Push Elite
Rank #19 of 100
Korean Dip
A dip behind a straight bar with the body leaned back, brutally loading the triceps and rear shoulders.
- Equipment
- Straight bar
- Focus
- Press the world away
Muscles worked
- Triceps
- Rear Delts
- Chest
How to do it well
- 1 Start shallow and build range gradually.
- 2 Keep the bar close to the body throughout.
- 3 Warm the shoulders thoroughly first.
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Elite #20
Planche Push-Up
A push-up performed in a planche with the feet off the ground — arguably the hardest pressing movement in calisthenics.
Front Delts Chest Biceps
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Elite #15
Freestanding Handstand Push-Up
A handstand push-up with no wall — combining a maximal overhead press with continuous balance correction.
Shoulders Triceps Traps
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Elite #12
One-Arm Push-Up
A push-up on a single arm with a widened foot base, demanding immense pressing strength and full-body anti-rotation control.
Chest Triceps Front Delts