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Self Assisted Dips
Description: The self assisted dip lets you use your legs to take some of the load, typically by keeping your feet on the floor or a bench while dipping between bars or off the edge of a bench. It is an accessible way for beginners to build the strength needed for full dips. Benefits: Profile:…
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Wide Push-Ups
Description: The wide push-up is a bodyweight push-up performed with the hands placed wider than shoulder width. The wider hand position increases the stretch and workload on the pectoral muscles while reducing triceps involvement, making it a chest-focused version of the classic push-up. Benefits: Profile: Equipment: Bodyweight Type: Bodyweight (Compound) Resistance Type: Body Weight Level:…
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Diamond Push-Ups
Description: The diamond push-up is a bodyweight push-up performed with the hands close together under the chest, with the index fingers and thumbs forming a diamond shape. The narrow hand position shifts more of the work onto the triceps and inner chest, making it one of the most effective bodyweight triceps builders. Benefits: Profile: Equipment:…
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Push-ups
Description: The push-up is a bodyweight exercise that primarily targets the muscles of the chest, shoulders, and triceps. Benefits: Push-ups are a functional movement that helps to improve upper body strength, core stability, and overall muscle endurance. Profile: Equipment: None Type: Bodyweight Tempo: 2-1-2-0 Level: Beginner Muscles: Primary Muscles Secondary Muscles Classification: Utility: Basic Mechanics:…
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Weighted Dips
Description: The weighted dip is a compound pressing exercise performed on parallel bars with added load from a dip belt or weighted vest. With a forward lean it emphasizes the lower chest, while a more upright torso shifts the work toward the triceps. It is one of the most effective bodyweight builders for the chest…
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Weighted Push-Ups
Description: The weighted push-up is a bodyweight chest exercise loaded with external resistance, usually a weight plate set across the upper back or a weighted vest. Adding load to the standard push-up increases the demand on the chest, shoulders, and triceps, making it a practical way to keep building pressing strength once bodyweight push-ups become…
