Upper Body
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185 exercises found
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Place one foot firmly on a sturdy box or bench. Drive through the heel of the elevated foot to lift your entire body onto the platform until your leg is fully extended. Avoid pushing off with the ground leg to maximize engagement of the working leg. Stand tall at the top, then slowly lower yourself back to the starting position with control.
Dynamic
Beginner
The Rings Support Hold is an isometric exercise performed on gymnastic rings. Begin by adjusting the rings to a height where you can comfortably reach them while standing. Grasp the rings with a neutral grip, palms facing inward. Jump or press yourself up so that your arms are fully extended and your body is off the ground. Keep your shoulders down and away from your ears, and engage your core to maintain a straight line from head to heels. Hold this position, keeping your elbows locked and your body stable. Focus on maintaining tension in your core and shoulders throughout the hold. This exercise is excellent for building upper body and core strength.
Isometric
Intermediate
The Inverted Deadlift is performed on a high or low bar and is essentially the first half of a bar pull over. Begin by hanging from the bar with an overhand grip, hands shoulder-width apart. Engage your core and pull your body upwards, keeping your legs straight and your body in a horizontal position. The movement should be controlled, focusing on engaging the back and arm muscles. Once your body is in a straight line, do the controlled negative
Dynamic
Intermediate
The Bent Arm Planche is an advanced isometric exercise that requires significant upper body and core strength. Begin by placing your hands shoulder-width apart on the floor. Lean forward, bending your elbows to lower your body while keeping your feet off the ground. Your body should be parallel to the floor, supported by your bent arms. Engage your core and maintain a straight line from your head to your toes. Hold this position, focusing on balance and control.
Isometric
Advanced
Skill
The Tuck Planche is an advanced isometric exercise that requires significant upper body and core strength. To perform this exercise, start by placing your hands shoulder-width apart on the ground. Lean forward, lifting your feet off the ground while tucking your knees towards your chest. Your back should be parallel to the ground, and your arms should remain straight. Hold this position, keeping your core engaged and your body stable.
Isometric
Intermediate
Ring pushups are a challenging variation of the traditional pushup that engage more stabilizing muscles due to the instability of the rings. To perform this exercise, start by adjusting the rings to a height that allows you to maintain a plank position with your hands on the rings. Keep your body straight from head to heels, engage your core, and lower your chest towards the rings by bending your elbows. Ensure that your elbows are at a 45-degree angle to your body. Push back up to the starting position by extending your arms, keeping the rings stable throughout the movement. This exercise targets the chest, shoulders, and triceps while also engaging the core for stabilization.
Dynamic
Intermediate
Ring Face Pulls are an excellent exercise for developing upper back strength and shoulder stability. To perform this exercise, start by adjusting the rings to a height that allows you to pull them towards your face while standing. Grasp the rings with both hands, palms facing each other, and step back to create tension in the rings. As you pull the rings towards your face, keep your elbows elevated and flared out to the sides, ensuring that your shoulder blades retract and squeeze together at the peak of the movement. Focus on maintaining a straight back and avoiding any excessive leaning. Slowly return to the starting position, controlling the movement to maximize muscle engagement. This exercise not only targets the deltoids and trapezius but also enhances overall shoulder health and posture, making it a valuable addition to any strength training routine.
Dynamic
Intermediate
A unilateral rowing exercise performed with a landmine setup, positioning the torso parallel to the ground and focusing on one side at a time for intense lat engagement.
Dynamic
Intermediate
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.
Dynamic
Advanced
- Stand tall with your weight evenly distributed over both feet.
- Raise one arm and bend your elbow so the dumbbell is positioned behind your head.
- Support your working arm by placing your opposite hand on your upper arm to keep it stable.
- Slowly straighten your elbow and bring the weight directly overhead.
- Hold the contraction for 2 seconds.
- Slowly lower the weight back down behind your head and repeat.
Dynamic
Beginner
A hip-hinge movement performed with a barbell across the shoulders, bending forward at the hips while maintaining a neutral spine to target the posterior chain.
Dynamic
Beginner
Lean forward and place one hand on a counter or table for support. Let your other arm hang freely at your side. Gently swing your arm forward and back. Repeat the exercise moving your arm side-to-side, and repeat again in a circular motion. Ensure you do not round your back or lock your knees. Repeat the sequence with the other arm.
Dynamic
Beginner
A challenging hanging exercise where you raise your feet to touch the bar you're hanging from, developing core strength and hip flexor power.
Dynamic
Intermediate
A unilateral lower-body exercise where one leg steps forward and bends while the other remains extended behind the body.
Dynamic
Beginner
A bodyweight exercise that works the triceps, chest, and shoulders by lowering and raising the body on parallel bars.
Dynamic
Intermediate
Lay face down on the floor with your arms extended overhead and legs straight. Simultaneously lift your chest, arms, and legs off the ground by contracting your glutes and lower back muscles. Keep your neck in a neutral position by looking at the floor. Focus on creating a long 'banana' shape with your body, maintaining tension throughout your entire posterior chain without excessively arching only at the lower back.
Isometric
Beginner
The Romanian Deadlift focuses on strengthening the posterior chain, primarily targeting the hamstrings and glutes. Begin by standing with feet hip-width apart, holding a barbell or dumbbells in front of your thighs with an overhand grip. Keeping a slight bend in your knees, hinge at the hips, pushing them back as you lower the weight along your legs. Maintain a straight back and strong core throughout the movement. Lower until you feel a stretch in the hamstrings, then push through your heels to return to standing.
Dynamic
Intermediate
The Handstand Pushup (Negative) is a calisthenics exercise focused on controlling the descent from a handstand position. Begin by kicking up into a handstand. Once stable, slowly lower yourself by bending your arms, keeping your core tight and body straight. Control the movement as you descend until your head gently touches the ground.
Dynamic
Intermediate
A gymnastics rings exercise that involves rotating the body in a full circle while hanging from the rings, developing shoulder mobility and strength.
Dynamic
Intermediate