If you’re looking to take your bodyweight workouts to the next level and crave a true challenge, you’ve come to the right place. Here, we’ll explore a range of advanced bodyweight exercises that will push your limits and leave you feeling stronger and more accomplished than ever before. From explosive plyometrics to isometric holds, these exercises will not only test your physical strength but also boost your mental fortitude. Get ready to push yourself to new heights and discover the power of your own bodyweight.

Handstand Push-ups

Technique

Handstand push-ups are a challenging and impressive exercise that primarily target the shoulders, triceps, and upper back muscles. To perform a handstand push-up, start by getting into a handstand position against a wall. Make sure your hands are shoulder-width apart and your body is aligned in a straight line. Slowly lower your head towards the ground while maintaining control and strength in your shoulders. Once your head lightly touches the ground, push back up to the starting position. It’s important to maintain proper form and control throughout the movement to maximize the benefits of this exercise.

Progressions

If you’re new to handstand push-ups, don’t worry! There are several progressions you can work on to build up the necessary strength and stability. Start by practicing handstands against a wall until you feel comfortable and confident in that position. Once you’ve mastered the handstand, you can start incorporating partial-range-of-motion handstand push-ups by lowering your head only a few inches towards the ground. Gradually increase the range of motion as you gain strength. Another progression is to practice pike push-ups, where you keep your legs straight and elevated on an elevated surface like a bench or step. This exercise helps build shoulder strength and prepares you for the full handstand push-up.

Tips and variations

Here are some tips and variations to help you improve your handstand push-ups:

1. Maintain a strong and stable core throughout the movement to prevent excessive arching or bending at the hips.
2. Engage your glutes and quads to maintain a straight line in your body.
3. Start with slow and controlled repetitions to focus on building strength and stability.
4. Once you’ve mastered the basic handstand push-up, you can add difficulty by performing them freestanding, without the assistance of a wall.
5. Another variation is the kipping handstand push-up, where you use a slight jumping motion in your hips to generate momentum and make the exercise slightly easier.
6. To increase the intensity, you can also add weight by wearing a weighted vest or holding a dumbbell between your feet.

Remember to always listen to your body and progress at a pace that feels challenging yet manageable for you. With consistent practice and proper form, handstand push-ups can become a great addition to your advanced bodyweight exercise routine.

Muscle-ups

Technique

Muscle-ups are a compound exercise that combines a pull-up with a dip, requiring significant upper body strength and coordination. Start by gripping the bar with your hands slightly wider than shoulder-width apart, keeping your palms facing away from you. Begin the movement with a pull-up, focusing on pulling your chest up towards the bar. As you reach the top of the pull-up, transition smoothly into a dip by leaning forward and pressing down, extending your arms. To complete the muscle-up, reverse the movement by raising your chest up towards the bar and then lowering yourself down in a controlled manner.

Progressions

Muscle-ups can be challenging, especially if you’re new to them. Here are some progressions to help you build the necessary strength:

1. Start by mastering regular pull-ups and dips individually before attempting the muscle-up.
2. Once you’re comfortable with pull-ups and dips, practice explosive pull-ups, where you focus on generating momentum to pull yourself as high as possible.
3. Another progression is the false grip, where you grip the bar with your wrist resting on top instead of wrapping your fingers around.
4. You can also practice assisted muscle-ups by using resistance bands or having a spotter assist you with the movement.

Tips and variations

To improve your muscle-ups, consider these tips and variations:

1. Keep your body tight and engage your core throughout the movement to maintain control and prevent swinging.
2. Practice the transition specifically by incorporating slow and controlled negative muscle-ups, where you focus on slowly lowering yourself down from the top position.
3. Experiment with different grip widths and hand positions to find what feels most comfortable and natural for you.
4. Once you’ve mastered the regular muscle-up, challenge yourself by attempting strict muscle-ups, where you eliminate any swinging or kipping motion.
5. You can also try different variations, such as the ring muscle-up, which requires additional stability and coordination.

As with any advanced exercise, muscle-ups require time and dedication to master. Be patient, focus on proper technique, and gradually increase the difficulty as you progress.

Pistol Squats

Technique

Pistol squats are a challenging single-leg exercise that targets the quadriceps, hamstrings, and glutes while also improving balance and stability. To perform a pistol squat, start by standing on one leg with the other leg extended in front of you. Slowly lower your body down towards the ground while keeping your elevated leg extended and your arms extended in front of you for balance. Aim to lower your hip below the knee of your supporting leg, then push back up to the starting position. Repeat on the other leg to complete a set.

