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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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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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Lower Chest Stretching
Description: The Lower Chest Stretching gently lengthens the pectoralis major (lower) to relieve tightness, improve flexibility, and support recovery between training sessions. Muscles Stretched: How To Perform: Benefits: Tips: ExercisesBrowse the full exercise database ›
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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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Wall Angels
Description: Wall angels are a postural and scapular mobility exercise performed with your back against a wall. Sliding the arms up and down while keeping contact with the wall strengthens the muscles that stabilize the shoulder blades and improves overhead posture. Benefits: Profile: Equipment: Bodyweight (Wall) Type: Mobility Resistance Type: Body Weight Level: Beginner Muscles:…
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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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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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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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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…
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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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Isometric Chest Squeezes
Description: The isometric chest squeeze creates constant tension in the pectoral muscles by pressing the palms together, or squeezing a ball or pad between the hands, and holding. Because there is no movement, it is a safe way to build the mind muscle connection and chest endurance. Benefits: Profile: Equipment: Bodyweight or Ball Type: Isometric…
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Chest Stretching
Description: The Chest Stretching gently lengthens the pectoralis major to relieve tightness, improve flexibility, and support recovery between training sessions. Muscles Stretched: How To Perform: Benefits: Tips: ExercisesBrowse the full exercise database ›
