Exercises
Shoulder Exercises
Pike push-ups, handstand push-ups, lateral raises: build powerful, stable shoulders with bodyweight movements.
Archer pull-ups: complete exercise guide
Master the archer pull-up, a unilateral movement that bridges the gap to the one-arm pull-up. Prerequisites, form, mistakes and progression.
Bear Crawl: The Complete Full-Body Exercise You Need to Master
- Dynamic quadruped core work: knees hovering 2-5 cm, cross-pattern hand-foot coordination - Muscles: full core, serratus anterior, glutes, quads, deltoids + cognitive stimulation - Progression: static hold 15-20s → 20-40m distances → metabolic circuits
Pike Push-ups: Build Stronger Shoulders at Home
– Key shoulder exercise: inverted V position, head toward the floor – Muscles targeted: deltoids, triceps, upper traps + core stabilizers – The ideal progression toward handstand push-ups
Scapular Pull-ups: Strengthen Your Shoulder Blades Before Progressing
- Activates scapular stabilizers: trapezius, rhomboids, serratus anterior - Straight arms only: retract shoulder blades 5-10 cm without bending elbows - Essential prerequisite for pull-ups, muscle-ups and front lever
Scapular Push-ups: Strengthen Your Serratus and Shoulder Stability
– Isolates scapula movement: protraction and retraction with locked arms in high plank – Targets serratus anterior, lower traps and rhomboids for total shoulder stability – Essential foundation for tuck planche, front lever and all straight-arm skills
Shoulder Exercises at Home Without Equipment: The Best Movements
– Build powerful shoulders with bodyweight vertical pressing movements – 10 progressive exercises from pike push-ups to handstand push-ups, plus 3 level-based programs – Progress slowly: expect 6-12 months to master the advanced movements
Shoulder Taps: The Anti-Rotation Exercise for Solid Abs
– Dynamic plank exercise that challenges core stability through anti-rotation – Tap opposite shoulder while keeping hips perfectly still, full-body engagement – Progressions from knees to push-up combos, program 3x20 taps to 60s continuous
Exercise: Wall Walks, Your Path to the Handstand
– Transition exercise: from plank to near-handstand against a wall – Builds shoulder strength, core control and coordination for inversions – 8-week progressive program included, plus 5 variants to match your level