Chest / Pectorals

Shoulder Dislocates

Shoulder Dislocates are a mobility exercise that improves shoulder flexibility and stability for straight-arm movements.

Foundational None prerequisites Stick TRX / Resistance Band (for assistance)Mobility Shoulders Chest / Pectorals Lats (Latissimus Dorsi)Rotator Cuff

Planche to Handstand Press

The Planche to Handstand Press is a dynamic transition from Planche to Handstand, requiring extreme straight-arm strength.

Elite Full Planche Hold Freestanding Handstand Hold None (Bodyweight Only)Parallettes Push Skill Shoulders Triceps Core Chest / Pectorals

Full Maltese

The Full Maltese is a straight-arm static hold on rings where the body is completely horizontal.

Elite Maltese Hold Maltese Negative Gymnastic Rings Push Skill Shoulders Triceps Chest / Pectorals Core

Maltese Negative

The Maltese Negative focuses on the eccentric phase, lowering the body slowly from the Maltese position.

Elite Maltese Hold Full Planche Hold Gymnastic Rings Push Skill Shoulders Triceps Chest / Pectorals Core

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.

Elite Full Planche Hold Ring Dips Gymnastic Rings Push Skill Shoulders Triceps Chest / Pectorals Core

Ring Push-Ups

Ring Push-Ups are a pushing exercise on rings that builds chest, core, and shoulder strength while challenging stability.

Advanced Standard Push-Up Ring Support Hold Gymnastic Rings Push Core Chest / Pectorals Triceps Shoulders Core

Ring Dips

Ring Dips are a pushing exercise on rings that builds chest, triceps, and shoulder strength while challenging stability.

Advanced Ring Support Hold Parallel Bar Dips Gymnastic Rings Push Chest / Pectorals Triceps Shoulders Core

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.

Intermediate Support Hold False Grip Practice Gymnastic Rings Push Core Triceps Shoulders Core Chest / Pectorals

Band-Assisted Muscle-Up

The band-assisted muscle-up uses a resistance band to reduce the load, allowing you to practice the full movement.

Advanced Muscle-Up Transition Drill Pull-up Bar Gymnastic Rings Resistance Bands Core Push Skill Lats (Latissimus Dorsi)Biceps Triceps Biceps Tendons Chest / Pectorals Core

Muscle-Up Transition Drill

The muscle-up transition drill isolates the crucial transition phase between the pull-up and the dip.

Advanced False Grip Pull-Up Parallel Bar Dips Pull-up Bar Gymnastic Rings Pull Push Skill Lats (Latissimus Dorsi)Biceps Triceps Chest / Pectorals Core

Negative Muscle-Up

The negative muscle-up focuses on the eccentric phase of the muscle-up transition, building control and strength.

Advanced Chest-to-Bar Pull-Up Parallel Bar Dips False Grip Practice Pull-up Bar Gymnastic Rings Pull Push Skill Lats (Latissimus Dorsi)Biceps Triceps Chest / Pectorals Core

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.

Advanced Archer Push-Up Typewriter Push-Up None (Bodyweight Only)Push Skill Chest / Pectorals Triceps Shoulders Core

Muscle-Up

The muscle-up combines a pull-up with a dip transition, requiring explosive pulling strength and powerful pressing.

Elite Chest-to-Bar Pull-Up Parallel Bar Dips False Grip Practice Pull-up Bar Gymnastic Rings Grip Pull Push Skill Lats (Latissimus Dorsi)Biceps Forearms Triceps Chest / Pectorals Core

Parallel Bar Dips

Parallel bar dips are a compound pressing movement that builds serious upper body strength in the chest, triceps, and shoulders.

Intermediate Bench Dips Support Hold Parallel Bars Push Chest / Pectorals Lower Pectorals (Sternal Head)Outer Pectorals (Lateral Fibers)Lats (Latissimus Dorsi)Triceps Shoulders Core Pelvic Floor Tensor Fasciae Latae (TFL)Lower Back (Erector Spinae)

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.

Intermediate Plank Side Plank Bench Dips Parallel Bars Gymnastic Rings Push Core Triceps Shoulders Core Chest / Pectorals

Bench Dips

Bench dips are a foundational pressing exercise that builds triceps strength and shoulder stability using a bench or elevated surface.

Foundational None prerequisites Bench / Step Push Skill Triceps Shoulders Medial Deltoids Posterior Deltoids Chest / Pectorals Upper Pectorals (Clavicular Head)Core Core Stabilizers

Wide Push-Up

The wide push-up places more emphasis on the chest by positioning the hands wider than shoulder-width.

Beginner Standard Push-Up Push None (Bodyweight Only)Chest / Pectorals Shoulders Core Anterior Deltoid-Pectoral Junction (Delt-Pec Tie-In)

Wall Push-Up

The wall push-up is the most accessible push-up variation, perfect for learning proper form and building initial pressing strength.

