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In this article, you will find an effective exercise to target the pectorals, since it is often difficult to build a bigger chest. It is a variation of the classic dips, which will optimize the work of the pectorals and also provide extra strength to perform other exercises. For this exercise, we are only going to need parallels that can be easily found in a street workout park or in the gym, or you can even use other elements that you can easily find at home such as chairs or tables. First, we place ourselves in a dips position, looking straight ahead with our arms extended. Next, we go down slowly as far as we can (above 90 degrees) and take a short pause. This is the most important part of the exercise since this pause will allow your pectoral to fully extend and all the fibres can intervene at the moment of the rise. Thus, we will need much more strength to break the inertia, which will generate a better stimulus for the pectorals.

Normally, we talk about exercises that help us to gain muscle mass or to develop muscles that are not usually targeted. However, this time we will analyse a pull-up variation with which we should be careful in our workouts since it can cause long-term injuries. Therefore, in this article, you will find an analysis of a movement that we should avoid in some cases, since for some people it may be advisable to focus on other variations. We are talking about behind the head pull-ups, a variation of pull-ups that you have to be careful with, as it carries some risk, especially for the cervical area. People that normally do behind the head pull-ups think that they work their back, traps and dorsal more efficiently and, therefore, they will get quick and visible results on their back. This is not entirely false, back work is actually effective up to a point. However, it is not more effective than a normal prone grip pull-up and it is more harmful.

In this article, you will find a detailed explanation on how to do push-ups properly, which will allow us to improve strength in the chest, triceps and shoulders, and increase the number of reps. Specifically, the muscles involved in this movement are mainly the shoulders, pectorals, serratus, triceps, and the rectus abdominis. We start on the ground with our hands shoulder-width apart. We extend the legs and keep the body aligned; this means that our shoulders, chest and hips must form a line.

Partial range reps are often subject of controversy in calisthenics and its effectiveness over full-range reps is often questioned. In this article, you will find a detailed analysis of what each one involves, its usefulness, its advantages and disadvantages, how to incorporate them into our workouts and the controversy over partial reps in calisthenics. FULL RANGE

In calisthenics, abs workouts are usually done in the same way, always following the same typical exercises (plank, crunch, knee raises, L-sit raises...). This creates a decompensation problem that hinders optimal abdominal training. In this article, we will explain how to correct this decompensation and its problems, and how to optimize our abs workouts. Anatomy of the psoas and rectus abdominis

Although calisthenics is a very complete sport, there are certain forgotten muscles that, if not trained properly, can lead to decompensation and posture problems, or even injuries. In this article, you will find a detailed analysis of the five muscles that tend to be decompensated; the reasons for this decompensation; and how to work to solve it. 1. LATERAL DELTOID

We have already talked about how to improve your abs workout in general terms, but now we are going to focus on dragon flag exercise specifically. In this article, you can find:

The planche is one of the most wanted and admired elements in calisthenics and probably many of you want to learn how to hold a straddle planche position and later on, a full planche. In this article, you can find an in-depth analysis of this movement. BIOMECHANICAL ANALYSIS

In training terms, a set is a number of repeated movements associated with the contraction and elongation of one or more muscle groups. The number of sets and repetitions changes according to the objectives of each person, but this article will focus on the two most important aspects for who writes, which are hypertrophy and strength. HYPERTROPHY

As its name says it is the center of our body, which is mainly made up of the rectus abdominis, buttocks, obliques and the lower back or lumbar area. The main function of the core and more precisely the abdomen is to stabilize the spine, which is why it is considered the central pillar of training. Therefore, these areas should be trained due to the great transfer that they generate in the different movements of both body weight or external weight, reducing the risk of injury. In the specific case of calisthenics, the core is used in pelvic retroversion and anteversion to stabilize the body avoiding overloading the spine, especially with horizontal exercises such as the plank (push) and the front lever (pull). It is important to note that the work on the core is not only applied in movements of medium or advanced difficulty, but also in simple exercises such as the Australian rows (Australian pull ups) in which because it is a pull movement in which we look upwards, a slight pelvic anteversion is applied, which can be understood as an elevation of the hip so that it is parallel to the floor. On the other hand, in horizontal pushing exercises such as push-ups, the opposite is done since the person is looking towards the ground, the movement when climbing must be accompanied by a pelvic retroversion, which can be defined as the intention to generate a pressure in the abdominal area to straighten the center of the body.

Proteins are often a source of debate, especially in regards to the world of bodybuilding and strength, where its importance is recognized and practitioners want to take advantage of its benefits to improve results. On the other hand, there are also many people who are not clear about what they are, what they are for, when to take supplements, etc. Therefore, in this article we will try to inform and clarify some questions in this regard. WHAT IS PROTEIN?

In physical exercise, the pulling movement is one of the most important due to the great muscle activation it provides. This consists of performing a certain amount of force (depending on the load) to bring an object towards some place, which is generally our body. Pedro Luis Rodríguez García says the following: ¨Traction exercises are understood to be those that bring resistance to the body. These in turn may be in a vertical direction in front of the body or to its sides and could also be carried out in an anteroposterior direction or horizontally (2008, p. 102).¨ There are various types of traction exercises and the vast majority produce an activation of the great dorsal muscle, the type of grip (supine, neutral or prone) does not generate great differences in terms of the activation of a greater number of muscle groups, but it does a greater amount of fibers. In the case of pull-ups or pull-ups, it is still believed that there is better work in terms of bringing the bar to the chest or neck, Pedro Luis Rodríguez García in his book mentions that Boeckh-Behrens and Buskies according to electromyographic records they carried out concluded that none of these variants it preferentially activates the upper, middle and lower portions of the great dorsal muscle; however, there is a risk of injury to the shoulder joint when using the behind-the-neck variation.