Beginner
Isometric scapular protraction
Triceps - Lower chest - Upper chest
- Get into a push-up position, with arms fully extended.
- Try to raise your upper back higher than normal, so that the upper back is rounded.
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Ring flies
Intermediate
Triceps ∙ LowerChest ∙ UpperChest ∙ Abs
Spartan push-ups
Intermediate
Triceps ∙ UpperChest ∙ LowerChest
Handstand with posterior pelvic tilt facing the wall
Intermediate
Abs ∙ AnteriorDeltoid ∙ Glutes ∙ Hamstrings ∙ UpperTrapezius ∙ Serratus ∙ Triceps ∙ UpperChest
Hollow dip hold
Intermediate
Triceps ∙ Abs ∙ LowerChest
Shoulder extensions on the floor
Beginner
UpperChest ∙ AnteriorDeltoid
Spartan dips
Intermediate
Triceps ∙ LowerChest ∙ AnteriorDeltoid