Exercises

An exercise performed using an ab wheel to roll forward and backward while maintaining a rigid body position, intensely challenging core stability and strength.

The Archer Push-up is an advanced variation of the traditional push-up that emphasizes unilateral strength and stability. To perform this exercise, start in a standard push-up position. As you lower your body, shift your weight to one side, extending the opposite arm out to the side. This movement requires control and balance, engaging the core and shoulder stabilizers. Push back up to the starting position and repeat on the other side. This exercise not only targets the chest, triceps, and shoulders but also enhances coordination and strength for one-arm push-ups.

The Back Lever is an advanced static hold that requires significant strength and control. To perform this exercise, begin by hanging from a bar with an overhand grip. Engage your core and pull your body upward while extending your legs behind you, keeping your body straight and parallel to the ground. Your chest should face downward, and your arms should be fully extended. Focus on maintaining a tight core and straight body line throughout the hold. This exercise primarily targets the posterior chain, including the back and arms, while also engaging the core for stability.

A resistance band exercise where the band is pulled apart by extending the arms horizontally, targeting the rear deltoids, rhomboids, and mid-back muscles.

The Bench Press is a fundamental compound exercise that targets the upper body, primarily the chest muscles. To perform the exercise, lie flat on a bench with your feet firmly planted on the ground. Grip the barbell slightly wider than shoulder-width apart, and lower it to your chest while keeping your elbows at a 45-degree angle. Press the barbell back up to the starting position, fully extending your arms. Ensure to maintain a stable core and avoid arching your back during the lift. This exercise not only strengthens the pectoral muscles but also engages the deltoids and triceps, making it an essential movement for building upper body strength.

The Bent Arm Press to Handstand is an advanced calisthenics exercise that requires significant upper body strength, balance, and control. To perform this exercise, start in a bent arm position with your hands placed shoulder-width apart on the ground. Engage your core and press through your hands to lift your body upward while keeping your elbows bent. As you rise, shift your weight forward and kick your legs up towards the ceiling, aiming to achieve a vertical handstand position. Focus on maintaining a straight body line and control your descent as you return to the starting position. This exercise primarily targets the shoulders, triceps, and core, making it an excellent choice for building upper body strength and stability.

Bicep curls are a fundamental exercise for building strength and size in the biceps. To perform this exercise, stand with your feet shoulder-width apart, holding a dumbbell in each hand with your arms fully extended at your sides. Keep your elbows close to your torso and curl the weights upward by flexing your elbows, ensuring that only your forearms move. Squeeze your biceps at the top of the movement, then slowly lower the weights back to the starting position. Maintain a controlled motion throughout the exercise to maximize muscle engagement and minimize the risk of injury.

A unilateral squat variation performed with the rear foot elevated on a bench or platform, intensifying the focus on single-leg strength.

An exercise performed by pulling a cable attachment from overhead to the thighs while lying on a bench, targeting the lats, chest, and serratus muscles.

An isolation exercise for the calf muscles, performed by raising the heels off the ground while standing.

A variation of the pullup where the chest is brought to the bar, engaging a greater range of back and arm muscles.

A pullup variation with an underhand grip, targeting the biceps and back muscles.

A challenging side plank variation with one leg elevated on a bench or surface, intensely targeting the adductors and obliques.

A compound full-body exercise where a loaded barbell is lifted from the ground to hip level, engaging multiple major muscle groups.

A bench press variation performed on a declined bench, shifting emphasis to the lower portion of the pectoralis major.

A push-up variation performed with feet elevated above the hands, increasing the load on the upper chest, shoulders, and triceps.

A bodyweight exercise that works the triceps, chest, and shoulders by lowering and raising the body on parallel bars.

The Dragon Flag is an advanced core exercise that requires significant strength and control. To perform this exercise, lie on a bench and grip the edges for support. Engage your core and lift your legs and torso off the bench, keeping your body straight and rigid. Lower your body back down in a controlled manner without letting your back touch the bench. Focus on maintaining a straight line from your shoulders to your feet throughout the movement, and avoid arching your back. This exercise not only targets the core but also engages the shoulders and hip flexors, making it a comprehensive strength training move.

An advanced static hold where the body is suspended horizontally with the back facing the ground, primarily targeting the core and back.

A squat variation where the barbell is held across the front of the shoulders, placing greater emphasis on the quadriceps and core while reducing lower back stress.