Handstand push ups (HSPU) are one of the most challenging bodyweight exercises you can perform to strengthen your core, shoulders, chest, and triceps. The objective is to stand upside down and support yourself with your hands. You then have to lower yourself by bending your elbows and push back to the top. 

The most notable benefit of the HSPU is that it strengthens and develops your shoulders, upper chest, and triceps. HSPUs force you to support 100 percent of your body weight, making your muscles work extra hard. The movement is also fantastic for core strength and stability, given that your midsection has to work extra hard to keep you balanced.

Similar to other advanced exercises (like the front lever raise), HSPUs have several levels of progression, which we’ll go over below. We recommend including handstand push ups early in your training while your upper body is still fresh and strong.

Level of the exercise: Advanced

How to do a Handstand Push Up 

1. Stand in front of a wall, bend forward and place your hands flat on the floor. Your hands should be slightly wider than shoulder level apart and facing forward or slightly out. The tips of your fingers should be up to ten inches away from the wall.
2. Brace your midsection by taking a breath and push through your feet to move up and against the wall. Keep your shoulders and arms engaged as you do so.
3. With your body vertical and heels in contact with the wall, keep your midsection engaged and your spine in a neutral position. Keep your arms straight and chin tucked.
4. Extend your knees fully and bring your legs together.
5. With a rigid position from toes to fingers, take a breath and lower yourself slowly by bending your elbows.
6. Go down as much as your strength allows and hold the bottom position for a moment.
7. Press yourself back to the top, extending your elbows fully and exhaling.
8. Take another breath and repeat.

What muscles does handstand push up activate?

The primary muscles that work during handstand push ups are the deltoids (shoulders). Like an overhead press, the shoulders produce force to bring our arms up against resistance (1). The only difference is that overhead pressing is about lifting external weights, whereas HSPU leverages your body weight.

Our triceps are the second muscle group that works during handstand push ups. The muscle covers the rear of our upper arms and produces elbow extension, which occurs as we push ourselves to the starting position (2).

The upper chest (clavicular head) also contributes to the HSPU as the muscle assists our shoulders and triceps. 

Our entire core musculature (rectus and transverse abdominis, obliques, erector spinae, hip flexors, glutes, etc.) also plays an essential role during the movement. These muscles flex isometrically to offer support and keep us balanced as we perform the exercise.

Building Strength to Progress into a Handstand Push Up

Performing the HSPU is about having two things: strength and stability. Lacking either would prevent you from doing the exercise effectively. 

A good way to develop the necessary strength for handstand push ups is to perform several key movements consistently: overhead press, upright row, lateral raise, close-grip bench press, and similar. Doing these movements will strengthen the involved muscles enough for you to start doing the HSPU. 

Aside from that, working on your stability will also play a role in your success. All the strength in the world won’t do you much good if you can’t stay balanced as you do the exercises. Movements like the plank, reverse plank, hip thrust, glute-ham raise, and hanging knee raise will strengthen your midsection and improve your stability.

Following a pike push up progression will strengthen all the muscles involved in a handstand push up. Begin with the pike push up and increase your foot elevation over several weeks. Start with your feet on the floor, move up to a gym bench, a high chair, and eventually––the kitchen counter. The more you elevate your feet, the closer you get to the HSPU.

Variations and Modifications of the Handstand Push Up

1. Pike Push Up

As briefly mentioned above, pike push ups are an effective exercise you can perform as part of your progression. The objective is to assume an inverted V position with your hands and feet on the floor and buttocks elevated to the ceiling. The position allows you to emphasize your shoulders instead of your chest while moving up and down.

2. Handstand Push Ups On Parallettes

Performing handstand push ups on parallettes is a great way to make the movement more challenging and effective. Using stands increases the range of motion and prevents you from bumping your head into the floor.

3. Handstand Push Up Negatives

Handstand push up negatives are another neat variation you can use to build upper body strength. The objective is to assume the handstand position and lower yourself as slowly as possible. Then, extend your body, get into the top position again, and lower yourself.

Mistakes to Avoid

One of the most common mistakes with the handstand push up is placing your hands too close to the wall. Doing so might seem fine, and you can still assume the correct position. But as soon as you start moving down, your buttocks will push you against the wall. Avoid the mistake by placing your hands at least eight to ten inches away from the wall before assuming the handstand position.

The second mistake with the HSPU is never using parallettes. Doing so isn’t bad at the start when first learning the movement, but it can hinder your progress down the road. Using parallettes or finding another way to elevate your hands is vital for increasing the range of motion and training your shoulders more effectively.

The third mistake to watch out for with handstand push ups is doing reps too quickly. Speed might allow you to do a few extra reps on each set, but it makes the exercise more challenging to balance. Plus, it increases the risk of hitting your head on the floor.

Avoid the error by performing each repetition slowly and with excellent body control. That way, you can keep your muscles under tension for longer, forcing them to grow and strengthen more effectively.

Similar Exercises to the Handstand Push Up

Standing Military Press (Barbell)

Standing barbell presses are a fantastic exercise that strengthens many of the same muscles you work during HSPUs (1). The movement is great because you can adjust the resistance based on your strength and gradually improve your abilities, making it easier to do handstand push ups down the road.

Lateral Raises (Dumbbell)

Though not the same as a handstand push up, lateral raises are fantastic. The exercise isolates your deltoids, forcing them to grow and strengthen (3). Performing lateral raises is also helpful for improving shoulder stability, leading to more athleticism and lower injury risk.

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Aside from being one of the coolest exercises we could do, front lever raises are challenging and incredibly beneficial. Unlike the more popular front lever hold, raises require you to lift your body into a horizontal position several times. You need tremendous strength and whole-body stability to perform even one repetition.

The most notable benefit of the exercise is that it challenges you well and trains every major muscle group in your body. Another advantage of the activity is that you don’t need anything besides a sturdy bar to support your body.

There are several levels to progressing into the front lever raise, which we’ll review in one of the following points. We recommend practicing the exercise early in your training, regardless of your ability.

How to do a Front Lever Raise 

1. Reach up and grab a bar with an even, overhand grip. Your hands should be shoulder-width apart and elbows extended.
2. Extend your knees by flexing your quadriceps and bring your feet together.
3. Maintain a neutral spine by flexing your midsection muscles. Avoid arching your lower back during any part of the front level raise.
4. Flex your entire upper body and take a breath.
5. With your body rigid, initiate the front lever raise by leaning back as you engage your lats and midsection. 
6. Raise your entire body in a horizontal position by engaging your back, shoulders, and midsection musculature.
7. Lift your body until you reach a horizontal position, hold for a moment, and descend to the starting position, exhaling near the bottom.
8. Take another breath and repeat.

What muscles does the front lever raise activate?

Front lever raises are a dynamic, full-body activity that trains a range of large and small muscles in the body. One of the primary muscles that work during the movement is the latissimus dorsi, which covers a significant percentage of the upper and middle back (1). The muscle group provides torso support and creates the necessary force to extend our shoulders and elevate ourselves into a horizontal position.

The triceps muscle group works in combination with the latissimus dorsi to provide shoulder stability, keep our arms straight, and contribute to shoulder extension (2). Above the triceps lie our deltoids, providing shoulder stability and further contributing to extension.

