Plyo Push-Ups (Plyometric Push-Ups) are an explosive upper-body exercise that builds power, speed, and strength in the chest, shoulders, and triceps. By pushing off the ground with enough force for your hands to leave the floor, you train your muscles to generate rapid force—making this a great move for athletes or anyone looking to add…
The Medicine Ball Shot Put is an effective exercise that can help improve your upper body strength, power, and explosive ability. It is a variation of the traditional shot put, using a medicine ball instead of a metal ball. In this guide, I’ll teach you how to properly do Medicine Ball Shot Puts including important…
Medicine Ball Drop Throws are a dynamic exercise for developing upper-body pressing power. It involves laying on your back and having a partner drop a medicine ball down toward your chest. The goal is to catch the ball, then quickly and powerfully throw the ball back up into the air to your partner. In this…
The Wall Walk is a challenging bodyweight exercise that builds shoulder strength, core stability, and total-body control. Starting from a push-up position, you walk your feet up the wall and your hands toward it until you reach a near handstand position, then reverse the movement. It’s a great way to develop pressing strength, shoulder endurance,…
The Dumbbell Floor Press is a chest and triceps-focused pressing movement performed while lying on the ground. It limits the range of motion slightly compared to a bench press, which reduces shoulder strain and emphasizes the lockout portion of the lift. This makes it a great option for building pressing strength, especially if you’re training…
Rope climbing is an incredibly challenging and rewarding exercise that can help you build upper body strength, endurance, and coordination. Whether you’re an athlete looking to improve your performance or simply someone who wants to take on a new fitness challenge, learning how to do Rope Climbs is a great way to challenge yourself. However,…
The TRX Chest Fly is a bodyweight exercise that targets the muscles of your chest, shoulders, and core. It involves using suspension training equipment, such as the TRX suspension trainer, to perform a fly-like motion. The TRX chest fly is a challenging exercise that requires control, balance, and strength. It’s a great exercise for anyone…
The Handstand Push-Up is an advanced bodyweight pressing exercise that builds tremendous shoulder and triceps strength while improving balance, coordination, and core control. By pressing your body weight vertically, it mimics an overhead press without equipment and develops powerful pressing mechanics used in gymnastics and functional fitness training. Primary Muscles Worked: Shoulders (Deltoids), TricepsSecondary Muscles…
The straight arm pulldown is a resistance band exercise that targets the muscles of the back, specifically the lats, as well as the triceps. This exercise is an excellent option for those looking to build upper body strength without the use of a barbell or dumbbells. In this guide, I will teach you how to…
The Barbell Pullover is a classic upper-body exercise that targets both the chest and lats, depending on your form and grip. Performed lying on a bench, it involves lowering a barbell behind your head and then pulling it back over your chest in a controlled arc. This movement builds upper-body strength, improves shoulder mobility, and…