Skills in Pushing
Archer Push-Ups
Build unilateral pushing strength with this advanced variation. Essential preparation for one-arm push-ups and addressing shoulder imbalances.
Bridge (Wheel)
Open your shoulders and spine with this fundamental backbend. Essential for spinal health and countering forward-rounded postures.
Diamond Push-Ups
Target your triceps with this challenging push-up variation. Build the close-grip strength needed for advanced pressing movements.
Dips
Build powerful triceps and chest with this fundamental exercise. Essential for muscle-up development and upper body strength.
Handstand Push-Up
Build incredible pressing power with vertical push-ups in a handstand. This skill develops unmatched shoulder and tricep strength.
L-Sit
Build exceptional core strength with this fundamental hold. The L-sit develops compression strength essential for advanced gymnastics movements.
Manna
The pinnacle of core compression—a V-sit pushed beyond vertical. This extreme skill showcases ultimate hip flexor strength.
Muscle-Up
The ultimate pulling exercise that combines an explosive pull-up with a dip transition. Master this dynamic movement to showcase true upper body power.
One-Arm Push-Up
Master the ultimate unilateral pushing exercise. This advanced skill demonstrates exceptional strength and stability.
Planche
The ultimate display of pushing strength, holding your body horizontal while supported only on your hands. This skill represents years of dedicated training.
Planche Lean
Build the foundation for planche training with this essential progression. Develop straight-arm strength and the forward lean crucial for advanced skills.
Pseudo Planche Push-Ups
Build planche-specific strength with this advanced push-up variation. The forward lean develops the unique demands of horizontal pushing.
Push-Ups
Master the fundamental pushing pattern. This versatile exercise builds the foundation for handstands, planche, and pressing strength.
Ring Dips
Master dips on unstable rings for superior strength and stability. Essential for muscle-up development and upper body power.
Ring Push-Ups
Challenge your push-ups with ring instability. Build superior chest and shoulder stability while increasing difficulty.
Straddle Planche
Progress toward full planche with this wide-leg variation. Reduces leverage while maintaining the horizontal position.
Straight-Arm Strength
Develop the unique strength required for gymnastics with locked arms. Essential for planche, levers, and advanced holds.
Tuck Planche
The first static planche position. This tucked variation reduces leverage while building the specific strength for advanced progressions.