Our core musculature (rectus and transverse abdominis, obliques, glutes, and erector spinae) is heavily involved in the front lever raise. Like the lats, these muscles offer torso support, allowing us to transfer force into the bar and perform the exercise more effectively. The five hip flexors (iliacus, iliocapsularis, sartorius, rectus femoris, and psoas) play a similar role by flexing isometrically to keep us stable and straight as an arrow.

Aside from the upper body, our quadriceps also contribute to the front lever raise. Тhe quadriceps flex isometrically to keep our knees extended and lower body stable (3).

Progression into a Front Lever Raise

Begin your progression by mastering inverted rows, pull-ups, hanging knee raises, and hollow holds. Performing these movements will help you strengthen all of the muscles involved in front lever raises, making it easier to master the main exercise later. 

Once you’re relatively proficient with all of the above movements, it’s time to start practicing weighted pull-ups and front lever tucks. The former is a fantastic exercise to develop your back strength further. In contrast, the latter is a stepping stone to pull off a front lever raise. The idea with front lever tucks is to have your body horizontal but keep your knees tucked. 

The next step in your progression is to extend your knees while holding the front lever tuck. Begin with your knees over your hips and gradually extend them as much as possible. You can spread your legs wide from one another initially and progressively bring them together as you straighten your knees. Doing so will familiarize you with the front lever position and further strengthen your back and midsection.

You should be able to extend your body to a full front level by this point. From there, it becomes a matter of practice to get even stronger and hone your skills.

Variations and Modifications of the Front Lever Raise

1. Front Lever Tucks

Front lever tucks are one of the first movements in your progression to the full rase. The objective is to raise your body horizontally but keep your knees bent and over your torso. Doing so makes it easier for you to maintain a position, even if you lack significant core strength.

2. Front Lever Holds

Front lever holds are an excellent isometric exercise that builds whole-body strength and stability. Performing it as part of your progression is a great way to get more comfortable with front lever raises and develop the necessary strength and balance.

3. Ring Front Lever Raise

The ring front lever raise is the same exercise as the one you would perform on a bar. The only difference is that rings create instability, making it more challenging to maintain a steady position.

Mistakes to Avoid

A common mistake with the front lever raise is treating the exercise as a hobby. Front lever raises are an incredibly challenging exercise to master, so practicing it at least three to four times per week will lead to better results. Aside from helping you build the necessary strength, frequent practice will develop the skills you need to perform the movement.

Another mistake with the front lever raise is maintaining an arch in your lower back. Doing so prevents you from engaging your abs and hip flexors effectively, making the exercise impossible to pull off. A good way to avoid the error is to learn front lever tucks. The movement forces you to maintain a natural curve in your spine and engage your abs. Once you’re comfortable with the position, begin extending your legs until you can hold a front lever.

The third mistake is learning the movement from the ground up: grabbing a bar (or rings) and attempting the front lever raise. While certainly not impossible, that way of learning is much more challenging. A better way would be to strengthen the involved muscles and master the front lever tuck and hold. By that point, you’ll have enough strength and stability to start raising yourself, even if halfway up.

Similar Exercises to the Front Lever Raise

Inverted Row

While certainly not the same as a front lever raise, the inverted row is a valuable exercise you should do as part of your progression. Inverted rows are beneficial because they strengthen your back and midsection, making learning the front lever tuck and stepping up to the front lever raise easier (4).

Cable Crunch

Cable crunches are also not the same as a front lever raise. But, similar to inverted rows, the cable crunch is a valuable movement you should do as part of your progression. You can adjust the resistance based on your strength and overload your midsection with a significant amount of weight.

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Push-ups don’t get nearly as much love and respect as they deserve. Most people have done the exercise at some point, but few stick to push-ups over the long run. One common reason for not doing the movement is that it gets too easy after a while. 

While classic push-ups can start feeling too comfortable, the beauty of the exercise is that you can pick from countless effective variations. One such option is the one-arm push-up. The movement is challenging and beneficial because you have to support your upper body on a single arm, which demands much greater strength and stability. 

The one-arm push-up is also great because it makes you more athletic and better able to handle certain everyday tasks. For example, developing your pressing strength makes lifting weights above your head easier.

How to do a One Arm Push Up

1. Get down on all fours with your knees underneath your hips and shoulders, elbows, and wrists in a straight vertical line. Have your hands at a shoulder-width distance or slightly wider.
2. Engage your abs and extend your knees to support your lower body on your toes. Your feet should be slightly wider than hip-width apart.
3. Once in position, squeeze your glutes and bring your shoulder blades back. Your shoulders, hips, knees, and ankles should be in a straight line. 
4. With your body tense and in position, lift one hand off the floor and bring it back behind your back.
5. Take a breath and lower yourself by bending your supporting arm. Go down as much as you can––ideally, until your chest is a couple of inches from the floor.
6. Extend your arm to get back to the starting position and exhale.
7. Once finished on one side, support your body on your other hand, and perform the same number of repetitions.

What muscles does the one-arm push-up activate?

The primary muscles that work during a one-arm push-up are the pectorals, which cover the front side of the upper torso (1). Both pectoral heads attach to the humerus (upper arm bone) and contribute to numerous upper body activities, including pressing (2). Our pecs produce the most force off the bottom, and their contribution gradually lessens as we extend our arms.

Our tricep is the second muscle that works during one-arm push-ups. The muscle group covers the rear of our upper arms, contributing to shoulder stability and producing elbow extension (straightening), which occurs as we push ourselves up (3).

The shoulders also play a significant role in one-arm push-ups. One of their functions is to offer stability at the shoulder joint, but the anterior deltoid head assists the pectorals and triceps with the pressing.

Several midsection muscles work extra hard during a one-arm push-up due to the increased stability demands. The rectus abdominis, transverse abdominis, internal and external obliques, erector spinae, and glutes flex isometrically to create whole-body rigidity, allowing us to perform the exercise.

Steps to Progress to the One-Arm Push-Up

The essential requirement for mastering one-arm push-ups is performing the two-arm version. Learning how to do the exercise is vital to understanding proper technique and strengthening the necessary muscles. We recommend attempting the one-arm version once you’re comfortable doing at least 15 to 20 regular push-ups in a row.

Your next step in the progression should be to start doing incline one-arm push-ups. For example, you can lean against a wall first and start learning to press yourself with one arm. You can then lean against a kitchen counter to have your body slightly more horizontal. After that, move to a chair, and then––a gym bench. Practice the more accessible versions of the exercise before attempting to do one-arm push-ups on the floor.

Once you go through the above steps, start doing one-arm push-ups on the floor but only complete the eccentric (lowering) portion. Begin at the top and lower yourself as slowly as you can. Then, get back to the top position and lower yourself again. Doing so is a great way to build even more strength and stability for the one-arm push-up.

Variations and Modifications of the One-Arm Push-Up

1. Incline One-Arm Push-Up

Incline one-arm push-ups are the easier version of the exercise and one we recommend using to build strength and stability. Performing the movement at an incline allows you to press a smaller percentage of your weight, making it easier to practice proper technique even if you’re not that strong yet.

