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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

187 exercises

• Neutral push-ups on ringsTricepsRingsIntermediate10 reps
• Neutral support position on ringsTricepsRingsIntermediate10 reps
• Olympic muscle upTricepsPull-up barAdvanced10 reps
• One-arm elbow push-upsFront shouldersNo equipmentAdvanced10 reps
• One arm isometric dipsTricepsParallel barsAdvanced30 seconds
• One arm push-upsTricepsNo equipmentAdvanced10 reps
• One arm push-ups with chest clapTricepsNo equipmentAdvanced30 seconds
• Partial hefesto on ringsBicepsRingsBeginner10 reps
• Partial hefesto pull with supportBicepsLow barBeginner10 reps
• Partial impossible dip repTricepsParallel barsAdvanced10 reps
• Partial supine tucked back pullBicepsPull-up barBeginner10 reps
• Pelicans on ringsBicepsRingsIntermediate10 reps
• Planche on barTricepsPull-up barAdvanced30 seconds
• Pole assisted impossible dip repTricepsParallel barsAdvanced10 reps
• Pole shoulders stretchingLatsNo equipmentIntermediate10 reps
• Press with dumbbellsUpper chestAdded weightIntermediate10 reps
• Pseudo push-upsTricepsNo equipmentAdvanced10 reps
• PseudoplancheTricepsNo equipmentIntermediate10 reps
• Pseudoplanche on barTricepsPull-up barIntermediate10 reps
• Pullover on a low barAbsLow barIntermediate10 reps
• Pullover with impulseAbsPull-up barIntermediate10 reps
• Push-ups plank with alternating leg raisesLower chestNo equipmentIntermediate30 seconds
• Push-ups to platformTricepsBox or stepIntermediate10 reps
• Push-ups with rotation on ringsTricepsRingsIntermediate10 reps
• Push-ups with scapular protractionTricepsNo equipmentIntermediate10 reps
• Ring back leverLower backRingsAdvanced30 seconds
• Ring fliesTricepsRingsIntermediate10 reps
• Rubber band assisted muscle upTricepsPull-up bar +1Advanced10 reps
• Russian push-ups on ringsTricepsRingsIntermediate10 reps
• Scapular protractionTricepsNo equipmentBeginner30 seconds
• Short dipsTricepsParallel barsIntermediate10 reps
• Shoulder and scapula rotationsFront shouldersNo equipmentIntermediate10 reps
• Shoulder extensionLatsNo equipmentIntermediate10 reps
• Shoulder tapsAbsNo equipmentIntermediate10 reps
• Single leg back leverLower backPull-up barAdvanced30 seconds
• Sliding push-upsAbsFoam rollerIntermediate10 reps
• Slow muscle up on ringsTricepsRingsAdvanced10 reps
• SSmith machine pushupChestSmith machineBeginner10 reps
• Spartan dipsTricepsParallel barsIntermediate10 reps
• Spartan push-upsTricepsNo equipmentIntermediate10 reps

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