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Weighted Triceps Dips
Description: The Weighted Triceps Dips is an exercise for the triceps, the muscle on the back of the upper arm. Dips performed with an upright torso emphasize the triceps. Keep the body vertical to keep the focus on the triceps. Benefits: Profile: Equipment: Bodyweight Type: Bodyweight (Compound) Resistance Type: Body Weight Level: Beginner Muscles: Primary…
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Triceps Bench Dips
Description: Triceps bench dips are a bodyweight exercise that targets the triceps using a bench or chair. This exercise helps to build and tone the triceps by lifting and lowering your body using your arms. Benefits: Triceps bench dips help to improve tricep strength, size, and endurance. They also engage the shoulders and chest, making…
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Suspended Pike Press
Description: The suspended pike press is performed with the feet in suspension straps. You pike the hips up and press the head toward the floor, while the unstable straps add a strong core and shoulder challenge. Benefits: Profile: Equipment: Bodyweight Type: Bodyweight (Compound) Resistance Type: Body Weight Level: Advanced Muscles: Primary Muscles Secondary Muscles Classification:…
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Handstand Push-ups
Description: The handstand push-up is an advanced bodyweight pressing exercise performed upside down, usually against a wall. It trains the shoulders and triceps to press your full bodyweight overhead. Benefits: Profile: Equipment: Bodyweight Type: Bodyweight (Compound) Resistance Type: Body Weight Level: Advanced Muscles: Primary Muscles Secondary Muscles Classification: Mechanics: Compound Force: Push Utility: Basic Instructions:…
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Dive Bomber Push-ups
Description: The dive bomber push-up moves through a swooping arc, starting in a piked position, diving the chest toward the floor, and finishing in an upward facing position. It works the shoulders and chest through a long range of motion. Benefits: Profile: Equipment: Bodyweight Type: Bodyweight (Compound) Resistance Type: Body Weight Level: Intermediate Muscles: Primary…
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Suspended Front Raise
Description: The suspended front raise uses a suspension trainer to load the front of the shoulder with your bodyweight. Leaning back and raising your nearly straight arms in front of you brings your body upright, working the anterior deltoid. Walking the feet forward increases the load. Benefits: Profile: Equipment: Suspension Trainer Type: Strength Training (Isolation)…
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Scapular Push-Ups
Description: The scapular push-up is a small range exercise that isolates the serratus anterior by protracting and retracting the shoulder blades while the arms stay straight. It builds scapular control and shoulder stability, which support healthy pressing and overhead movement. Benefits: Profile: Equipment: Bodyweight Type: Bodyweight (Isolation) Resistance Type: Body Weight Level: Beginner Muscles: Primary…
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Plyometric Push-Ups
Description: The plyometric push-up is an explosive push-up where you press hard enough for your hands to leave the floor. It trains upper body power and fast twitch recruitment, and is best suited to lifters who already have strong, controlled push-ups. Benefits: Profile: Equipment: Bodyweight Type: Bodyweight (Compound) Resistance Type: Body Weight Level: Advanced Muscles:…
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Suspended Chest Flyes
Description: The Suspended Chest Flyes is a chest isolation exercise that opens the arms in a wide arc to stretch and contract the pectoral muscles. With only a slight, fixed bend in the elbows, the movement isolates the chest with little help from the triceps, making it effective for building chest width and the mind…
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Suspended Push-Ups
Description: The suspended push-up is performed with the hands in the handles of a suspension trainer. The unstable handles force the chest, shoulders, and core to work harder to control the movement, increasing the demand over a standard push-up. Benefits: Profile: Equipment: Suspension Trainer Type: Bodyweight (Compound) Resistance Type: Body Weight Level: Intermediate Muscles: Primary…
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Self Assisted Push-Ups
Description: The self assisted push-up reduces the load by raising the hands onto a bench or wall, or by dropping to the knees. It lets beginners build pressing strength through a full range of motion before progressing to a strict floor push-up. Benefits: Profile: Equipment: Bodyweight (Incline or Knees) Type: Bodyweight (Compound) Resistance Type: Body…