2. Eccentric-Only One-Arm Push-Up

Eccentric-only one-arm push-ups are another beginner-friendly variation you can use as a means of improving your strength and stability. Our muscles tend to be stronger in the eccentric portion, so utilizing it can help us develop the concentric strength we need for one-arm push-ups. The objective is to get yourself to the top position, remove one arm, and lower yourself slowly.

3. Wide-Stance One-Arm Push-Up

Wide-stance one-arm push-ups aren’t anything special because the objective is to spread your feet wide. Doing so can be beneficial for those struggling to maintain their balance while learning the one-arm push-up.

Mistakes to Avoid

A common mistake with one-arm push-ups is failing to retract your shoulder blades and keeping them down as you do the exercise. Many trainees start the movement well but gradually allow their shoulders to shrug up. Doing so isn’t good because it puts the shoulders in a compromised position. Avoid the error by consciously keeping your shoulders retracted and re-start a set if you can’t keep them in the position as you do reps.

Another mistake with one-arm push-ups is training through a partial range of motion. Often, trainees would lower themselves a couple of inches and go back to the top. The problem is, doing so makes the exercise unnecessary because you’re looking for ways to make it easier. Learn to train through a full range of motion or do classic push-ups with good technique instead.

The third mistake with one-arm push-ups is allowing your hips to sag as you do the exercise. Many trainees start in a good position but fail to maintain it because their midsection gets fatigued. The problem is, sagging hips create instability and prevent you from doing the exercise effectively. We recommend including more core work if you struggle with maintaining your position. Hip thrusts, decline crunches, planks, and glute-ham raises are excellent options.

Similar Exercises to the One-Arm Push-Up

Chest Dip

Chest dips are one of the most popular and effective bodyweight exercises you can do to strengthen your chest, shoulders, triceps, and core musculature. The objective is to grab a parallel bar, suspend yourself in the air, and maintain a rigid body position. From there, you have to lower yourself (dip) and push back to the top by engaging your upper body musculature.

Incline Bench Press (Dumbbell)

Incline dumbbell bench presses are an effective assistance exercise that strengthens your chest, triceps, shoulders, and midsection. The incline torso position shifts the emphasis to the clavicular head, allowing you to develop your upper chest more effectively (4). You can even make the exercise more identical to one-arm push-ups by holding a single dumbbell at a time.

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The Gironda sternum pull-up is a great bodyweight activity that strengthens your entire back. Like any other pull-up, the objective is to pull your body up on a bar. But, sternum pull-ups require you to look up and lean back more, touching the bar with your lower chest at the top. Because of that, the pull-up variation trains your entire back more effectively. 

Aside from developing adequate pulling strength, an effective sternum pull-up is about proper scapular retraction. You must strengthen your lats, rhomboids, and trapezius, which would allow you to retract effectively and lean back enough for sternum pull-ups. 

One option is to hang from a bar and perform scapular retractions. Begin in a neutral position and engage your back to retract your shoulders. Doing so would lift your body an inch or two without bending your elbows. Relax, take another breath, and retract your shoulders again. We recommend doing sternum pull-ups early in your training, preferably first while you’re at your strongest.

How to do a Sternum Pull Up 

1. Stand underneath a pull-up bar, reach up, and grab it with an even, overhand grip (palms facing forward). Your hands should be shoulder-width apart or slightly more.
2. Bring your shoulders back, engage your abs, and squeeze your glutes.
3. Take a breath and pull yourself up. Bring your shoulder blades as far back as your strength and mobility allow as you go up. 
4. Keep your midsection engaged and lean your torso back.
5. Pull yourself up until your lower chest reaches the bar and hold the top position for a moment.
6. Lower yourself with control and exhale on the way down.
7. Take another breath and repeat.

What muscles does the Gironda sternum pull up activate?

The primary muscle that works during the Gironda sternum pull-up is the latissimus dorsi (lats). Our lats are the largest muscle in the upper body and cover a significant percentage of the upper and middle back (1). The muscle group originates from the lower back and scapula and inserts into the humerus. As such, the muscle plays a vital role in numerous activities, including pulling, retracting our shoulder blades, and providing torso stability.

Our trapezius is the second primary muscle group involved in sternum pull-ups. The muscle covers the upper and middle back, producing force to create shoulder retraction, keep us in an upright position, and more (2). 

Other upper back muscles, including the rhomboids, infraspinatus, and erector spinae, also contribute to sternum pull-ups and synergize with the lats and trapezius. Similarly, midsection muscles, including the rectus abdominis, transverse abdominis, and obliques, flex isometrically to offer torso support.

The biceps, brachialis, and brachioradialis also play a role during sternum pull-ups. Their primary functions are to support our grip on the bar and produce elbow flexion as we pull ourselves up.

Tradtional Pull Up Vs Gironda Sternum Pull Up

Traditional and Gironda sternum pull-ups are similar in some ways. Both exercises train many of the same muscles, their range of motion is identical, and you need a pull-up bar to perform them. But, as discussed above, sternum pull-ups require greater shoulder retraction and torso lean. Doing so allows you to get your lower chest in contact with the bar at the top position. In contrast, traditional pull-ups are more of an ‘up and down’ exercise.

Sternum pull-ups are more challenging than traditional pull-ups because the movement requires greater back strength. You’re not only pulling yourself up but are also leaning back, forcing all of the muscles in your back and midsection to work harder.

A significant benefit of sternum pull-ups is that each repetition is more beneficial, and the exercise allows you to train a more significant percentage of your upper back muscles. As such, the movement brings more athleticism, strength, and balance.

Regular pull-ups are also great, especially for people who cannot do the more advanced exercise. They also strengthen your back, improve grip strength, and develop your biceps (3). Plus, your core muscles work hard to keep you from swinging back and forth.

Variations and Modifications of the Gironda Sternum Pull up

1. Banded Gironda Sternum Pull-Up

Banded Gironda sternum pull-ups are a useful variation you can perform to build the necessary strength for the exercise. Hang a looped band from the pull-up bar, place your knees or feet over it, and begin doing pull-ups. The resistance from the band will take away some of your body weight, making each repetition easier.

2. Gironda Sternum Chin-Ups

The chin-up version of the movement is slightly more bicep-focused. Instead of using an overhand grip, your palms face back. 

3. Hanging Scapular Retractions

Hanging scapular retractions are a simple and beginner-friendly exercise that strengthens your back and teaches you to engage these muscles more effectively. The objective is to hang with your back neutral, engage your midsection and retract your shoulder blades as much as you can.

Mistakes to Avoid

The most common mistake with sternum pull-ups is not leaning back enough. Many trainees set off to perform sternum pull-ups but only manage to do the regular exercise with a slightly exaggerated back arch. Doing so isn’t bad because all types of pull-ups are good for strength and muscle growth, but it’s vital to pull yourself up as high as you can and lean back as you do. That way, you can gradually work up to your first sternum pull-up and build from there. You can also make the movement more accessible by performing sternum chin-ups (palms facing back). 

Another mistake with sternum pull-ups is swinging back and forth as you do repetitions. As with regular pull-ups, not being able to control your body tends to come from weak core muscles. Aside from practicing the exercise regularly, doing some core-specific movements might help. Good examples include planks, reverse planks, hanging knee raises, decline crunches, and cable woodchoppers.