Progressions

If you’re just starting with pistol squats, these progressions can help you develop the necessary strength:

1. Begin with assisted pistol squats using a support, such as a TRX strap or a sturdy pole. Hold onto the support with your hands as you perform the squat, using as much assistance as needed.
2. As you gain strength, gradually reduce the assistance from the support, using it only as a light touch for balance.
3. Another progression is the box pistol squat, where you stand on a box or bench, allowing your non-supporting leg to lightly tap the ground at the bottom position for balance.
4. You can also practice negative pistol squats by slowly lowering yourself down to the bottom position and using your hands or a support to help you stand back up.

Tips and variations

Consider these tips and variations to improve your pistol squats:

1. Engage your core and keep your chest lifted throughout the movement to maintain balance and stability.
2. Focus on keeping your knee aligned with your toes during the squat to prevent any excessive inward or outward movement.
3. Play with different arm positions, such as extending your arms sideways or crossing them in front of your chest, to challenge your balance.
4. Increase the intensity by holding a dumbbell or kettlebell in front of your chest or extended overhead.
5. If you’re struggling with the range of motion, you can place a small elevated surface, like a yoga block or weight plate, under your heel to decrease the demand on ankle mobility.

Remember to start with proper form and gradually increase the difficulty to avoid injury and get the most out of your pistol squat training.

One-Arm Push-ups

Technique

One-arm push-ups are an impressive upper body exercise that targets the chest, triceps, and shoulders while also engaging the core for stability. Start in a regular push-up position with your hands slightly wider than shoulder-width apart. Shift your weight to one side and begin to lower your body, keeping your elbow close to your side. Aim to lower yourself until your chest lightly touches the ground, maintaining a straight line from your head to your heel. Push back up to the starting position and repeat on the other side.

Progressions

Mastering the one-arm push-up requires incremental progress. Here are some progressions to help you build the necessary strength:

1. Begin by practicing push-ups with a staggered hand position where one hand is slightly elevated on an object such as a yoga block or step. This allows you to gradually shift more weight onto the supporting arm.
2. As you gain strength, progress to performing elevated one-arm push-ups, with one hand resting on an elevated surface like a bench or step. This reduces the load on the non-working arm.
3. Another progression is using a resistance band or TRX strap for assistance. Attach the band or strap to an anchor point and wrap it around your working arm to provide some assistance as you perform the one-arm push-up.

Tips and variations

Here are some tips and variations to help you improve your one-arm push-ups:

1. Focus on maintaining a strong and stable core throughout the exercise to prevent excessive rotation or sagging of the hips.
2. Keep your non-working arm close to your body to reduce the leverage and increase the challenge on your working arm.
3. To increase the intensity, you can elevate your feet on an elevated surface such as a box or step, placing more load on the working arm.
4. Another variation is the archer push-up, where you perform a regular push-up but with a wider hand position. As you lower yourself, shift more weight onto one arm while keeping the other arm straight.
5. Experiment with different hand positions and widths to target different areas of the chest and triceps.

Remember to start with a progression that matches your current strength level and gradually increase the difficulty as you become more comfortable and stronger with the exercise.

Planche Push-ups

Technique

Planche push-ups are an advanced bodyweight exercise that requires exceptional upper body strength and balance. This exercise primarily targets the shoulders, chest, and triceps. To perform a planche push-up, start in a push-up position with your hands slightly wider than shoulder-width apart and your fingers pointing forward. Lean your torso and hips forward, shifting your weight onto your hands. Lift your feet off the ground and bring them up towards your body, extending your legs straight. Slowly lower yourself down towards the ground, maintaining control and stability in your shoulders. Push back up to the starting position, striving to maintain the planche position throughout the movement.

Progressions

Building the strength and stability to perform planche push-ups takes time and practice. Start with the following progressions:

1. Begin by strengthening your shoulders and core with exercises such as push-ups, dips, and hollow body holds.
2. Practice the tuck planche, where you start in a push-up position and lift your feet off the ground, tucking your knees towards your chest.
3. As you gain strength, gradually extend your legs into a straddle position while maintaining the tuck planche.
4. Progress to the advanced straddle planche, where your legs are fully extended to the sides while in the planche position.
5. Once you can hold the straddle planche position with good form, you can start working on planche leans and negative planche push-ups, focusing on slow and controlled lowering.

