Upper Body
Lower Body
Full Body
Push
Pull
Legs
Warmup
Supplemental
Flexibility
Rehab
185 exercises found
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The One-Arm Dumbbell Row is an effective exercise targeting the upper back and shoulders. Start by placing your left knee and hand on a bench for support. Keep your back flat and torso parallel to the floor. Hold a dumbbell in your right hand with your arm extended straight down. Pull the dumbbell upwards by retracting your shoulder blade, then bending the elbow until your upper arm is in line with your back. Squeeze the shoulder blade at the top of the movement, then lower the dumbbell back to the starting position. Repeat for the desired number of repetitions before switching arms.
Dynamic
Beginner
An advanced quad-focused exercise performed by leaning backward while rising onto the balls of the feet and bending at the knees.
Dynamic
Intermediate
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.
Dynamic
Intermediate
The Advanced Tuck Planche Pushup is a challenging bodyweight exercise that combines the elements of a tuck planche and a pushup. Begin in a tuck planche position with your hands on the ground, arms straight, and knees tucked to your chest. Your body should be parallel to the ground. From this position, lower your body by bending your elbows while maintaining the tuck position, then push back up to the starting position. This exercise requires significant upper body and core strength, as well as balance and control.
Dynamic
Intermediate
Hanging Leg Raises are a core strengthening exercise that primarily targets the rectus abdominis and hip flexors. To perform this exercise, hang from a pull-up bar with an overhand grip, arms fully extended and feet off the ground. Engage your core and, keeping your legs straight, lift them until they are parallel to the ground. Hold briefly at the top, then slowly lower your legs back to the starting position. Ensure your movements are controlled to maximize muscle engagement and minimize swinging.
Dynamic
Intermediate
Hold a stick or PVC pipe with both hands in front of you. Keep the elbow of the arm you want to stretch tucked against your side. Use the other hand to push the stick horizontally, rotating your forearm outward. Stop when you feel a gentle stretch in the back of your shoulder. Keep your hips facing forward and avoid twisting your torso. Hold the position for the desired duration and repeat on the other side.
Isometric
Beginner
A push-up variation performed with feet elevated above the hands, increasing the load on the upper chest, shoulders, and triceps.
Dynamic
Beginner
A bodyweight exercise that engages the chest, arms, and core, performed by lowering and pushing up the body.
Dynamic
Beginner
The Standing Ring Muscle Up Transition focuses on practicing the transition phase of a muscle-up while standing. This exercise is excellent for building the necessary strength and technique for a full muscle-up.
To perform this exercise, set the rings at a height where you can comfortably stand and reach them. Begin by gripping the rings with a false grip, ensuring your wrists are above the rings. Start in a standing position with your feet firmly planted on the ground.
Initiate the movement by pulling yourself up towards the rings, keeping your elbows close to your body. As you reach the highest point of your pull, transition by rotating your wrists and pushing your chest over the rings. Focus on a smooth and controlled transition, ensuring your shoulders move over the rings.
Once your chest is above the rings, press down to complete the transition. Lower yourself back to the starting position and repeat. This exercise helps in developing the coordination and strength needed for the muscle-up transition phase.
Dynamic
Intermediate
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.
Isometric
Advanced
Relax your shoulders and gently pull one arm across your chest as far as possible, holding at your upper arm. Ensure you do not pull or put pressure directly on your elbow joint. Hold the stretch for 30 seconds, then relax and repeat with the other arm. You should feel the stretch in the back of your shoulder.
Isometric
Beginner
Hold a light stick (like a yardstick or broom handle) behind your back with one hand. Lightly grasp the other end of the stick with your other hand. Pull the stick horizontally toward the side of the grasping hand so that the target shoulder is passively rotated internally. Continue pulling until you feel a stretch in the front or back of the shoulder, but stop before feeling any pain. Maintain an upright posture throughout the movement; do not lean or twist your torso. Hold the stretch for 30 seconds, then relax and repeat on the other side.
Isometric
Beginner
A compound full-body exercise where a loaded barbell is lifted from the ground to hip level, engaging multiple major muscle groups.
Dynamic
Intermediate
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.
Dynamic
Intermediate
The Tuck Handstand is a balance-intensive variation of the handstand that shortens the lever of your body. To perform it:
1\. Kick up or press into a handstand position.
2\. Slowly bring your knees down towards your chest, tucking your legs while ensuring your hips and shoulders stay in line
3\. Keep your arms completely straight with elbows locked and push actively through the palms to maintain shoulder elevation.
4\. Use your fingers and core to micro-adjust and maintain balance. This variation is excellent for learning how to control your center of gravity.
Isometric
Intermediate
Skill
The Straddle Planche is an advanced bodyweight exercise that requires significant strength and balance. Begin by placing your hands shoulder-width apart on the ground. Lean forward, keeping your arms straight and locked, and lift your legs off the ground, spreading them wide apart in a straddle position. Your body should be parallel to the ground, supported only by your hands. Engage your core and maintain a straight line from your head to your toes. Hold the position for as long as possible, focusing on balance and control.
Isometric
Advanced
To perform Advanced Tuck Front Lever Rows, begin by hanging from a pull-up bar with an overhand grip, hands slightly wider than shoulder-width apart. Engage your core and tuck your knees towards your chest, bringing your body into a tight tuck position. Lean back slightly while keeping your spine aligned. Pull your torso up towards the bar using your back and arm muscles, keeping elbows close and aiming to get your chest as close to the bar as possible. Lower back to the starting position in a controlled manner. Maintain the tuck position throughout the exercise.
Dynamic
Advanced
Skill
The One Arm Handstand is an advanced balance and strength exercise that requires significant upper body strength, core stability, and balance. To perform this exercise, start by mastering the regular handstand. Once comfortable, shift your weight onto one arm while keeping your body aligned and core engaged. Your free arm can be extended out to the side for balance. Focus on maintaining a straight line from your wrist to your toes, and use your fingers to adjust and stabilize your balance. This exercise demands practice and should be approached with caution to avoid injury.
Isometric
Advanced
The handstand pushup is an advanced bodyweight exercise that targets the shoulders, triceps, and upper chest. To perform this exercise, start in a handstand position against a wall for support. Your hands should be shoulder-width apart, and your body should be in a straight line from head to heels. Lower your body by bending your elbows until your head nearly touches the ground, then push back up to the starting position. Keep your core engaged and maintain balance throughout the movement. This exercise requires significant upper body strength and balance.
Dynamic
Advanced
Skill
Adjust the rings to a height that allows you to lean back with your feet forward. Keep your body in a straight plank position throughout the movement. Start with your arms fully extended and your palms facing upward. The key to this exercise is keeping your elbows high and fixed in space. Curl your hands toward your forehead by bending at the elbows, ensuring your upper arms do not drop. Squeeze your biceps at the top and slowly lower yourself back to the starting position with control.
Dynamic
Intermediate