Push movements involve pressing your body away from a surface or object. This category covers horizontal pressing (push-ups), vertical pressing (pike push-ups, handstand push-ups), and advanced straight-arm pressing (planche). Progress here translates to visible upper body strength and shoulder stability.
Bodyweight Exercise Collection
Front Lever to Back Lever Press
The Front Lever to Back Lever Press is a dynamic transition from Front Lever to Back Lever, requiring extreme straight-arm strength.
Planche to Handstand Press
The Planche to Handstand Press is a dynamic transition from Planche to Handstand, requiring extreme straight-arm strength.
Full Maltese
The Full Maltese is a straight-arm static hold on rings where the body is completely horizontal.
Maltese Negative
The Maltese Negative focuses on the eccentric phase, lowering the body slowly from the Maltese position.
Maltese Hold
The Maltese Hold is a straight-arm static hold on rings where the body is held horizontal, similar to Planche but on rings.
Full Iron Cross
The Full Iron Cross is a straight-arm static hold on rings where the body is completely horizontal, arms extended to the sides.
Iron Cross Negative
The Iron Cross Negative focuses on the eccentric phase, lowering the body slowly from the Iron Cross position.
Iron Cross Hold
The Iron Cross Hold is a straight-arm static hold on rings where the body is held horizontal, arms extended to the sides.
Ring Turn Out Press
The Ring Turn Out Press is a dynamic transition from support hold to ring turn out, building straight-arm strength.
Ring Turn Out Hold
The Ring Turn Out Hold is a static position where the rings are turned outward, building straight-arm strength.
Ring Push-Ups
Ring Push-Ups are a pushing exercise on rings that builds chest, core, and shoulder strength while challenging stability.
Ring Dips
Ring Dips are a pushing exercise on rings that builds chest, triceps, and shoulder strength while challenging stability.
Ring Support Hold
The Ring Support Hold is a static position on rings where the body is held upright with straight arms and packed shoulders.
Burpee with Tuck Jump
The burpee with tuck jump adds a tuck jump at the top, building explosive power and conditioning.
Burpee
The burpee is a full-body exercise combining a squat, push-up, and jump, building cardiovascular and muscular endurance.
Band-Assisted Muscle-Up
The band-assisted muscle-up uses a resistance band to reduce the load, allowing you to practice the full movement.
Muscle-Up Transition Drill
The muscle-up transition drill isolates the crucial transition phase between the pull-up and the dip.
Crow Pose (Bakasana)
Crow Pose is a foundational hand-balancing posture that builds wrist, shoulder, and core control.
Freestanding Handstand Walking
Handstand walking is the ability to move forward while maintaining a freestanding handstand, requiring exceptional balance and shoulder control.
Negative Muscle-Up
The negative muscle-up focuses on the eccentric phase of the muscle-up transition, building control and strength.
Negative One-Arm Push-Up
The negative one-arm push-up focuses on the eccentric phase, building the specific strength needed for the full one-arm push-up.
Handstand Push-Up (Freestanding)
The freestanding handstand push-up requires pressing your body weight overhead while maintaining balance.
Handstand Push-Up (Wall)
The wall handstand push-up builds pressing strength in the shoulders and triceps by performing push-ups in a handstand against a wall.
Freestanding Handstand Hold
The freestanding handstand hold is the ability to balance in a handstand without any support, requiring full body control.
Freestanding Kick-Up Practice
Freestanding kick-up practice builds the confidence and balance needed to enter a handstand without wall support.
Handstand Shoulder Taps
Handstand shoulder taps challenge balance and shoulder stability by tapping the opposite shoulder while in a handstand.
Handstand Wall Hold
The handstand wall hold builds shoulder endurance and body alignment by holding a handstand position against the wall.
Muscle-Up
The muscle-up combines a pull-up with a dip transition, requiring explosive pulling strength and powerful pressing.
Wall Handstand (Back-to-Wall)
Back-to-wall handstand is a foundational handstand progression that builds confidence and balance awareness.
Wall Handstand (Belly-to-Wall)
Belly-to-wall handstand is a foundational handstand progression that builds shoulder strength and body alignment.
Parallel Bar Dips
Parallel bar dips are a compound pressing movement that builds serious upper body strength in the chest, triceps, and shoulders.
Scapular Push-Up
The scapular push-up isolates the serratus anterior and scapular stabilizers by protracting and retracting the shoulder blades in a push-up position.
Support Hold
The support hold is a static position on parallel bars or rings where the body is held upright with straight arms and packed shoulders.
Bench Dips
Bench dips are a foundational pressing exercise that builds triceps strength and shoulder stability using a bench or elevated surface.
Wide Push-Up
The wide push-up places more emphasis on the chest by positioning the hands wider than shoulder-width.
Wall Push-Up
The wall push-up is the most accessible push-up variation, perfect for learning proper form and building initial pressing strength.
Decline Push-Up
The decline push-up shifts the load to the upper chest and shoulders by elevating the feet.
Planche Lean (Level 1-2)
The Planche Lean builds the straight-arm pushing strength and scapular control required for all planche progressions.
Planche Push-Up
The planche push-up is a straight-arm pressing movement where the body is held parallel to the floor while pushing.
Planche Lean (Level 3-4)
Advanced Planche Lean levels increase the forward lean, reducing foot support and preparing the shoulders for full planche loading.
Full Planche Hold
The Full Planche Hold is one of the most demanding skills in calisthenics—body completely straight and parallel to the ground, legs together, supported only by the hands.
Half Lay Planche
The Half Lay Planche bridges straddle and full planche by keeping legs together at a reduced lever arm.
Straddle Planche
The Straddle Planche dramatically increases the lever arm by extending the legs to the sides, requiring greater strength and hip mobility.
Advanced Tuck Planche
The Advanced Tuck Planche increases the lever arm by flattening the back, preparing the body for straddle and full planche positions.
Tuck Planche
The Tuck Planche is the first planche progression where no body parts rest on the arms—a true test of shoulder protraction and straight-arm strength.
Frog Stand
The Frog Stand teaches hand balancing and weight shifting—essential skills for every planche progression.
One-Arm Push-Up
The one-arm push-up is the peak of unilateral pressing strength, requiring full-body tension and massive triceps power.
Typewriter Push-Up
The typewriter push-up combines an archer descent with a lateral shift, building extreme unilateral pressing strength.
Pseudo Planche Push-Up
The pseudo planche push-up requires leaning the shoulders significantly forward, shifting the load to the shoulders and lats.
Pike Push-Up
The pike push-up is a shoulder-dominant variation that mimics the overhead pressing pattern of a handstand push-up.
Close-Grip Push-Up
The close-grip push-up shifts the load to the triceps and inner chest by keeping the hands close together.
Standard Push-Up
The standard push-up is the foundational upper body pressing exercise, engaging chest, shoulders, triceps, and core.
Diamond Push-Up
The diamond push-up is a close-grip variation that maximally targets the triceps and builds lockout strength.
Incline Push-Up
The incline push-up uses an elevated surface to reduce body weight load while maintaining the push-up mechanics.
Knee Push-Up
The knee push-up is a floor-based regression that reduces the load while preserving the full push-up movement pattern.