The third mistake with sternum pull-ups is using too much momentum to perform the exercise. Aside from placing significant stress on your joints and connective tissues, doing so prevents you from training and strengthening the correct muscles. It’s much better to do the exercise slowly, even if that means getting fewer repetitions on each set.

Similar Exercises to the Gironda Sternum Pull up 

Inverted Row

Inverted rows are a fantastic back-building exercise (4). The objective is to grab a horizontal bar, keep your feet on the floor, lean back, and pull yourself. Similar to a pull-up, you’re using your pulling muscles to bring yourself to the bar before going back to the starting position. You can modify the difficulty of inverted rows by changing your body’s position. Being more upright makes the inverted row easier, whereas leaning back forces you to lift a larger percentage of your weight.

Renegade Row

Renegade rows are an effective exercise that strengthens your core and works your back. The objective is to assume a push-up position while supporting yourself on a pair of hexagonal dumbbells. You then have to tilt to one side, support yourself on that arm, and row the opposite dumbbell.

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Heel taps are a beginner-friendly exercise you can use to strengthen your obliques and rectus abdominis. The activity features a simple movement pattern that takes little time to learn. Plus, you don’t need any equipment for the exercise. 

You can add heel taps to a simple home ab routine or do them as part of a gym workout. You can also add heel taps to a circuit routine if you enjoy doing metabolic conditioning training.

Doing heel taps is an excellent way to develop the more superficial muscles of your midsection, improve your stability, make you more athletic, and reduce your risk of spine-related injuries.

How to do Heel Taps

1. Lie on the floor, bend your knees, and put your feet flat on the floor.
2. Have your arms to your sides, your spine in a neutral position, and your knees pointing to the ceiling.
3. Take a breath, engage your abs, and raise your head and upper back off the floor.
4. Crunch to the right, bringing your right hand to your right heel. 
5. Once you tap your heel, straighten your torso and exhale.
6. Take another breath and crunch to the left. Tap your left heel with your hand and go back to the starting position.
7. Keep alternating between left and right until you finish the set.

What muscles do heel taps activate?

As briefly mentioned earlier, heel taps are a simple exercise that trains the superficial muscles in the midsection. The primary muscles engaged in heel taps are the obliques. These muscles are situated on either side of our rectus abdominis (the six-pack) and are responsible for torso rotation and crunching to the side (1, 2). Contracting our obliques allows us to crunch our torso to one side.

Our rectus abdominis muscle is also involved in heel taps, mainly to keep our shoulders off the floor. The muscle improves torso stability and crunches the torso by bringing the ribcage closer to the pelvic bone (3).

How to correctly perform heel taps? 

The most important thing to keep in mind for heel taps is engaging your muscles and feeling them working. Too many trainees go through the motions, never focus on engaging the right muscles and stop themselves from making the best possible progress.

Another tip to keep in mind for heel taps is to use a full range of motion on every repetition. Meaning crunching to the side until your hand reaches your heel, then going back to the starting position. Doing so might not seem all that important, but it allows you to engage your obliques and abs better. 

If you struggle to feel your midsection muscles during heel taps, consider adding a brief pause once you crunch your torso to either side. That way, you can work on your mind-muscle connection and improve muscle activity, leading to better growth.

The final tip to keep in mind is to keep your head and upper back off the floor throughout the set. Doing so will challenge you more and force your ab muscles to work extra hard to keep you in position.

Variations and Modifications of Heel Taps

1. Heel Taps With Crunches

The traditional way of doing heel taps is to assume a semi-raised torso position and maintain it throughout the set. The heel tap with a crunch is a variation where you do a crunch in-between every two taps. Here is how the sequence looks like:

Semi-crunch ⇒ Tap (left) ⇒ Tap (right) ⇒ Semi-crunch ⇒ Repeat

2. Pause Heel Taps

The pause heel tap is the simplest way to make the exercise more challenging and hopefully improve midsection involvement. Crunch to the side but hold the position for one to three seconds instead of going back immediately.

3. Weighted Heel Taps

The weighted heel tap is a great way to progress the movement once the bodyweight version gets to be too easy. The most straightforward way to do it is to grab a pair of light dumbbells and hold them as you do the exercise.

Mistakes to Avoid

A common mistake related to heel taps is doing the movement without paying any attention to muscle activation. Trainees would simply crunch to either side, aiming to finish the set as quickly as possible. The problem is that doing so prevents you from activating the correct muscles and forcing them to grow and strengthen. So, be mindful, and engage your midsection on every repetition.

Another common mistake related to heel taps is never making any improvements. Many people would start doing the exercise, reach an arbitrary repetition goal, and stop pushing themselves. The problem is that doing the same thing stops being productive. 

Instead, you should keep challenging yourself to improve. Start with the bodyweight version, but find ways to keep working hard. Add extra weight, a brief pause, or introduce more challenging movements for your abs and obliques.

The final error to avoid relates to the range of motion, which is short, but some trainees manage to cut it even more. The issue is, doing so reduces muscle activation, making each repetition less effective. So, crunch as much as you can, then fully extend your torso on every repetition.

Similar Exercises to the Heel Taps

Cable Crunch

The cable crunch is an ab exercise you do with a rope attachment. The objective is to grab a rope, get down on your knees, and begin to crunch your torso. The exercise is effective because it offers an impressive overloading potential and a good range of motion. 

V Up

The V up is a bodyweight abdominal exercise. The goal is to raise your torso and legs toward the ceiling simultaneously. In doing so, your body resembles the letter V when seen from the side. The movement is effective and relatively simple to learn, but it strengthens the core, which improves stability and athletic performance.

Side Lying Crunch

The side lying crunch is an overlooked but effective bodyweight exercise we can use to emphasize our obliques. You have to lie on one side and crunch your torso. The position puts your obliques at a mechanical advantage, which forces them to do most of the work. 

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What movements come to mind when you think of leg training? Like most, you probably consider the squat, deadlift, lunge, and other popular exercises. After all, having a solid deadlift or squat is a good benchmark for evaluating lower body strength, so it makes sense to work toward these goals. But what many people neglect is lateral motion, also known as abduction.

The lateral leg raise is an underrated but beneficial exercise that strengthens the glute minimus, a small muscle situated on either side of the buttocks (1). While small, the muscle is important for hip and knee stability and lateral movement. Doing lateral leg raises regularly is beneficial for improving your strength, becoming more stable, and reducing your risk of injuries. 

The glute minimus is also essential for our daily life because it plays a role in walking, running, jumping, picking things off the floor, and much more.

How to do a Lateral Leg Raises

1. Stand in front of a chair, squat rack, or something else you can hold onto for balance. 
2. Reach forward and grab the object with both hands.
3. Bring your shoulders back, straighten your legs, and engage your abs.
4. Shift your weight on your left foot.
5. Take a breath and raise your right leg to the side while keeping the knee bent slightly. 
6. Lift your leg laterally as much as your mobility, flexibility, and strength allow.
7. Hold the top position for a second and bring your leg back to the starting position as you exhale.
8. Keep raising the right leg until you get tired.
9. Shift your weight to your right foot and raise your left leg for the same number of repetitions.

What muscles do the lateral leg raises activate?

