Calisthenics Upper Body Workouts for Beginners

Start calisthenics with a STRONG foundation using these two beginner calisthenics upper body workouts. You’ll improve your pull-ups, push-ups, core, and shoulder mobility, and you’ll even learn some fun skills. 

These workouts strengthen your calisthenics fundamentals, including pull-ups, push-ups, core and shoulder mobility, providing you with the necessary components to advance in calisthenics training. 

True Calisthenics Beginners Start Here…

If you’re a complete calisthenics beginner, meaning you can’t do a pull-up, or full push-ups, start with this full-body calisthenics workout routine 3 days per week for 6 weeks. Once that routine becomes easy, move on to the two works on this page.

Part 1, which is the full body beginner calisthenics workout, is essential for learning how to move your body well, utilize your core and control your shoulders in basic calisthenics exercises. 

in gym beginner calisthenics workout

Workout Equipment for Beginner Calisthenics

This beginner upper body calisthenics workout can be done at home, in the gym or at a calisthenics park. If you’re doing it at home, here is the equipment I would recommend:

1. At Home Dip Bars.
The Lebert EQualizers are very stable, easy to store in a small apartment and are incredibly versatile. Check out these 10 best dip bar exercises for beginners. Plus, you can order the larger bars if you’re over 6′ tall. Discount code SUMMER.

2. Doorframe Pull-Up Bar.
 If you’re serious about getting your first pull-up, an at-home pull-up bar is necessary. Discount code Summerfitness10.

3Loop Resistance Bands.
The two calisthenics equipment brands I use the most, Lebert Fitness and Pullup&Dip, both offer resistance bands.

4. Mini P-Bars.
These are the most used pieces of calisthenics equipment I own. I always keep them in my gym bag as they make working out in any location easier, make harder calisthenics exercises more accessible and are easier on the wrists than performing handstands, planches, and push-ups on the floor. Here’s why I love using p-bars. Discount code Summerfitness10.

Upper Body Beginner Calisthenics Workout Day 1.

The first workout of the week is equally focused on calisthenics pull and calisthenics push exercises and, of course, some core work to help you become a well-balanced athlete.

1. Skin the Cat to German Hang

4-6 cluster reps x 2 sets. Hold the german hang for a few seconds before pulling back through.

Beginner Skin the Cat To German Hang Tutorial >

When first learning how to Skin The Cat, perform the exercise close to the ground, cross at the ankles to come through, slightly bend the elbows, continuously pull down hard on the bar to minimize swing, and stay in a small tucked ball until you can perform with without swinging.

girl show 4 different ways to warm up your wrists for calisthenics and handstands

Intermediate Skin the Cat To German Hang Tutorial >

When you’ve mastered the beginner version, it’s time to take it off the ground. You can perform Skin the Cats with either a supinated or pronated grip. Starting in a hang position, pull your shoulders down your back so that there’s space between your ears and your shoulders, keeping your arms straight, lift your legs in a tucked position, cross at the ankles to come through the bar, then, remain in a tucked position while continuously pulling down on the bar to reduce swing, then, lower to the point that you can pull back out of (don’t go too deep), hold for a breath, then pull back through.

girl show 4 different ways to warm up your wrists for calisthenics and handstands

Advanced Skin the Cat To German Hang Tutorial> 

An advanced Skin the Cat requires excellent shoulder mobility and control. Starting with straight arms, perform straight leg toes to bar, pull through with straight legs and straight arms, then lower to a full German Hang position with your body extended in a hollow body shape. Then reverse it. Work towards a shoulder dislocate if you want to make this more advanced.

girl show 4 different ways to warm up your wrists for calisthenics and handstands

Negative Pull-Ups
3 cluster reps 4-8 second lowers x 3 sets

Starting with 4-second lowers; if you can’t do a 4 second lower, use a foot assist. Once you can do 3 in a row of 4 seconds, move up to 5 seconds, working up to doing 3 in a row, all the way up to 3 in a row of 8 seconds. 

According to Steven Low, Once you can do 3 reps, 8 second lowers, 3 sets, you should be able to do a full concentric. Learn how to get your first pull-up here >

*Cluster sets means you can rest in between reps. As you improve week to week, decrease the rest time between reps until you can do the designated amount of reps in a row.

Advanced Modification:
If you can do 3 reps, 8 second lowers, you can switch to doing bodyweight pull-ups or weighted negatives.

