The ultimate upper body calisthenics circuit workout for building strength and muscle

  • By: gymtrix
  • Date: August 23, 2022
  • Time to read: 4 min.

Are you looking for a workout that will help you build strength and muscle in your upper body? If so, look no further than calisthenics training.

Calisthenics is a type of exercise that uses body weight to provide resistance, making it an ideal workout for those looking to build strength and muscle.

Not sure how to get started with calisthenics? No problem.

In this blog post, we will provide a step-by-step guide to the ultimate upper body calisthenics circuit workout.

This workout consists of four different exercises that target the different muscle groups in the upper body.

We will also provide tips for maximizing the effectiveness of your workout and for what to do after your workout to ensure optimal results.

So, what are you waiting for? Get started on your journey to a strong and muscular upper body today.

The benefits of calisthenics training for the upper body

When it comes to upper body training, calisthenics is one of the best options available. This type of training focuses on using your own body weight as resistance, which makes it a great choice for people who are looking for a low-cost and convenient way to get in shape.

Some of the benefits of calisthenics training for the upper body include:

  • Increased strength and muscle mass.
  • improved joint mobility and flexibility.
  • better posture and alignment.
  • increased endurance.
  • improved balance and coordination.

These benefits are achieved through the use of body weight exercises that target the different muscle groups in the upper body.

By using your own body weight as resistance, you can effectively build strength and muscle without the need for any equipment.

A step-by-step guide to the ultimate upper body calisthenics circuit workout

Before we get into the workout itself, let’s go over a few important tips that will help you get the most out of your calisthenics training.

It is important to focus on quality over quantity. This means that you should perform each exercise with proper form and technique.

It is also important to use a challenging weight. If an exercise is too easy, you will not see any benefits from it.

Conversely, if an exercise is too difficult, you may risk injury.

This workout consists of four different exercises that target the different muscle groups in the upper body.

The exercises are as follows:

Push-ups

Push-ups are a great exercise for targeting the chest, shoulders, and triceps. To perform a push-up, start in a high plank position with your hands placed shoulder width apart.

Lower your body down to the ground, keeping your core engaged and your back straight. Once your chest touches the ground, press back up to the starting position.

Pull-ups

Pull-ups are an excellent exercise for targeting the back and biceps. To perform a pull-up, start by hanging from a bar with your hands placed shoulder width apart.

From there, pull your body up until your chin clears the bar. Lower yourself back down to the starting position and repeat.

Dips

Dips are a great exercise for targeting the triceps and shoulders. To perform a dip, start by holding onto a pair of dip bars.

Lower your body down until your elbows are bent at a 90 degree angle. From there, press back up to the starting position and repeat.

Chin-ups

Chin-ups are an excellent exercise for targeting the back and biceps. To perform a chin-up, start by hanging from a bar with your palms facing toward you.

From there, pull your body up until your chin clears the bar. Lower yourself back down to the starting position and repeat.

Perform each exercise for 10- 15 repetitions before moving on to the next exercise in the circuit.

If this is too easy for you, increase the number of reps or sets

Once you have completed all four exercises, rest for 60 seconds and then repeat the circuit two more times for a total of three sets.

Tips for maximizing the effectiveness of your workout (round up)

Here are a few tips that will help you get the most out of your workout:

1. Make sure to warm up before starting your workout. A simple 5-10 minute warm-up will do.

2. focus on quality over quantity. This means that you should perform each exercise with proper form and technique.

3. Use a challenging weight. If an exercise is too easy, you will not see any benefits from it.

4. Perform each exercise for 10-15 repetitions before moving on to the next exercise in the circuit.

5. Once you have completed all four exercises, rest for 60 seconds and then repeat the circuit two more times for a total of three sets

What to do after your workout to ensure optimal results

After your workout, it is important to cool down and stretch. A simple 5-10 minute cool-down and stretching routine will do.

Cooling down helps to gradually lower your heart rate and blood pressure. It also helps to reduce muscle soreness and the risk of injury.

Stretching helps to improve flexibility and range of motion. It also helps to reduce muscle soreness.

Conclusion

That’s everything you need to know about the ultimate upper body calisthenics circuit workout.

By following this workout routine, you can effectively build strength and muscle without the need for any equipment.

Just be sure to focus on quality over quantity and use a challenging weight. Good luck!

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