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WorkoutsPrograms

• Five-minute push5 min · Beginner
• No-jump full body5 min · Beginner
• Push-up ladder7 min · Intermediate
• Shoulder session28 min · Beginner

Library

103 exercises

• Hollow push-upsTricepsNo equipmentIntermediate10 reps
• Isometric push-upsTricepsNo equipmentIntermediate30 seconds
• Isometric push-upsTricepsNo equipmentIntermediate30 seconds
• Isometric scapular protractionTricepsNo equipmentIntermediate30 seconds
• Knuckle push-upsTricepsNo equipmentIntermediate10 reps
• L-sit to straddle plankTricepsNo equipmentAdvanced30 seconds
• Molotov push-upsTricepsNo equipmentIntermediate10 reps
• Neck and abs extensionsAbsNo equipmentIntermediate10 reps
• Neck flexors strengtheningUpper chestNo equipmentIntermediate10 reps
• Negative to assisted handstand push-upsTricepsNo equipmentAdvanced10 reps
• Negative wall assisted handstand to tucked plancheTricepsNo equipmentAdvanced30 seconds
• One-arm elbow push-upsFront shouldersNo equipmentAdvanced10 reps
• One-arm handstandFront shouldersNo equipmentAdvanced10 reps
• One arm handstand flagFront shouldersNo equipmentAdvanced10 reps
• One arm push-upsTricepsNo equipmentAdvanced10 reps
• One arm push-ups with chest clapTricepsNo equipmentAdvanced30 seconds
• Pike push-upsTricepsNo equipmentIntermediate10 reps
• Pike push-ups with elevationFront shouldersNo equipmentIntermediate10 reps
• Planche leanTricepsNo equipmentAdvanced30 seconds
• Planche lean push-upsTricepsNo equipmentAdvanced10 reps
• Planche lean with jumps to fullAbsNo equipmentAdvanced30 seconds
• Press to handstandLower backNo equipmentAdvanced10 reps
• Progression repetitions from cup to one-arm handstandFront shouldersNo equipmentAdvanced10 reps
• Pseudo push-upsTricepsNo equipmentAdvanced10 reps
• Push-ups with scapular protractionTricepsNo equipmentIntermediate10 reps
• Rocking back bridgeGlutesNo equipmentIntermediate10 reps
• Scapular protractionTricepsNo equipmentBeginner30 seconds
• Shoulder and scapula rotationsFront shouldersNo equipmentIntermediate10 reps
• Shoulder extensionLatsNo equipmentIntermediate10 reps
• Shoulder extension on the floor with hands togetherUpper chestNo equipmentIntermediate10 reps
• Shoulder extensions on the barUpper chestNo equipmentIntermediate10 reps
• Shoulder extensions on the floorUpper chestNo equipmentIntermediate10 reps
• Shoulder raises in pike push-upsFront shouldersNo equipmentIntermediate10 reps
• Shoulder rotationFront shouldersNo equipmentIntermediate10 reps
• Shoulder shakeFront shouldersNo equipmentIntermediate10 reps
• Shoulder tapsAbsNo equipmentIntermediate10 reps
• Spartan push-upsTricepsNo equipmentIntermediate10 reps
• Spartan push-ups with changeTricepsNo equipmentIntermediate10 reps
• Spiderman push-upsTricepsNo equipmentIntermediate10 reps
• Straddle frogTricepsNo equipmentIntermediate10 reps

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