Archer push up strengthens chest, back, and core, by forcing stabilization while putting all strength in one single arm and shoulder. Video demonstration (excerpt from ‘Archer Push Ups | Correct Form Tutorial’ by Victory Calisthenics) How to and step by step instructions: Get down on all fours. Place hands wider than your shoulders. Distance between […]
The One Arm Knee Push Up serves as a preparation for the One Arm Push Up. It uses the abs for the balance and also biceps and tricepsarms and shoulders. Video demonstration (excerpt from ‘1 Arm Push Up From Knees’ by Andrew Heming) How to and step by step instructions: Get down on all fours. […]
This variance of the push-up focuses on chest muscles. Video demonstration (excerpt from ‘Exercise Library: Push-Ups / Wide Grip’ by Darebee) How to and step by step instructions: Get down on all fours. Straighten your arms, placing hands wider than shoulder-width. Straighten your legs. Your body should be straight covering a straight line from heels […]
Variant of the L Sit, where you do dips maintaining the L Sit position. Video demonstration (excerpt from ’10 L Sit Variations’ by Tugarec Sports) How to and step by step instructions: Place hands on the parallettes, shoulders activated and pressed down. Extend your legs in a straight position for an L Sit, keeping them […]
The Scissor variations are alternatives to the Flutter Kicks, strengthening abs with an easy exercise. Being an easy move makes it ideal for beginners and can easily be adapted by increasing the number of repetitions. Video demonstration (excerpt from ‘Exercise Library: Scissors’ by Darebee) How to and step by step instructions: Lie down on your […]
This variation of a sit-up opens hip rotators. Beginners friendly it works simultaneously both abs and hips. Video demonstration (excerpt from ‘Exercise Library: Butterfly Sit-Ups’ by Darebee) How to and step by step instructions: Sit down on the floor. Touch the bottoms of your feet with each other, bending your knees as in a butterfly […]
The Incline Triceps Push Up strengthens the triceps in a mid-term between the easier Wall Triceps Push Up and the harder Knee Triceps Push Up. Video demonstration (excerpt from ‘Bodyweight Triceps Extensions’ by Andrew Dixon) How to and step by step instructions: Choose a balcony, horizontal bar or any appliance as high as your shoulders. […]
The Assisted One Arm Push Up is a good preparation for the One Arm Push Up. It requires strong arms, chest and shoulder. Video demonstration (excerpt from ‘HOW TO | One Arm Pushup Tutorial | Progressions’ by Austin Dunham) How to and step by step instructions: Get down on all fours. Keep one hand under […]
The Reverse Grip Push-up is a Push-up with your fingers pointing backward, that will strengthen multiple muscles in the upper body. Abs, lats and triceps are highly activated in this push-up. Video demonstration (excerpt from ‘Reverse grip push ups; triceps vs shoulders’ by InciteFitness) How to and step by step instructions: Lie down on all […]
The Push-ups is a complete exercise with main targets on chest, shoulders, triceps, but also working the core and back. Can be done anywhere as it requires no equipment. There are many variants aiming different results. Video demonstration (excerpt from ‘Exercise Library: Push-Ups’ by Darebee) How to and step by step instructions: Get down on […]
Doing a supported L Sit using your fingers instead of the hand is highly effective on hands. As any L Sit variance, core and shoulders are also highly engaged. Video demonstration (excerpt from ‘Finger Tip L Sit, regression’ by The Daily BAR) How to and step by step instructions: Sit on the floor, legs straight […]
The Incline Body Row is an easier variation of the Body Row with a bigger inclination. It strengthens the upper back and shoulders. Video demonstration (excerpt from ‘Incline Body Row’ by Jessica Estrada) How to and step by step instructions: Hold the bar with both hands, palms facing forward. Move your feet forward and straighten […]
Easier than the L Sit, yet demanding, extend one leg from the tuck position involves the same muscles. See it as an intermediate exercise, while practicing toward the L Sit. Video demonstration (excerpt from ‘Calisthenics L Sit Progression | Full Tutorial For Beginners’ by Minus The Gym) How to and step by step instructions: Sit […]
The exercise is highly focused on shoulders, although arms and core are also activated. Strong shoulders are needed to do some reps with a correct form. Video demonstration (excerpt from ‘Seal Push-Ups – FitRanX’ by Sgt Nick Rians) How to and step by step instructions: Lie on the floor in a push-up position, hands at […]
