# Every Calisthenics Exercise You Need for an Aesthetic Upper Body (At Home No Weights) Source: https://www.youtube.com/watch?v=KQOh6pleOQc Recap page: https://rapidrecap.app/video/KQOh6pleOQc Generated: 2026-02-08T15:34:25.126+00:00 --- ## Quick Overview To achieve an aesthetic upper body like anime characters such as Garou or Toji, the video recommends a specific calisthenics routine focusing on the shoulders (Pike Pushups, Pike Holds, Wall Handstand Pushups, Bodyweight Lateral Raises), back (Pullups, Archer Pullups, Gironda Pullups, Front Lever Rows), biceps (Chinup Negatives, Bicep Curls, Wide Grip Chinups), triceps (Diamond Pushups, Straight Bar Dips), and core (Hollow Body Holds, Hollow Body Crunches, Dragon Flags, Toes to Bar, Hanging Around the World). **Key Points:** - Develop aesthetic shoulders using Pike Pushups (3x 10-12), Pike Holds (until failure), Wall Handstand Pushups, and Bodyweight Lateral Raises. - Build the V-Taper (lats) using Pullups (3x 8-10), Archer Pullups (3x 3-5 each side), Gironda Pullups (3x 6-8), and Front Lever Rows. - Grow the biceps (peak and thickness) using Chinup Negatives, Wide Grip Chinups, and Pelican Curls (3x 6-8). - Target the triceps using Diamond Pushups (3x 12-15) and elevated Straight Bar Dips (3x 12-15). - Develop the core for a 'six-pack' look using Hollow Body Hold (3x 30-45 sec), Hollow Body Crunches, Dragon Flags (3x 8-10), Toes to Bar (3x 8-10), and Hanging Around the Worlds (1 min intervals). - Incorporate a strength-focused chest exercise like Decline Deficit Pushups (3x 12-15) to emphasize the upper chest for a 'Baki chest' look. - The suggested pull-up variation to prioritize lat development is the Gironda Pullup (3x 6-8 reps). ![Screenshot at 00:11: The video highlights Garou's physique, specifically pointing to his broad shoulders as a key feature to target for achieving the aesthetic V-taper.](https://ss.rapidrecap.app/screens/KQOh6pleOQc/00-00-11.jpg) **Context:** This video functions as a calisthenics tutorial aimed at anime fans who wish to build an aesthetic upper body, specifically referencing characters like Garou (One Punch Man), Toji Fushiguro (Jujutsu Kaisen), and Baki Hanma (Baki the Grappler). The presenter outlines specific body parts—shoulders, back/V-taper, arms (biceps/triceps), and core—and recommends bodyweight exercises to target each area for a defined, anime-inspired physique. ## Detailed Analysis The video provides a comprehensive calisthenics routine structured to build an aesthetic upper body inspired by anime characters like Garou, Toji, and Baki. For shoulders, the focus is on the medial and anterior deltoids via Pike Pushups (3 sets of 10-12), Pike Holds (to failure), Wall Handstand Pushups, and Bodyweight Lateral Raises against a wall. For the back's V-taper, the routine emphasizes pulling movements: Pullups (3x 8-10), Archer Pullups (3x 3-5 per side), Gironda Pullups (3x 6-8) for advanced lat engagement, and Front Lever Rows (3x 12-15) for upper back thickness. Bicep development is addressed by targeting both the short and long heads; exercises include Chinup Negatives, Wide Grip Chinups, and Pelican Curls (3x 6-8) for peak development. Triceps are hit with Diamond Pushups (3x 12-15) and incline/straight bar dips using chairs or counters (3x 12-15), which also stress the chest. For chest aesthetics, Decline Deficit Pushups (3x 12-15) are recommended to emphasize the upper chest. Finally, core strength, essential for a defined midsection (like the 'washboard abs' seen on Baki), is trained using Hollow Body Holds (3x 30-45 seconds), Hollow Body Crunches, Hanging Around the Worlds (1 min intervals), Lying Leg Lifts, and Toes to Bar (3x 8-10). The presenter also offers a free online 'Anime Trainer Assistant' tool for exercise substitutions and regressions. ### Shoulder Development - Pike Pushups 3x (10-12) - Pike Hold (Until Failure) - Wall Handstand Pushups - Bodyweight Lateral Raises ### Back & V-Taper - Pullups 3x(8-10) - Archer Pullups 3x(3-5 Each Side) - Gironda Pullups 3x(6-8) - Front Lever Rows ### Bicep Focus (Peak & Thickness) - Chinup Negatives - Wide Grip Chinups - Pelican Curls 3x(6-8) ### Triceps Development - Diamond Pushups 3x(12-15) - Straight Bar Dips 3x(12-15) ### Chest Emphasis (Upper Chest & Striations) - Regular Pushups - Decline Deficit Pushups 3x(12-15) ### Core (For Six-Pack & V-Taper) - Hollow Body Hold 3x(30-45 Sec) - Hollow Body Crunches - Dragon Flag 3x(8-10) - Toes to Bar 3x(8-10) - Hanging Around the Worlds (1 Min) ### Advanced/Finisher Exercises - One Arm Inverted Rows - L-Sit - Russian Twists (1 Min timed sets) ![Screenshot at 00:02: The video introduces the goal by displaying anime characters like Garou and Toji who possess an aesthetic upper body.](https://ss.rapidrecap.app/screens/KQOh6pleOQc/00-00-02.jpg) ![Screenshot at 00:36: Demonstration of Pike Pushups, the foundational exercise for targeting the middle deltoids.](https://ss.rapidrecap.app/screens/KQOh6pleOQc/00-00-36.jpg) ![Screenshot at 01:47: Demonstration of Wall Handstand Holds, emphasizing fully stacked bodyweight over the shoulders.](https://ss.rapidrecap.app/screens/KQOh6pleOQc/00-01-47.jpg) ![Screenshot at 05:55: Chinup Negatives are presented as the best exercise for beginners to build bicep strength, mimicking the eccentric phase of a chinup.](https://ss.rapidrecap.app/screens/KQOh6pleOQc/00-05-55.jpg) ![Screenshot at 11:12: The presenter shows the proper form for an Archer Pullup, which shifts bodyweight to one arm to build unilateral pulling strength.](https://ss.rapidrecap.app/screens/KQOh6pleOQc/00-11-12.jpg)