The primary muscle that works during lateral leg raises is the gluteus minimus. The muscle is situated on either side of the buttocks and links the hip and femur (1). Contracting the glute minimus brings the leg to the side. 

Lateral leg raises also involve the rectus femoris to some degree (2). The muscle is one of four that make up the quadriceps and is the only one that crosses the knee and hip joints. As a result, the rectus femoris contributes during lateral leg raises by providing a stable knee and hip position.

Several core muscles also work during lateral leg raises. The rectus abdominis, transverse abdominis, obliques, erector spinae, and psoas major stabilize the torso and support the spine.

Tips on Proper Form and Technique

The most important thing to remember for lateral leg raises is to do each repetition smoothly and with control. Unlike leg swings that work great to warm up the lower body, you should do lateral leg raises slowly, making sure to engage your glutes well on each repetition.

You should also strive to raise your legs as much as possible but avoid using momentum or ‘thrusting’ motions to lift your legs a few extra inches. Only raise your legs as high as you can with moderate speed.

It’s also important to keep your knees in line with your hips. Avoid having your legs behind or in front of your body as you raise them to the side. Ensuring good alignment will allow you to engage your muscles optimally.

Maintain a rigid torso throughout the movement by keeping your shoulders back and abs engaged. While seemingly simple, the lateral leg raise is a challenging movement that requires good stability.

Variations and Modifications of the Lateral Leg Raises

1. Unsupported Lateral Leg Raise

The unsupported lateral leg raise is a variation where you do the movement standing, but you don’t hold onto anything for balance. The only difference is that the unsupported variation improves your balance more, which can be beneficial.

2. Lying Lateral Leg Raise

The goal with lying lateral leg raises is to get down on one side and raise your top leg toward the ceiling. The variation is more challenging because you have to overcome greater resistance to lift your leg than standing.

3. Weighted Lateral Leg Raise

The weighted lateral raise is the logical step forward as you build strength. You can attach an ankle weight or use a cable machine for extra resistance once you’re strong enough and bodyweight lateral raises don’t challenge you as much.

Mistakes to Avoid

The most common mistake related to lateral leg raises is using momentum to do each repetition. Doing so might help warm up your hips before a workout, but it’s not going to optimize muscular development. Do each repetition slowly and with complete control from start to finish.

Another mistake related to the first one is using momentum for the last couple of inches when raising your leg. Trainees with little leg strength compensate by thrusting their legs laterally to reach a greater height. Doing so is unnecessary because it adds nothing to each repetition. Raise your leg gradually, go up as high as possible, and lower it to the starting position.

The third mistake to watch out for is not progressively overloading the movement. People would start with the bodyweight version and never do anything else. But, as with other exercises, increasing the challenge is key to long-term improvements. So, begin with the standing bodyweight version but consider adding weight after a while. Lateral leg raises work great on a cable machine because of the consistent tension and good overloading potential.

Similar Exercises to the Lateral Leg Raises

Lateral Squat

Lateral squats are a fantastic compound exercise you should do for overall leg development. The movement has you raise one leg, step to the side, and descend, which activates your glute minimus, quadriceps, hamstrings, and glutes. 

Curtsy Lunge

The curtsy lunge is a lesser-known leg exercise, but it works great for the lower body and shares some elements with the lateral leg raise. The movement has you bring one leg back and position your feet in a line before you descend. Doing so is good for overall stability and helps activate the glutes, hamstrings, quadriceps, and core.

Fire Hydrants

The fire hydrant is a similar movement to lateral leg raises because it trains the same muscles. But instead of doing it from a standing or lying position, you get down on all fours and bend your knees. Once in position, you have to bring one leg out laterally as much as you can. The leg abduction forces the glute minimus to work as it does on lateral leg raises.

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We can do countless exercises to build our abs: the V up, plank, leg raise, cable crunch, and more. While each offers its unique benefits, it never hurts to go back to the basics because there is always more to learn and do.

The sit up is one of these fundamental exercises we’ve all learned about and done in gym class. But thanks to the allure of fancier movements, sit ups have faded into obscurity. 

The good news is that a more complicated approach isn’t always better for us, and this applies to the sit up. Despite the basic exterior, sit ups are profoundly beneficial for trainees of all levels. Aside from training the abs, sit ups are great for teaching you how to brace your midsection, which is beneficial for your sports performance and everyday life.

The best part is that sit ups require no equipment, which makes them the perfect ab-strengthening activity to do at home.

How to do a Sit Up 

1. Lie on the floor with your legs bent, feet flat on the floor, and knees pointing to the ceiling. 
2. Bring your arms to your sides and place your fingertips behind your head, just above your neck.
3. Engage your abs and take a breath. Lift your shoulder blades a couple of inches off the floor.
4. Raise your torso toward your thighs by engaging your abs.
5. Once your torso is close to your thighs, hold the position for a moment.
6. Lower your torso back to the floor, exhaling on the way down. Keep your shoulders off the floor for the duration of the set.
7. Take another breath and repeat.

What muscles does a sit up activate?

The primary muscle that works during a sit up is the rectus abdominis (the six-pack). Our rectus abdominis originates from the pubic bone and inserts into the sternum. The muscle’s primary function is to crunch the torso by bringing the ribcage closer to the pelvis (1). Rectus abdominis also plays a vital role in torso stability. 

Our transverse abdominis also engages during a sit up. The deep abdominal muscle plays a massive role in torso stability, allowing us to stay in position while doing sit ups (2). 

Some hip flexor and oblique activation is also inevitable with the sit up, though these muscles are not the primary target of the movement. Hip flexors support our torso movement, and our obliques contribute to upper body stability. 

What is the difference between sit ups and crunches? 

Many people see the sit up and crunch as the same exercise. While there are similarities, the two movements are also different in specific ways. 

The apparent difference between sit ups and crunches is the range of motion. As discussed above, sit ups have you raise your torso to your thighs.

Doing so allows you to train your midsection, hip flexors, and even your back to some degree. In contrast, a crunch only has you raise your shoulders a few inches off the floor. As such, the movement mainly focuses on the rectus abdominis.

The sit up is a fantastic movement for those looking to train multiple muscle groups simultaneously. Sit ups are also beneficial because you can do more variations of the exercise and keep your training engaging. 

Crunches are better suited for beginners, especially those suffering from back issues. The limited range of motion allows you to work and develop your abs, but it doesn’t lead to excessive torso movement that might aggravate an injury.

Variations and Modifications of the Sit Up

1. Weighted Sit Up

The weighted sit up is the simplest way to make the exercise more challenging. All you have to do is grab a medicine ball, dumbbell, or weight plate and hold it in front of your chest as you do sit ups. The additional resistance will make the sit up more difficult, allowing you to strengthen your midsection.

2. Twisting Sit Up

The twisting sit up is a variation where you introduce a degree of torso rotation to the traditional exercise. Instead of moving your torso up and down, you have to twist your torso at the waist. In doing so, you force your obliques to engage more.

3. Butterfly Sit Up

The butterfly sit up is a simple variation that introduces an element of instability and lengthens the range of motion a bit. Instead of having your feet on the floor, you position them against one another with your knees flared. In doing so, you can’t balance yourself with your feet, forcing your midsection to work harder on every repetition.

