All Exercises

Archer Push-up
Lower your body while shifting weight to one side, keeping one arm bent and the other relatively straight. Push back up and alternate sides.
Butterfly Sit-up
Contract your abdominals and curl your torso up toward your knees. Lower back down with control.
Handstand Leg Raise
While maintaining handstand, flex hips to bring knees toward chest, then extend back to starting position
Handstand Pike Press
Shift weight forward while lifting legs up and back to achieve handstand position without kicking
Handstand Shoulder Tap
Shift weight to one arm while lifting the other hand to tap the opposite shoulder. Return to starting position and repeat on other side
Handstand Tuck Press
From tuck position, press through hands while extending legs up and back to achieve handstand position.
Negatives Push-up
Very slowly lower chest toward floor taking 3-5 seconds, then either push back up normally or reset to starting position.
Assisted Pull-up
Pull your body up until your chin clears the bar, then lower yourself back down with control while the machine assists
Band-Assisted Pull-up
Pull your body up until your chin clears the bar, using the band's assistance, then lower with control
Butterfly Pull-up
Perform continuous pull-ups using a circular kipping motion without stopping at the bottom
Deficit Lunges
Step forward and down off the platform into a lunge position, achieving greater range of motion. Push through the front heel to return to the elevated starting position.
Half Lay Front Lever
From hanging position, extend one leg straight while keeping the other tucked to chest. Maintain horizontal torso position.
Negative Pull-up
Slowly lower yourself down with control, taking 3-5 seconds to reach full arm extension
Neutral Grip Dumbbell Press
Lower dumbbells to chest with control, pause briefly, then press back to starting position maintaining neutral grip throughout.
Incline Sit-up
Contract your abs and lift your torso up toward your knees. The incline makes the movement easier than flat sit-ups.
Advanced Tuck Planche
Hold position with knees bent but hips more extended than tuck planche. Maintain straight arms and forward lean.
Banded Sit-up
Contract your abs and sit up while the band provides assistance or resistance depending on setup. Control the movement in both directions.
Barbell Squat
Initiate movement by pushing hips back and bending knees. Descend until thighs are parallel to floor. Drive through heels to return to starting position.
Decline Diamond Push-up
Lower chest toward hands by bending arms, keeping elbows close to body. Push back up to starting position.
Front Lever with Bands
Use band assistance to achieve front lever position. Focus on proper form while band reduces load. Gradually reduce assistance.
Incline Dumbbell Press
Press dumbbells up and slightly inward until arms are extended. Lower dumbbells with control to upper chest level. Press back up to starting position maintaining incline angle.
Leg raises
Keeping legs straight, contract your abs and curl your torso up while bringing knees toward chest. Lower back down with control.
Squat
Lower your body by pushing hips back and bending knees until thighs are parallel to floor. Drive through heels to return to starting position.
Push-up
Lower your body by bending your elbows until your chest nearly touches the floor, then push back up to the starting position by extending your arms.
Stationary Lunges
Lower your body by bending both knees until they reach 90 degrees, then push through the front heel to return to starting position. Complete all reps before switching legs.
Tuck Handstand
From handstand, pull knees up toward chest while maintaining balance on hands, hold tucked position with tight core.
Pull-up
Pull your body up until your chin clears the bar, then lower yourself back to the starting position with control
Single-Arm Dumbbell Press
Lower dumbbell to chest with control, pause briefly, then press back to starting position. Complete all reps before switching arms.
Planche Hold
Shift weight forward onto hands while lifting feet off ground. Hold body straight and parallel to floor with arms locked.
Planche on Rings
Lean forward while keeping arms straight, lift legs parallel to ground. Maintain hollow body position with shoulders protracted.
Planche with Bands
Lean forward into planche position with band providing upward assistance. Maintain proper form.
Single Leg Planche
Hold position with one leg extended straight back, other leg lifted or tucked. Maintain body parallel to floor.
Weighted Front Lever
From hanging position, raise weighted body to horizontal position. Maintain front lever form despite added resistance.
Weighted Sit-up
Contract your abs and lift your torso up while keeping the weight secure against your chest. Pause at the top, then slowly lower back down.

