In my new YouTube video below, I demonstrated some exercises that strengthen the wrists, fingers, knuckles, and grip, in addition to the muscles of the upper body. Allow a realistic time frame for working up to the more difficult exercises. If you have already worked through basic progressions for pushups and pullups, and have good flexibility in your wrists, you're ready for hand specializations.
Calisthenics workout programs PDF Book - plenty of bodyweight training routines for beginners, intermediate, and advanced athletes as well as gymnasts. Remedial programs included.
Do you want to lose some weight or get back into shape without having to spend a cent on equipment or a gym membership? If you answered yes, then calisthenics classes are the perfect solution! All ages and fitness levels are welcome and encouraged.
The video linked below explains an excellent tactic. I have been doing basically the same thing but with drop sets added in. My own triceps work usually goes like this:
Bodyweight triceps extensions, 8-12 reps
Diamond pushups, 8-12 reps
Triceps dips (aka chair dips or bench dips), 12-15 reps
The short link below leads to a blog post that links out to a wall chart PDF. It includes the names of each step in the "Big 6" progressions, progression goals, and a flowchart. Quite useful to print out and post on your wall or save to your phone. It is based on the first Convict Conditioning book.
I am now offering personal training at the Lake City Fitness Center. If you would like to learn all about bodyweight training, please get in touch! I can design a program for any experience level, from beginner to elite athlete. Even if you have a tight schedule, we can try to get in short but intense workouts that will still push you to your limit and burn off the calories!
I have to agree with all of the points made in the below video, as well as the progression. The only exercise I'd add is bodyweight triceps extensions, which utilizes the same movement pattern, but with a deeper range of motion. I include a second video for this exercise.