Calisthenics Library
Discover bodyweight exercises, skills and progressions
Skills 37
OAP (One Arm Pull-Up strict)
ExpertStrict one arm pull-up
Core/Abs
Back
Biceps
Shoulders
104w
Planche (tuck → advanced tuck)
IntermediateInitial planche progression
Core/Abs
Chest
Shoulders
Triceps
16w
Planche 360 (push-up with rotation)
Expert360° planche rotation
Core/Abs
Chest
Full Body
Shoulders
Triceps
80w
Support Hold (on parallel bars)
BeginnerStatic support position
Chest
Shoulders
Triceps
2w
Tuck Front Lever
BeginnerBeginner front lever in tucked position
Core/Abs
Back
Shoulders
8w
Victorian to Planche
ExpertVictorian to planche transition
Core/Abs
Chest
Shoulders
Triceps
96w
Exercises 10
Pull-Ups (wide, chin-up, neutral grip)
Intermediate
Independent exercise
Back
3-12 reps
3 sets
Push-Ups (variants: incline, decline, diamond, archer, pseudo planche)
Beginner
Independent exercise
Chest
5-20 reps
3 sets
Squats (air squats, pistol squats)
Beginner
Independent exercise
Legs
10-30 reps
3 sets