Short answer: Pair a chin-up or row with a close-grip push-up, then add one biceps and one triceps accessory. Match total pulling and pressing sets.
Who this workout is for
This session suits trainees with a safe row, bar, ring or band setup. Use easier leverage when elbows or wrists cannot maintain comfortable positions.
The workout
| Exercise or block | Sets and reps | Focus |
|---|---|---|
| Assisted chin-up or row | 4 × 5–10 | Biceps and back |
| Close-grip push-up | 4 × 6–12 | Triceps and chest |
| Ring or band curl | 3 × 8–15 | Elbow flexion |
| Bodyweight triceps extension | 3 × 6–12 | Elbow extension |
| Scapular pull and push | 2 × 10 each | Control |
How to perform the session
Alternate pulling and pressing sets. Keep elbows moving through a comfortable path and avoid suddenly doubling direct arm volume.
How to progress
Lower leverage gradually or add repetitions. Use the biceps guide, triceps guide and close-grip push-up technique.
How RepSaga fits
RepSaga can track and gamify the close-grip or standard push-up portion when setup permits. It does not record chin-ups or curls, so keep a separate complete training log.
Turn the push-up sets into a quest
Download RepSaga on iPhone or iPad and use clean push-ups to advance RPG battles, achievements and streaks.
Frequently asked
Can calisthenics build bigger arms?
It can support arm growth when pulling and pressing exercises progress and recovery and nutrition are adequate.
Should I train biceps and triceps together?
You can. Alternating pull and push exercises is an efficient way to balance the session.