Mistakes to Avoid

A common mistake with sit ups is going through the motions. Many trainees focus only on moving from point A to B without activating the right muscles. An effective sit up forces your midsection muscles to work hard, so brace your core and try to engage your abs on each repetition.

Another common sit up mistake is pulling your head forward. As discussed above, the traditional way to do sit ups is to have your fingertips at the back of your head. But in their effort to do extra repetitions, some people end up pulling their head forward, which does nothing but strain their neck. If you struggle to quit the bad habit, you can place your hands on top of your chest.

The third significant mistake with the sit up is relaxing between repetitions. For example, you do a sit up, lower your torso to the floor and lie back. Doing so is not ideal because you lose the tension, allow your muscles to relax, and make the exercise easier. Avoid the mistake by keeping your torso slightly crunched and shoulder blades off the floor for the duration of each set.

Similar Exercises to the Sit Up

V Up

The V up is an effective ab exercise where you raise your torso and legs simultaneously. Like the regular sit up, you move your torso through the same range of motion with the V up. The only difference is, you also have to raise your lower body, making the exercise much more challenging to do.

Cable Crunch

The cable crunch is another effective abdominal exercise. Your goal with this movement is to grab a rope attachment, get down on your knees, and begin to crunch your torso against the external resistance. Cable crunches are effective because they attack your abs and allow you to overload the muscle with as much weight as you can handle.

Decline Crunch

Decline crunches are another effective bodyweight movement you can do to strengthen your midsection. The premise behind the exercise is simple. Find a decline bench, sit on it, anchor your feet, and lie back. Once in position, begin crunching your torso. The decline position will make the movement more challenging, forcing your core muscles to engage better.

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Our glutes don’t receive nearly as much attention as they should. Instead, we focus on seemingly more important muscles, such as our quadriceps and hamstrings. But the glutes are the largest and most powerful muscle in the body. Developing them plays a huge role in our athleticism, whole-body strength, balance, posture, and much more. The best part is, we can start building them up with a simple exercise.

Glute kickbacks are the simplest and most effective exercises you can do to nearly isolate the gluteus muscle group. The movement is safe, simple to learn, and everyone can start doing it in the comfort of their home. You can also add glute kickbacks to your gym routine.

Unlike many exercises that train our glutes, kickbacks don’t stress other muscles in the body and don’t require much weight to cause a strong stimulus. The movement offers a good range of motion and puts our posterior muscles at a mechanical advantage.

How to do a Glute Kickback on the Floor 

1. Get down on all fours. 
2. Position your shoulders, elbows, and wrists in a straight line with your palms flat on the floor. Have your hands roughly shoulder-width apart.
3. Bend your knees and hips at a 90-degree angle. Your knees should be directly underneath your hips.
4. Straighten your back by pulling your shoulder blades back but avoid arching your lower back. Aim for a neutral spine.
5. Engage your abs, take a breath, and shift your weight slightly on your left knee.
6. Raise your right leg back by engaging your glute, and have it do all of the work. Keep your knee bent at a 90-degree angle.
7. Raise the leg until your thigh is parallel to the floor and in line with your torso.
8. Hold the top position and bring that leg to the starting position as you exhale.
9. Once finished on one side, shift your weight slightly to the right, and do the same number of reps with your left leg.

What muscles do glute kickbacks on the floor activate?

The primary muscle group that works during glute kickbacks on the floor is the glute (buttocks). The muscle group consists of three parts: gluteus maximus, minimus, and medius. All three muscles activate during the movement, but our glute maximus and medius do most of the work. 

The gluteus maximus is the largest of the three and is responsible mainly for the movement (1). The glute medius is smaller but assists during the exercise.

Our hamstrings also assist during glute kickbacks. The muscle group consists of three heads, all originate from the pelvis, cross the knee, and insert in the tibia or fibula (lower leg bones). The primary functions of our hamstrings relate to hip extension and knee flexion (2). The hamstrings primarily work to keep the knee flexed, but they also engage when we bring each leg back.

Proper Technique and Form

Glute kickbacks are easy to learn, but this doesn’t mean that technique is somehow irrelevant or less important. Doing the exercise with good form ensures optimal gluteal engagement, resulting in superior growth.

The most important tip to keep in mind when performing glute kickbacks is to do each repetition slowly and with control. Be mindful of your posterior muscles and ensure that your glutes work hard on every repetition. Adding a pause at the top position can help you learn to engage your glutes better.

You should also experiment with knee angle during kickbacks. We recommend doing the movement with your knees bent at 90 degrees, but you can also extend your knee as you bring your leg back. Doing so might lead to better gluteal activation for some people.

The last tip to keep in mind for glute kickbacks is to use a full range of motion on each repetition. Start with your knee pointing down and raise it until your thigh is parallel to the floor on each repetition.

Variations and Modifications of the Glute Kickback on Floor

1. Glute Kickbacks (Dumbbell)

The dumbbell version of the movement is good for keeping yourself challenged. Add extra weight by including a dumbbell once the bodyweight version gets too easy. Place the weight at the back of your knee and squeeze it with your thigh and calf muscle. Proceed to do repetitions as you usually would.

2. Standing Glute Kickbacks

The standing glute kickback is a neat variation of the floor version. The goal here is to place a looped resistance band over your thighs, just above your knees. You then have to extend one leg back as far as you can.

3. Glute Kickback Plank

If you’re looking to challenge yourself, the glute kickback plank is a great way to do so. Assume an elbow plank position and begin raising one leg toward the ceiling. Once finished, raise your opposite leg for the same number of repetitions.

Mistakes to Avoid

A common mistake relating to glute kickbacks is excessive arching of the lower back. Trainees would assume position but arch their lower back too much before they start doing the movement. Arching isn’t bad for muscular activation, but it can put unnecessary stress on the lower back, leading to discomfort. Avoid the mistake by keeping a neutral back.

Another mistake related to glute kickbacks is doing repetitions quickly and with poor control. For example, swinging the leg back, then letting it drop on the way down. The mistake leads to poor muscle activation, which reduces the effectiveness of the exercise. Aim to do each repetition slowly and with good control. Feel your glutes working hard on every repetition.

Cutting the range of motion short is another mistake to avoid. Trainees would start from the correct position but only kick their leg back halfway before lowering it. So, extend your legs back until your thighs are parallel to the floor.

The last mistake to avoid is letting your upper body turn soft. While primarily a glute exercise, the kickback involves the entire body. Bracing your core and keeping a rigid torso will make the movement more stable and effective.

Similar Exercises to the Glute Kickback on Floor

Glute Bridge

The glute bridge is similar to the kickback because both are assistance/isolation movements for the gluteal muscle group. Both activities are beginner-friendly, and you can do them at home with no equipment. The primary differences are the range of motion and movement pattern. Kickbacks depend on extending your legs back, where glute bridges require hip extension to train your posterior chain.

Hip Thrusts

The hip thrust is a similar movement to glute bridges. Both exercises have the same range of motion and movement pattern. The primary difference is, you would do hip thrusts with your upper back on a gym bench. In contrast, glute bridges have you lie on the floor. Thanks to this similarity, hip thrusts are also similar to the glute kickback. Both movements emphasize our glutes, leading to good growth. 