Tips and variations

Consider these tips and variations to enhance your planche push-ups:

1. Engage your core and squeeze your glutes throughout the movement to maintain a straight line from your head to your heels.
2. Start with short holds and gradually increase the duration as your strength improves.
3. Experiment with different hand positions, such as turning your fingers out or in, to find the most comfortable and stable grip for you.
4. If you’re struggling to lift your feet off the ground in the beginning, you can use parallettes or elevated surfaces to give your body more clearance.

Remember, planche push-ups require a significant amount of strength and patience. Take your time, focus on proper form, and progress at a pace that feels challenging yet safe for you.

Front Lever

Technique

The front lever is an advanced static hold that targets the entire upper body, particularly the back, shoulders, and core muscles. To perform a front lever, start by hanging from a bar with a pronated grip (palms facing away from you). Engage your core and pull your shoulder blades down and back. Lift your legs straight out in front of you while simultaneously lifting your upper body until it is parallel to the ground. Aim to maintain this position for as long as possible, keeping your body straight and your core engaged.

Progressions

Mastering the front lever requires significant upper body and core strength. Here are some progressions to help you work towards it:

1. Begin by strengthening your back and core with exercises such as pull-ups, rows, and planks.
2. Practice tuck front lever holds, where you tuck your knees towards your chest while lifting your upper body parallel to the ground.
3. As your strength improves, extend one leg at a time into a single leg front lever, focusing on keeping your body straight and parallel to the ground.
4. Progress to the advanced straddle front lever, where your legs are extended to the sides.
5. Finally, work towards the full front lever by extending both legs straight out in front of you while maintaining the parallel position.

Tips and variations

Consider these tips and variations to progress your front lever training:

1. Focus on maintaining a strong and engaged core throughout the entire movement to prevent your lower back from sagging.
2. Keep your shoulder blades pulled down and back to maintain scapular retraction and stability.
3. Start with shorter static holds and gradually increase the duration as your strength improves.
4. Experiment with using different grips, such as a false grip or supinated grip, to challenge your body in different ways.

Remember, the front lever is a highly advanced exercise that requires patience, perseverance, and proper progression. Take your time, practice consistently, and listen to your body to avoid any injuries.

One-Arm Pull-ups

Technique

One-arm pull-ups are an impressive display of upper body and grip strength. To perform a one-arm pull-up, start by gripping the bar with an underhand grip (palms facing towards you). Place one hand on the bar while extending the other arm to the side. With your shoulder engaged and chest lifted, initiate the pull by squeezing your back and pulling your body up towards the bar. Aim to touch your chin or chest to the bar before slowly lowering yourself back down with control.

Progressions

Mastering the one-arm pull-up is a challenging feat that requires significant upper body strength. Here are some progressions to work towards it:

1. Develop a strong foundation by consistently practicing regular pull-ups and increasing your overall upper body strength.
2. Incorporate assisted one-arm pull-ups using resistance bands or a weight-assisted machine. Use the resistance band to provide assistance as needed, gradually reducing the assistance as you get stronger.
3. Another progression is the typewriter pull-up, where you pull yourself up towards one side, move horizontally to touch your chin or chest to the bar, and repeat on the other side.

Tips and variations

Consider these tips and variations to help you achieve the one-arm pull-up:

1. Start by practicing eccentric one-arm pull-ups, where you jump or use a stool to reach the top position and slowly lower yourself down with control.
2. Engage your core and maintain a straight body line throughout the movement to avoid excessive swinging or kipping.
3. Experiment with gripping variations, such as using a towel or fat grip to increase grip strength and challenge your muscles in different ways.

Remember, the one-arm pull-up is an advanced exercise that requires patience, consistent practice, and progressive overload. Take your time, be consistent, and celebrate the small improvements along the way.

Dragon Flags

Technique

Dragon flags are a challenging core exercise that primarily targets the abs, lower back, and hip flexors. To perform a dragon flag, start by lying on a bench or mat with your upper body at the edge and your hands gripping the bench or holding onto something secure behind your head. Lift your legs off the ground and extend them straight up. Engage your core and slowly lower your body down towards the ground, keeping your body straight and your hips extended. Pause when your body is parallel to the ground, then engage your core to lift your body back up to the starting position.

