the wall or just your body but if you slip or your technique is not right, you might end up straining your muscle. This might not cause a permanent injury but you will see the effect in the form of extreme pain. To make sure that there is no injury, your main focus needs to be on the way of lifting weight and focusing that weight on the muscle group. To help you customize your workout plan, we have listed down some of the best Calisthenics Exercises for the upper body.

Push Up

Push up is so far the best exercise for upper body strength because you are not only focusing on the full body weight on the upper body you are also making sure that you are lifting up and down. Try to get into the plank position and then hold your weight in both hands. Now go down and touch your nose to the ground, once done now you need to lift back up. Your weight needs to be on your upper body and your toes. Most people do not consider toes important and just let the weight be divided at the knee which is not at all effective.


For the plank, you need to hold the weight on your elbows and stay there. Make sure your back is straight to avoid any muscle strain and your core is tight. You need to hold the position rather than move up and down. This will help you in working on your abs as well as your arms.

Pull Up

Pull-up is an excellent workout for your arms as well as your shoulder and chest. The best way is to use a monkey bar and grip the bar with both hands. Now that you have your full grip, try to cross your legs. This will help you to pull yourself up easily. Now just pull up while keeping your core tight. Make sure your back is straight otherwise, you might feel the strain on your back.

Chest Dips

Chest dips are perfect for shoulder muscles as well as chest muscles. You need to hold on to two different bars and hang up to them in a way that your legs are not touching the ground. You can use the back of two chairs as well. Now take a dip and come back to the original position. This will get easy with practice.

Incline Push-Ups

For incline push up you need the support of a box or a wall. If you do not have a box, you can also use a bench or a chair. Like simple push-ups, you just need to hold to the bench so that you are not pushing yourself in. Most people who find push-ups difficult are asked to start by practicing with incline pushups. You need to keep both hands on the bench while your lower body is on the ground. Once you have your position right, start by dipping and touching your head closer to the bench.

Bottom Line

To sum it all up, your main purpose is to set an aim and then customize a simple workout plan that will suit your body. With Calisthenics Exercises, you do not have to worry about the safe weight ratio because it will all be up to your body weight. Another important thing is that your body weight never gets too much so if you are just focused on the technique, you will soon notice that you are doing much better with the Calisthenics Exercises rather than other weight-based exercises. Overall, exercise is not the only thing that you need to work on. You also need to take care of your diet and your lifestyle. Simple steps within your lifestyle will help you retain the improvement because most people when leaving weight-based exercises eventually end up losing the mass that they have gained over time as well. To make sure that your workout plan is helping you, track your progress and then change the technique according to your progress.

Kirsty Wark

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