Glute Ham Raise

The glute ham raise is a fantastic assistance exercise that works and develops our hamstrings, glutes, back, and overall core. Glute ham raises are similar to kickbacks on the floor because both movements train our posterior chain well, even if we don’t have access to external weights. The primary difference is that ham raises emphasize our hamstrings more, whereas kickbacks focus on our glutes (3).

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Weighted dips are a challenging exercise that strengthens the chest, shoulders, triceps, serratus anterior, and entire core. Like bodyweight dips, you perform the movement by grabbing a pair of parallel bars, suspending yourself in the air, descending by bending your elbows, and pressing yourself up.

The difference is that you attach an external weight by using a special belt, wearing a weight vest, or holding a dumbbell between your feet. 

 A notable benefit of weighted dips is the progressive overload. While bodyweight dips might seem challenging initially, most trainees reach a point where they have to perform 30, 40, or even 50 reps to challenge themselves. Adding external weights allows you to stay within a specific repetition range and get stronger. 

Another benefit of weighted dips is that you develop your lower chest. You must press down and forward during chest dips, placing your lower chest at a mechanical advantage and causing superior activation in the area.

The third benefit of weighted dips is improved shoulder stability, making you stronger, more athletic, and less likely to get injured. Your shoulder muscles play a considerable role during dips because they must keep the relatively unstable shoulder joint in position.

We recommend including weighted dips early in your training. The movement is highly technical, and performing it while you’re fresh will reduce the risk of poor technique. Start with no more than 10 lbs of extra weight to gain confidence with the exercise, and avoid overloading yourself to the point where you cannot do more than three to five reps per set.

Level of Exercise: Intermediate/Advanced

How to do a Weighted Dip

1. Attach a weight plate to yourself via a special belt or put on a weight vest.
2. Step on the platform and grab the parallel bars while keeping your arms straight and close to your body. Alternatively, grab the bars and jump as you engage your triceps to get to the top if your dip stand doesn’t have footplates.
3. Bring your shoulders back and down, engage your abs, squeeze your glutes, and take a breath.
4. Take your feet off the platform to suspend yourself in the air and support yourself through your upper body musculature.
5. Lean forward slightly to put your pectoralis major in a better position to work during the exercise.
6. Take another breath and lower yourself (dip) by bending your elbows. Keep your shoulder blades retracted and your body in a stable position.
7. Move down until your elbows form a 90-degree angle and hold the bottom position for a moment. Alternatively, descend slightly less if going all the way down leads to shoulder discomfort.
8. Contract your triceps and pectorals to press yourself back to the top, extending your arms fully. Exhale near the top.
9. Take another breath and repeat.

Once finished, bring yourself to the top, place your feet over the footplates, and let go of the bars. Alternatively, get to the top and let go of the bars to land on the floor. Be careful with the second approach because the weight plate might hit your groin.

What muscles do weighted dips activate?

The primary muscle group that works during weighted dips is the pectoralis major, which covers the upper front side of the torso. Our pecs are large, fan-shaped muscles that originate from several points, including the sternum, and narrow down to the point that attaches to the humerus (upper arm bone) (1).

The muscle group plays an essential role in numerous arm motions and works hard during dips, allowing us to descend slowly and move back up.

Our triceps are the second major muscle group that works during a weighted dip. The muscle group makes up the rear of our upper arms, and its primary function is elbow extension (straightening of the arm) (2). Our triceps produce force as we descend but become more active as we move up, with activation peaking near the top of each repetition. 

The shoulders (deltoids) are the third muscle group with an essential role during weighted dips. First, the muscle group flexes isometrically to stabilize the shoulder joint, allowing us to maintain our balance and do more repetitions. Second, the anterior deltoid head assists the pectoralis major and triceps during the descent and as we press ourselves to the top position. 

Our serratus anterior muscle also works during triceps dips. The muscle originates from the ribcage and inserts into the scapula (3). It plays an important role in scapular stability and assists the active muscles during a weighted dip. 

Aside from the active muscles, our entire core flexes isometrically to provide torso and hip stability, leading to good balance and safety. Among the involved muscles, we have the gluteus maximus, rectus abdominis, internal and external obliques, and more.

Similarly, the upper back musculature contracts to keep our shoulder blades retracted and in position, reducing the risk of the shoulders shrugging up during dips. 

Chest Dips Vs. Bench Press 

People often compare weighted dips with the bench press, trying to understand the two moments and which one might be better. The truth is that both exercises offer unique benefits, and neither is necessarily ‘better’ than the other. What matters most is that you enjoy the movements, perform them safely, and feel the correct muscles working during each repetition.

For instance, the bench press is an excellent compound movement that develops the chest, shoulders, and triceps. Doing the bench press correctly and with the right load builds your upper body strength and musculature. Unfortunately, not everyone does the exercise correctly, leading to poor muscle activation and a higher injury risk.

The weighted dip is also a great exercise, but its effectiveness depends on proper execution. Attaching a lot of weight to yourself and doing half-reps makes the movement less effective and more dangerous.

The bench press and weighted dips have similar safety ratings, but mastering the latter will likely take longer. It’s relatively common to see trainees pressing a lot of weight, but not many people can perform the weighted dip correctly. In any case, it’s best to start with a low load, practice each exercise, and increase the resistance once you’re confident in your technique.

Practically speaking, the bench press doesn’t emphasize your lower chest that well, which means you can combine it with a weighted dip for more balanced pectoral development. 

 A notable benefit of both movements is their fantastic overloading potential. Dips and bench presses allow you to train with a lot of weight to cause the necessary mechanical tension for muscle and strength gain (4). You can also do the two movements inside the same session or training week. For instance, perform dips with more weight for fewer reps and bench press a lighter load for more repetitions.

Variations and Modifications of Weighted Dips

1. Bodyweight Chest Dip

Bodyweight chest dips are a variation everyone should master before attempting weighted dips. The two movements are identical in many ways, and the primary difference is that one includes external resistance, whereas the other leverages only your body weight. Learning how to do the exercise by leveraging only your body weight is crucial for activating the correct muscles and staying safe in the long run.

2. Weighted Triceps Dip

The primary difference between chest and triceps dips is your torso position. During chest dips, you must lean forward and remain more upright for triceps dips. Weighted triceps dips are an excellent compound exercise that overloads your triceps, similar to the close-grip bench press.

3. Assisted Dips

Assisted dips are a beginner-friendly variation you perform on a special gym machine. Similar to a dip stand, you must grab a pair of parallel bars to perform the exercise, but the machine features a padded platform for your knees. You can adjust the level of assistance you get from the machine to develop your dip strength gradually and improve your form. 

Mistakes to Avoid

Shortening The Range of Motion

One of the most common errors with the dip is shortening the range of motion. Trainees often bring themselves to the top position but fail to descend enough to stretch the involved muscles. Doing so makes no sense because you’re attaching a weight to yourself to make the exercise more difficult but are training through a shorter range of motion to make dips easier. If you don’t have the strength to perform weighted dips effectively, remove the load and master proper form with bodyweight dips.

