Calisthenics are essentially exercises that use only your body weight as resistance, and these exercises have been around for thousands of years. Today there is a resurgence of interest in calisthenics, since using your body weight to get stronger is a lot more economical than joining an expensive health club. Many exercises are designed to strengthen your upper body using the weight of your body as resistance.
Pushup
This tried and true exercise is effective at helping you build a strong upper body. It works the muscles of your arms, chest and back. While there are a multitude of variations of the pushup out there, the basic exercise is performed by lying down on your stomach and lifting your body off the floor until it is supported by your feet and hands. Be sure that there is a straight line from your head to your heels. Bend both arms and lower your body toward the ground, stopping before your chest touches. Hold this position for a split second and then push up with your arms and return to the starting position. Repeat until you can't do one more repetition.
Chinup
The website Bodybuilding.com calls the chinup "one of the best mass builders for the back." Reach up and grab a chinup bar or other bar with both hands with your palms facing away from your body and your arms extended. Bend both arms at the same time and pull your body up until your chin goes over the bar. Hold this position for a second and then use a slow and controlled motion to lower your body. Repeat until exhaustion.
Abdominal Crunches
This exercise works your abdomen, helping to develop that six-pack you've always wanted. Lie down on your back with your arms resting by your head with your palms facing the ceiling. Bend both knees at about a 90-degree angle and keep the soles of both feet on the floor. Tighten the muscles of your abdomen to press your lower back into the floor and gently lift your head, shoulders and chest about 6 inches off the floor. Be sure that your head remains in line with your spine when performing this motion. Hold this contraction for a second or two and then return to the starting position. Repeat until exhaustion.
Chest Dip
The chest dip helps strengthen your chest, the backs of your arms and the front of your shoulders, according to Bodybuilding.com. If you have a gym membership, you can use the dip machine, but you can also perform this exercise using a couple of sturdy chairs. Position the chairs so that you can rest one hand on the edge of each chair with your body hanging freely between them. Bend both arms at the same time and lower your body toward the ground. Continue bending both arms until your upper arms are about parallel to the ground with your elbows behind your body. Hold this position for a second and then push with both arms to lift your body back to the starting position. Repeat until you can't perform another repetition.
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