Exercises
Pike push-ups, handstand push-ups, lateral raises: build powerful, stable shoulders with bodyweight movements.
7 Articles
Master the archer pull-up, a unilateral movement that bridges the gap to the one-arm pull-up. Prerequisites, form, mistakes and progression.
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– The natural progression after classic push-ups for upper chest development – Feet elevated on a bench or chair, targeting upper pecs and front deltoids – 6-week program with height progression from 30cm to 50cm
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– 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
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– 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
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– 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
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– 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
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- 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
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