For achieving ultimate body fitness and tone, it is important that we perform body exercises the correct way. Only then we will be able to develop the right muscle mass, health, vigor, and consistency. If calisthenics (gymnastic exercises for body training) are not performed the right way then injuries or muscle cramps can occur paralyzing any kind of movement in those areas. Chris Heria-owner and founder at (a calisthenics training website) – has pointed out this problem among fitness instructors and individuals, a large number of them do not know how to perform a particular move correctly and that is why are never able to achieve results. Fortunately, Heria has come to our rescue.

Heria shows the difference between good form and bad form making us understand how to perform correctly. He also gives certain tricks and techniques for people who do them incorrectly.


Exercise Type

Good Form

Bad Form

Push Ups

–     When you start pushing up, your body should be in a completely straight line from the shoulder to the ankle.

–     The elbows are bent at a 90 degrees angle as you come down

–     All the reps involve a full range of motion, not very fast or slow but at a very consistent pace

–   The reps are half. The legs are spread apart and the feet are not together.

–   Body is arched, not straight.

–   The head is too down or the butt is sticking up too high.

–   The legs are bent and the belly is pushed on the floor.

Full Planche Hold

–     Arms are completely locked out and straight.

–     Shoulders and scapula are activated, they have a nice round look to them.

–     The body is in a straight line from the shoulder to the heel, no arch or bend.


–   Arms are bent

–   Body is not flat, either too high or too sink

–   Body is bent, not in a straight line

Handstand Hold

– Head is directly on top of your hands, hips are directly on top of your head and feet directly on top of the hips.

– Hands are pushed down and the scapulas are activated



– Body is arched in the shape of a banana

– Arms are not straight and locked

– Head is protruding way too much forward

– Body is not stacked at all.

– Legs are at a bent and not tightly held.


Chris goes on to explain good forms and bad forms of other exercises as well. Most of the mistakes he observed are quite popular among new trainees. Interestingly, these bad moves can be identified and corrected with practice.


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