If you are looking for calisthenics arm workouts to improve strength in your arms and to build muscle, then read this article.
Calisthenics is a fantastic way to build strength and muscle in your arms without the need for weights or equipment. These exercises and workouts are excellent for both men and women.
Let’s get to it!
In this article:
Calisthenics Arm Workout for Bigger and Stronger Biceps and Triceps
Calisthenics is a highly effective way to improve the appearance of your arms by building strength and muscle definition.
By using different bodyweight exercises, calisthenics targets the biceps and triceps, the primary muscles in the arms, while also engaging surrounding muscles for functional strength.
Calisthenics exercises such as chin-ups, pull-ups, dips, and push-ups offer a comprehensive arm workout, challenging these muscle groups from different angles and with varying levels of intensity.
The balanced engagement of the biceps and triceps in these movements enhances arm strength and contributes to overall upper body power and stability.
Additionally, calisthenics places a strong emphasis on body control and functional strength, allowing for improved endurance and agility in daily activities. As you progress in calisthenics, you’ll notice increased muscle definition and size in your arms, contributing to a more aesthetically pleasing appearance.
Consistency and progression in your calisthenics routine are key to unlocking the full potential of arms development.
As you master different exercises and variations, your arms will become stronger, leaner, and more defined, showcasing the impressive results of this bodyweight training approach.
Can You Build Muscle Mass With Arms Calisthenics Workout?
Yes, you can build muscle mass in your biceps and triceps through arms calisthenics workouts and exercises, but it may require some specific strategies and considerations.
Calisthenics can be an effective way to stimulate muscle growth, including the muscles in your arms (biceps and triceps), but it’s important to keep a few key points in mind:
Progressive Overload
To build muscle mass, you need to progressively increase the resistance or difficulty of your workouts. In calisthenics, this can be achieved by:
- Increasing the number of repetitions or sets.
- Changing the leverage or angle of exercises to make them harder (e.g., progressing from standard push-ups to one-arm push-ups).
- Slowing down the tempo of repetitions (eccentric and concentric phases).
- Adding weight vests or resistance bands to increase resistance.
Proper Nutrition
Building muscle mass requires adequate protein intake and overall calorie surplus to support muscle growth. Ensure you’re consuming enough protein and calories to fuel your workouts and recovery. Protein powder shakes are a great source of protein that you can have 2 to 3 times per day in between your meals.
Rest and Recovery
Muscle growth occurs during the recovery phase, so make sure you get enough rest between workouts and prioritize sleep for optimal results.
Variety of Exercises
Incorporate a variety of calisthenics exercises that target different angles and muscle groups in your arms. This helps prevent plateaus and ensures balanced development. Adding supersets is a good way to give your muscles that extra boost. Supersets are simply put, 2 exercises back to back without rest.
Time Under Tension
Focus on controlling your movements and increasing the time under tension during exercises. This can lead to greater muscle activation and growth. Hold your movements for a count of 5 before returning to the starting position.
Compound Movements
While targeting the arms directly is important, don’t forget to include compound movements like push-ups, pull-ups, and dips, which work multiple muscle groups and indirectly contribute to arm muscle growth.
Consistency – The #1 Reason Most People Fail
Consistency in your calisthenics arm workout is crucial. Aim for a structured routine that allows you to progressively challenge your muscles over time.
Building muscle mass with calisthenics arm workout is certainly possible, but it may take longer compared to weightlifting with heavy weights. It’s important to set realistic expectations and track your progress over time to make adjustments to your training routine as needed.
Additionally, everyone’s body responds differently, so results may vary from person to person.
Effective Calisthenics Exercises That Targets Your Arm Muscles
Push-Ups:
- Standard push-ups work your chest, triceps, and shoulders.
- Diamond push-ups (hands close together) target your triceps more.
- Wide-grip push-ups emphasize the chest and shoulders.
Dips:
- Find parallel bars or use two sturdy surfaces to perform dips.
- Dips primarily target the triceps and shoulders.
Pull-Ups / Chin-Ups:
- Pull-ups and chin-ups work the biceps, lats, and upper back.
- Vary your grip width to emphasize different muscle groups.
Bodyweight Rows:
- Use a horizontal bar or rings to perform rows.
- Rows work the biceps, upper back, and rear shoulders.
Handstand Push-Ups:
- Once you’ve mastered handstands, progress to handstand push-ups.
- These target the shoulders and triceps.
Close-Grip and Wide-Grip Handstand Push-Ups:
- These variations of handstand push-ups can target different areas of the arms and shoulders.
Plank Variations:
- Standard planks and side planks engage the arms for stability and endurance.
Bodyweight Bicep Curls:
- Find a sturdy horizontal bar and perform inverted rows or bodyweight curls.
- This targets the biceps.