Not Keeping Your Shoulders Retracted

The second common error with weighted dips is not retracting your shoulder blades, which creates a few issues. First, your shoulders are in a weaker and compromised position, increasing the risk of an injury. Second, you cannot engage your pectoralis major as effectively, making it impossible to perform well. Third, you’re more unstable, and your shoulders are more likely to shrug up (elevate) as you descend, making the exercise unnecessarily difficult.

Avoid the error by bringing your shoulder blades back and keeping them in position throughout each set. If you cannot do that, remove the external load and focus on building up your upper back strength.

Losing Your Balance

The third error to watch out for when doing dips is losing your balance. Trainees often wobble as they get to the bottom or top position, leading to instability. Avoid the mistake by keeping your entire upper body tense and performing repetitions more slowly.

Similar Exercises to the Weighted Chest Dip

Push Up (Weighted)

Weighted push-ups are similar to chest dips because they are bodyweight movements you make more challenging by adding resistance. Dips and push-ups have similar ranges of motion, and you’re training the same muscles (5).

The primary difference between the two is that push-ups are more challenging to load because your main option is to place a weight plate on your back, which often requires assistance from a gym buddy. In contrast, dips are more suited for overload because you can attach weight plates via a special belt.

Decline Bench Press (Dumbbell)

The decline dumbbell bench press is an effective compound exercise that strengthens your chest, shoulders, triceps, and core. Like weighted dips, the decline press emphasizes the lower chest, contributing to the more balanced development of the muscle group. Another similarity is that both movements offer a fantastic overloading potential, and you can use the decline press and weighted dips to develop your upper body musculature.

Cable Fly Crossover

The cable fly crossover is an isolation movement that develops the chest. Having the pulleys in a high position and pulling the cables down and in emphasizes your lower chest, similar to a dip. The primary difference is that flys work around one joint (the shoulder), and you must use a lighter weight for more repetitions.

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The incline push up is a variation where you do repetitions against an elevated object. Unlike traditional push ups, your body is more upright, which offers some distinct advantages. 

The most notable benefit of the incline push up is that you emphasize the middle and lower portion of your pectorals more effectively. In contrast, you shift the emphasis toward the upper part of your chest by making your body more horizontal.

Another advantage of the incline push up is that you can adjust the difficulty level as you see fit. The more upright your torso is, the easier the exercise becomes. For example, you can start with incline push ups against the kitchen counter if you’re new to the movement. As you build strength, you can do incline push ups against a desk. You can then move down to a chair or gym bench.

How to do an Incline Push Up

1. Stand in front of an elevated object, such as a chair, plyo box, or gym bench. Ensure the object is secure and won’t slide away when you press against it.
2. With your hands shoulder-width apart, place them on the elevated object and extend your body. Your shoulders, hips, knees, and ankles should be in a straight line.
3. Bring your shoulders back and make sure that your elbows are close to your torso and pointing back and slightly to the side.
4. Engage your abs and squeeze your glutes to ensure a stable body position.
5. Take a breath and lower your torso to the elevated object by bending your elbows. 
6. Descend until your chest taps the surface lightly, hold the position for a moment, then push yourself to the starting position. Exhale on your way up.
7. Take another breath and repeat.

What muscles do the incline push ups activate?

The primary muscles involved in incline push ups are the pectorals, which cover the upper front side of the torso. Our mid and lower pecs originate from the sternum and insert into the humerus (upper arm bone). The upper portion of the chest (clavicular head) arises from the clavicle and inserts into the humerus. Together, these muscles adduct, rotate and extend our arms (1). 

Our shoulders (deltoids) also contribute to the movement. The deltoids’ primary function is to keep the shoulder joint stable during push ups, but the anterior head assists the chest in arm extension (2). Similarly, the serratus anterior, a large fan-shaped muscle, plays a vital role in shoulder stability. The muscle originates from the ribs and inserts into the scapula (shoulder blade). One of its primary functions is to bring our shoulders back, such as when doing a pressing exercise at the gym (3).

Triceps brachii is the third muscle group that works during the incline push up. These muscles cover the rear of our upper arms and produce elbow extension (straightening of the arms). The triceps assist our chest and shoulders while lowering ourselves and pushing back to the top position (2). 

Our upper back (lats, rhomboids, infraspinatus), midsection (abs, transverse abdominis, and obliques), and glutes also contribute to incline push ups. These muscles primarily work to keep us stable throughout each set.

Difference between the Inclined Push Ups and the Regular Push Ups 

The incline and regular push ups share many similarities. Both exercises feature identical ranges of motion and train the same muscle groups. But the two movements are also different in some aspects.

Incline push ups differ from regular ones because your torso is at an incline. You have to press a smaller percentage of your weight, making the movement more beginner-friendly. In contrast, regular push ups force you to support more of your weight, making them a more advanced exercise.

Regular push ups are also more difficult to modify because you can’t change the torso angle. The only way to make them more manageable is to support your lower body on your knees. You can wrap a resistance band over your arms and back to make the regular push up more challenging. Alternatively, you can have a friend place a weight plate on you.

Incline push ups are versatile because you can vary your torso angle depending on your current strength. For example, you can start with an almost upright body and gradually reduce the incline as you get stronger.

Variations and Modifications of the Incline Push Ups

1. Close-Stance Incline Push Ups 

The close-stance incline push up is a variation where you bring your hands close to one another. Doing so puts your triceps at a mechanical advantage, forcing them to do most of the work (4). This variation is more challenging because your chest can’t contribute as much, and it’s primarily up to your triceps to produce enough force.

2. Wide-Stance Incline Push Up

The wide-stance push up is the direct opposite of the previous variation we discussed. The goal is to spread your hands wide, allowing you to emphasize and stretch your chest muscles. 

3. One-Arm Incline Push Up

The one-arm incline push up is a fantastic bodyweight exercise you can do to strengthen one side at a time. The variation is useful if you suspect that you might have a muscle imbalance.

Mistakes to Avoid

A common mistake with the incline push up is flaring your elbows. Many trainees position themselves too low against the elevated object, which forces their elbows to point out. Doing so puts your shoulders in a weaker position that can lead to aches or an injury. Fix the mistake by positioning your torso so your lower chest taps the object’s edge when you lower yourself. Your elbows should be close to your body and pointing back.

Another mistake with the incline push up is not training through a full range of motion. Trainees would extend their arms but stop a few inches away from the bottom position, reducing the effectiveness of each repetition. Avoid the mistake by lowering yourself until your chest taps the elevated object. Doing so causes a more significant stretch on your chest and forces you to work harder. Increase the incline if you don’t have the strength for complete push up repetitions.

Similar Exercises to the Incline Push Ups

Decline Bench Press (Dumbbell)

The decline bench press is a chest exercise you do on a decline bench. Putting your torso at such an angle allows you to emphasize the mid and lower chest (5). Plus, using dumbbells adds an extra layer of difficulty due to the greater stability demands. 

Chest Dip

The dip is an effective bodyweight exercise you can do to strengthen your chest. Similar to incline push ups, dips allow you to emphasize the middle and lower chest regions better. Dips are also great because of their fantastic overloading potential. You can start attaching weight plates on yourself once the bodyweight version gets too easy.

Regular Push Up

The regular push up shares many similarities to the incline version. Both movements feature the same range of motion and train the same muscles. But regular push ups are more challenging because you support a more significant percentage of your weight.

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