Advanced None prerequisites None (Bodyweight Only)Push Chest / Pectorals Triceps Shoulders Core

Decline Push-Up

The decline push-up shifts the load to the upper chest and shoulders by elevating the feet.

Intermediate Standard Push-Up Push None (Bodyweight Only)Bench / Step Upper Pectorals (Clavicular Head)Chest / Pectorals Shoulders Core

Planche Lean (Level 1-2)

The Planche Lean builds the straight-arm pushing strength and scapular control required for all planche progressions.

Intermediate Standard Push-Up None (Bodyweight Only)Parallettes Push Skill Shoulders Anterior Deltoids Chest / Pectorals Serratus Anterior Core Wrist Stabilizers

Planche Push-Up

The planche push-up is a straight-arm pressing movement where the body is held parallel to the floor while pushing.

Elite Pseudo Planche Push-Up Archer Push-Up Planche Lean (Level 3-4)Push None (Bodyweight Only)Parallettes Anterior Deltoids Shoulders Chest / Pectorals Serratus Anterior Core Lats (Latissimus Dorsi)Forearms Full Body Tension

Planche Lean (Level 3-4)

Advanced Planche Lean levels increase the forward lean, reducing foot support and preparing the shoulders for full planche loading.

Advanced Planche Lean (Level 1-2)Push Skill None (Bodyweight Only)Parallettes Anterior Deltoids Shoulders Chest / Pectorals Serratus Anterior Core Biceps Tendons Wrist Stabilizers

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.

Elite Half Lay Planche Push Skill Parallettes Anterior Deltoids Chest / Pectorals Serratus Anterior Core Lats (Latissimus Dorsi)Full Body Tension

Half Lay Planche

The Half Lay Planche bridges straddle and full planche by keeping legs together at a reduced lever arm.

Elite Straddle Planche Push Skill Parallettes Anterior Deltoids Chest / Pectorals Serratus Anterior Core Full Body Tension

Straddle Planche

The Straddle Planche dramatically increases the lever arm by extending the legs to the sides, requiring greater strength and hip mobility.

Elite Advanced Tuck Planche Push Skill Parallettes Anterior Deltoids Chest / Pectorals Serratus Anterior Core Hip Adductors Hamstrings

Advanced Tuck Planche

The Advanced Tuck Planche increases the lever arm by flattening the back, preparing the body for straddle and full planche positions.

Advanced Tuck Planche Push Skill Parallettes Anterior Deltoids Chest / Pectorals Serratus Anterior Core Hip Flexors (Psoas & Iliacus)

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.

Advanced Planche Lean (Level 3-4)Push Skill Parallettes Anterior Deltoids Chest / Pectorals Serratus Anterior Core Biceps Tendons

One-Arm Push-Up

The one-arm push-up is the peak of unilateral pressing strength, requiring full-body tension and massive triceps power.

Elite Archer Push-Up Typewriter Push-Up Push None (Bodyweight Only)Chest / Pectorals Triceps Core Lats (Latissimus Dorsi)

Typewriter Push-Up

The typewriter push-up combines an archer descent with a lateral shift, building extreme unilateral pressing strength.

Advanced Archer Push-Up Push None (Bodyweight Only)Chest / Pectorals Triceps Shoulders Core Core Stabilizers Lats (Latissimus Dorsi)

Archer Push-Up

The archer push-up is a unilateral progression where one arm takes most of the load while the other provides balance.

Advanced Standard Push-Up Wide Push-Up None (Bodyweight Only)Chest / Pectorals Triceps Shoulders Core Core Stabilizers

Pseudo Planche Push-Up

The pseudo planche push-up requires leaning the shoulders significantly forward, shifting the load to the shoulders and lats.

Intermediate Standard Push-Up Pike Push-Up Push None (Bodyweight Only)Shoulders Chest / Pectorals Core Biceps

Close-Grip Push-Up

The close-grip push-up shifts the load to the triceps and inner chest by keeping the hands close together.

Beginner Standard Push-Up Push None (Bodyweight Only)Triceps Chest / Pectorals Shoulders Core

Standard Push-Up

The standard push-up is the foundational upper body pressing exercise, engaging chest, shoulders, triceps, and core.

Beginner Wall Push-Up Knee Push-Up Push None (Bodyweight Only)Chest / Pectorals Triceps Shoulders Core

Diamond Push-Up

The diamond push-up is a close-grip variation that maximally targets the triceps and builds lockout strength.

Intermediate Close-Grip Push-Up Push None (Bodyweight Only)Triceps Chest / Pectorals Shoulders Core

Incline Push-Up

The incline push-up uses an elevated surface to reduce body weight load while maintaining the push-up mechanics.

Foundational Wall Push-Up Push None (Bodyweight Only)Chest / Pectorals Triceps Shoulders Core

Knee Push-Up

The knee push-up is a floor-based regression that reduces the load while preserving the full push-up movement pattern.

Foundational Incline Push-Up Push None (Bodyweight Only)Chest / Pectorals Triceps Shoulders Core