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166 Results

Advanced

Advanced Tuck Front Lever

Calisthenics

Target Muscles

Primary

Latissimus DorsiRectus AbdominisDeltoid Posterior Head

Secondary

Biceps Brachii Long Head

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Advanced

Advanced Tuck Planche

Calisthenics

Target Muscles

Primary

Deltoid Anterior HeadTriceps Brachii Lateral LongTriceps Brachii MedialSerratus Anterior

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Intermediate

Alternating Dumbbell Press

Strength

Target Muscles

Primary

Pectoralis MajorTriceps Brachii Lateral LongTriceps Brachii Medial

Secondary

Deltoid Anterior Head

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Advanced

Archer Pull-up

Pull

Target Muscles

Primary

Latissimus DorsiTrapezius

Secondary

Deltoid Posterior HeadBiceps Brachii Long Head

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Advanced

Archer Push-up

Bodyweight

Target Muscles

Primary

Pectoralis MajorTriceps Brachii Lateral LongTriceps Brachii MedialDeltoid Anterior Head

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Beginner

Assisted Pull-up

Pull

Target Muscles

Primary

Latissimus DorsiBiceps Brachii Long HeadBiceps Brachii Short Head

Secondary

Trapezius

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Intermediate

Band Push-up

Chest

Target Muscles

Primary

Pectoralis MajorTriceps Brachii Lateral LongDeltoid Anterior Head

Secondary

Triceps Brachii Medial

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Beginner

Band-Assisted Pull-up

Pull

Target Muscles

Primary

Latissimus DorsiBiceps Brachii Long HeadBiceps Brachii Short Head

Secondary

Trapezius

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Intermediate

Band-Resisted Pull-up

Pull

Target Muscles

Primary

Latissimus DorsiTrapezius

Secondary

Biceps Brachii Long HeadBiceps Brachii Short Head

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Beginner to Intermediate

Banded Sit-up

Core

Target Muscles

Primary

Rectus AbdominisTendinous Inscriptions UpperTendinous Inscriptions Middle

Secondary

Obliques Upper

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Intermediate

Barbell Lunges

Lower Body

Target Muscles

Primary

Rectus FemorisVastus LateralisVastus MedialisGluteus Maximus

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Intermediate

Barbell Squat

Compound

Target Muscles

Primary

Rectus FemorisVastus LateralisVastus MedialisGluteus Maximus

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Editorially reviewed exercise index (34)

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Archer Push-up - pectoralis major, triceps brachii lateral long, triceps brachii medial
Butterfly Sit-up - rectus abdominis, tendinous inscriptions upper, tendinous inscriptions middle
Handstand Leg Raise - rectus abdominis, rectus femoris, deltoid anterior head
Handstand Pike Press - deltoid anterior head, deltoid middle head, triceps brachii lateral long
Handstand Shoulder Tap - deltoid anterior head, deltoid middle head, triceps brachii lateral long
Handstand Tuck Press - deltoid anterior head, deltoid middle head, triceps brachii lateral long
Negatives Push-up - pectoralis major, triceps brachii lateral long, deltoid anterior head
Assisted Pull-up - latissimus dorsi, biceps brachii long head, biceps brachii short head
Band-Assisted Pull-up - latissimus dorsi, biceps brachii long head, biceps brachii short head
Butterfly Pull-up - latissimus dorsi, rectus abdominis, trapezius
Deficit Lunges - rectus femoris, vastus lateralis, vastus medialis
Half Lay Front Lever - latissimus dorsi, rectus abdominis, deltoid posterior head
Negative Pull-up - latissimus dorsi, trapezius, biceps brachii long head
Neutral Grip Dumbbell Press - pectoralis major, triceps brachii lateral long, triceps brachii medial
Incline Sit-up - rectus abdominis, tendinous inscriptions upper, tendinous inscriptions middle
Advanced Tuck Planche - deltoid anterior head, triceps brachii lateral long, triceps brachii medial
Banded Sit-up - rectus abdominis, tendinous inscriptions upper, tendinous inscriptions middle
Barbell Squat - rectus femoris, vastus lateralis, vastus medialis
Decline Diamond Push-up - triceps brachii lateral long, triceps brachii medial, pectoralis major
Front Lever with Bands - latissimus dorsi, rectus abdominis, deltoid posterior head
Incline Dumbbell Press - pectoralis major, deltoid anterior head, triceps brachii lateral long
Leg raises - rectus abdominis, tendinous inscriptions upper, tendinous inscriptions middle
Squat - rectus femoris, vastus lateralis, vastus medialis
Push-up - pectoralis major, triceps brachii lateral long, triceps brachii medial
Stationary Lunges - rectus femoris, vastus lateralis, vastus medialis
Tuck Handstand - deltoid anterior head, deltoid middle head, triceps brachii lateral long
Pull-up - latissimus dorsi, biceps brachii long head, biceps brachii short head
Single-Arm Dumbbell Press - pectoralis major, triceps brachii lateral long, triceps brachii medial
Planche Hold - deltoid anterior head, triceps brachii lateral long, triceps brachii medial
Planche on Rings - deltoid anterior head, pectoralis major, triceps brachii lateral long
Planche with Bands - deltoid anterior head, pectoralis major, triceps brachii lateral long
Single Leg Planche - deltoid anterior head, triceps brachii lateral long, triceps brachii medial
Weighted Front Lever - latissimus dorsi, rectus abdominis, deltoid posterior head
Weighted Sit-up - rectus abdominis, tendinous inscriptions upper, tendinous inscriptions middle