Tricep Extensions:
- Use a sturdy surface like a bench or parallel bars to perform tricep dips or extensions.
Isometric Holds:
- Holding positions like the elbow plank or crow pose can engage your arm muscles for extended periods.
Push-Up Variations:
- Try one-arm push-ups, pseudo planche push-ups, or archer push-ups for added arm challenge.
Towel Pull-Ups:
- Hang a towel over a pull-up bar and perform pull-ups using the towel for grip.
- This adds an extra forearm and grip strength component.
L-sit and V-sit Holds:
- These holds engage your core and also work the arms to maintain the position.
Remember to incorporate a balanced approach by working on both the pushing and pulling muscles to prevent muscle imbalances. Additionally, aim to progressively increase the difficulty and intensity of these exercises over time to continue challenging your arm muscles and promoting growth.
It’s important to maintain proper form to avoid injury, so consider seeking guidance from a fitness professional if you’re new to calisthenics.
These calisthenics workouts for your arms covers the various exercises that you can do to improve muscle strength without weights and going to the gym. Do it at home or find a fitness park in your area with different apparatuses for your exercises.
Below we will discuss the different workouts that target the biceps and triceps. These can be included with other calisthenics workouts. For example: if you are doing back workouts, add triceps calisthenics workouts to your routine or if you are working out your chest, add calisthenic bicep exercises to your routine.
Calisthenics Biceps Workout
Do these 4 workouts below as a circuit. Complete 3 to 4 rounds of each with a 60 second rest in between each round.
- Chin-Ups: As mentioned earlier, chin-ups involve a supinated grip and work the biceps effectively. (15-20 reps)
- Close-Grip Pull-Ups: By bringing your hands closer together on the bar during pull-ups, you can emphasize the biceps. (10-12 reps)
- Bodyweight Bicep Curls: Find a horizontal bar (like a low pull-up bar) or rings, and perform inverted rows with an underhand grip to work the biceps. (15-20 reps)
- Hands / Elbow Together Raises: Place your hands with palms together as if you are praying. Put your elbows together and then move your hands up until your elbows are at eye level. Lower to starting position and repeat. Make sure to apply pressure and squeeze elbows together. This increases the intensity. (20 reps)
Repeat each round of exercises and you will feel a good burn in your biceps.
Calisthenics Triceps Workout
Break up the 8 workouts into 2 separate circuits. Do 3 to 4 rounds of each with a 60 second rest in between each round.
- Triceps Dips: Triceps dips are one of the most effective bodyweight exercises for targeting the triceps. (12-15 reps)
– Use a chair or a bench and place your hands on the edge.
– Place your feet out in front of you keeping your legs straight.
– Lower your butt down to the ground then pushing back up with your arms - Close-Grip Push-Ups: By placing your hands closer together during push-ups, you engage the triceps more than in regular push-ups. (10-12 reps)
- Diamond Push-Ups: Diamond push-ups, with your hands close together under your chest, heavily work the triceps. (10-12 reps)
- Pike Push-Ups: Pike push-ups are a variation of push-ups where your body is in an inverted V shape. They engage the triceps and shoulders. (10-12 reps)
- Bodyweight Triceps Extensions: You can perform triceps extensions using a sturdy surface like parallel bars or a low horizontal bar. (12-16 reps)
- One-Arm Push-Ups: While one-arm push-ups primarily engage the chest and shoulders, they also require significant triceps strength for stability. (8-10 reps on each arm)
- Bench Dips: Find a bench or stable surface and perform bench dips to target the triceps. (12-15 reps)
- Handstand Push-Ups: Once you have developed the strength and balance for handstands, handstand push-ups are an advanced calisthenics exercise that works the triceps and shoulders. (6-8 reps)
- Pseudo Planche Push-Ups: Pseudo planche push-ups involve leaning forward in the push-up position, which places extra emphasis on the triceps. (10-12 reps)
Do exercises 1 to 4 as circuit 1. Repeat each circuit for 3 to 4 rounds with a 60 second rest in between. Once you are done with circuit 1, rest for 2 minutes. Then do exercises 5 to 8 as circuit 2. You can change the order of the exercises each time you workout your arms.
Remember to maintain proper form and progressively increase the intensity and difficulty of these exercises as you become more proficient. Calisthenics exercises can be challenging and effective for building arm strength and muscle when performed correctly and consistently.
Final Thoughts
In order to grow strong and defined arms, you need to workout regularly and consistently. Below are some statistics based on studies and fitness resources:
| Initial strength gain: | 1 – 4 weeks |
| Notable strength and size: | 2 – 3 months |
| Significant growth: | 4 to 6 months |
So consistency is key as with any part of your body. If you want to see results, you need to stick to your plan as this is the only way that you will see results.