Progressions

Mastering the dragon flag requires significant core strength and control. Here are some progressions to help you work towards it:

1. Begin by strengthening your core with exercises such as planks, leg raises, and hollow body holds.
2. Practice negative dragon flags by starting in the top position and slowly lowering your body down towards the ground with control.
3. Use a bench or an elevated surface to decrease the range of motion and make the exercise slightly easier.
4. Another progression is the tuck dragon flag, where you bend your knees and tuck them towards your chest while performing the movement.

Tips and variations

Consider these tips and variations to enhance your dragon flag training:

1. Engage your core throughout the movement to maintain control and stability.
2. Avoid excessive arching or bending at the hips by focusing on maintaining a straight line from your head to your heels.
3. Start with shorter holds and gradually increase the duration as your strength improves.
4. Experiment with increasing the intensity by adding ankle weights or holding a dumbbell between your feet.

Remember to progress at a pace that is challenging yet manageable for you, and always prioritize proper form and control over the number of repetitions.

Human Flag

Technique

The human flag is a highly advanced bodyweight exercise that requires exceptional upper body and core strength. It involves holding a horizontal position perpendicular to a vertical object, such as a pole or a bar. To perform the human flag, start by gripping the vertical object with one hand above your head and the other hand at waist level. Place one foot against the object, using it as leverage to lift your body off the ground. Engage your core and extend your legs straight out to the side. Aim to maintain a straight body line throughout the movement, holding the horizontal position for as long as possible.

Progressions

Working towards the human flag requires significant upper body and core strength. Here are some progressions to help you develop the necessary strength:

1. Begin by strengthening your shoulders, back, and core through exercises such as pull-ups, rows, and planks.
2. Practice assisted human flag holds by using a resistance band or having a spotter provide assistance as needed.
3. Another progression is the eccentric human flag, where you start in the top position and slowly lower yourself down with control.
4. As your strength improves, reduce the assistance and aim to hold the position for longer periods of time.

Tips and variations

Consider these tips and variations to enhance your human flag training:

1. Engage your core and squeeze your glutes throughout the movement to maintain a straight body line and prevent excessive arching or bending.
2. Focus on keeping your body tense and stable to prevent unnecessary swinging or rotating.
3. Start with shorter holds and gradually increase the duration as your strength and stability improve.
4. Experiment with different hand positions and grip widths to find what feels most comfortable and stable for you.

Remember, achieving the human flag takes time and consistent practice. Be patient, stay persistent, and focus on proper form and gradual progression.

Single-Leg Glute Bridge

Technique

Single-leg glute bridges are a challenging exercise that targets the glutes, hamstrings, and core muscles. To perform a single-leg glute bridge, start by lying flat on your back with your knees bent and feet planted on the ground. Lift one leg off the ground, keeping it parallel to the other leg. Engage your glutes and core, then push through your grounded heel to lift your hips off the ground. Aim to form a straight line from your knees to your shoulders. Lower your hips back down with control and repeat on the other leg.

Progressions

If you’re new to single-leg glute bridges, these progressions can help you build the necessary strength:

1. Begin by practicing regular glute bridges to strengthen your glutes and core.
2. Progress to the single-leg glute bridge with your elevated foot resting on a stable surface such as a step or bench.
3. As your strength improves, remove the elevated surface and perform the exercise with your foot suspended in the air.

Tips and variations

Consider these tips and variations to enhance your single-leg glute bridge:

1. Focus on contracting your glutes throughout the movement to maximize the benefits.
2. Engage your core and avoid excessive arching or rounding of your lower back.
3. Start with a controlled pace, focusing on proper form and muscle activation.
4. Increase the intensity by placing a resistance band above your knees or adding weight on top of your hips.
5. You can also experiment with different foot positions, such as externally rotating your foot, to target different parts of the glutes.

Remember, building strength in your glutes takes time and consistent effort. Progress at a pace that feels challenging yet manageable for you, and prioritize proper form and muscle activation.

Incorporating these advanced bodyweight exercises into your training routine can provide new challenges and help you reach new levels of strength and fitness. Remember to always warm up properly before attempting any advanced exercises, listen to your body, and progress at a pace that feels comfortable yet challenging for you. Each exercise requires time, patience, and consistent practice to master, so embrace the journey and have fun challenging yourself!