Negative/Eccentric Pull-Up Tutorial >

negative pull up shown by calisthenics women

3. Assisted Bodyweight Dips

8 reps x 3 sets.

Calisthenics Dip Tutorial >

female showing dip variations on parallel bars at a calisthenics park

4. Australian Rows

5 reps second up, 2 second hold at the top, 1 second down x 4 sets.

Calisthenics Australian Row Tutorial >

girl does Australian rows at a calisthenics park

5. Incline Push Ups

6 reps 3 second lower, 1 second up, to a yoga block until needed x  3 sets.

Beginner Incline Push Up Tutorial >

calisthenics female showing incline push ups at a calisthenics park

6. Machine Assisted Pull-Ups or Chin-Ups

12 reps even tempo, use weight to help. Can use neutral grip x 2 sets.

Resistance Band Assisted Pull Up Tutorial >

female shows band assisted pull ups at park

7. Seated Pike Leg Lifts

10 reps x 3 sets.

Seated Pike Leg Lift Demo >

female shows band assisted pull ups at park

8. Tucked L-Sit Holds

Accumulate 60 seconds of work. Always come down before failure. Track how long it takes to achieve 60 seconds of total hold time.

Tucked L-Sit Holds Tutorial >

women shows tucked l sit regressions at calisthenics park

Stretch/Cool Down

Spend 10 minutes stretching and working on your mobility after every workout. 

I have multiple routines you can do on my YouTube channel. Below is a follow-along routine to get your splits/improve hip mobility, which will benefit pistol squats, handstand presses, and more. 

women shows tucked l sit regressions at calisthenics park

Beginner Calisthenics Upper Body Workout Day 2

Day 2 of this beginner calisthenics workout strengthens your fundamentals, introduces you to skill training and even includes some calisthenics legs.

1. Skin the Cat to German Hang

4-6 cluster reps x 2 sets. Hold the German Hang for a few seconds before pulling back through.

Beginner Skin the Cat Tutorial >

2. Incline Diamond Push-Ups

10 reps slow down, quick up x 3 sets.

Push-Up Demo >

girl demonstrates incline tricep push ups at park

3. Crow or Crane Pose

Work up to 10-second holds. Start with 5 seconds, then work your way up. Take at minimum 60 seconds of rest between x 7 sets. The crow pose is an excellent introduction to calisthenics skill training. This beginner inversion familiarizes you with being on your hands, which will ultimiately help with wall handstand training when you’re ready.

Crow Pose Tutorial >

calisthenics athlete showing the difference between a crow and crane pose

4. Resistance Band Assisted Frenchie Pull-Ups

6 reps x 3 sets. Pull up to upper chest, lower halfway, pull back up to upper chest, then down. That’s one rep. Make sure to pause briefly in each position.

Pull-Up Frenchie Tutorial >

female showing pull-up frenchies at calisthenics park

5. Upright Australian Rows

12 reps x 3 sets. You can do these on a TRX or rings if those are available to you.

girl shows upright rows at a calisthenics park

6. Deep Touch Downs

6 reps per leg x 3 sets. Starting from the top, lower to lightly touch your foot down, then explode up. If you don’t have a box or chair to perform this on, swap it for one of my other calisthenics leg exercises.

Deep Step Ups/Touch Down Tutorial >

calisthenics female showing incline push ups at a calisthenics park

7. Hanging Tucked Leg Raises + Max Hold

10 reps x 3 sets. End with a max tucked hold to failure.

Calisthenics Hanging Core Tutorial >

women shows hanging tucked variations at calisthenics park

8. Glute Bridge to Core Compression

10 reps x 3 sets. This one may initially seem a bit silly, so let’s talk about it. Firstly, we are working on our shoulder depression ability throughout the entire movement. This will improve your support holds, v-sits, l-sits, dips, and numerous other calisthenics exercises. The glute bridge familiarizes your body with the correct pelvis position for beginner handstands. While the transition improves your coordination and, of course, your core connection. 

Tutorial >

female shows band assisted pull ups at park

Stretch/Cool Down

Here’s follow along mobility routine you can do daily.

women shows tucked l sit regressions at calisthenics park

Perform these beginner calisthenics upper body workouts 2-4 times per week for 6-8 weeks to see massive improvements in pull-ups, push-ups, dips, shoulder mobility, body awareness and core control.

in gym beginner calisthenics workout

Home > Calisthenics Beginners Guide > Calisthenics Upper Body Workouts >