Push Elite
Rank #12 of 100
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.
- Equipment
- None
- Focus
- Press the world away
Muscles worked
- Chest
- Triceps
- Front Delts
- Core
- Obliques
How to do it well
- 1 Widen the feet for a stable tripod.
- 2 Resist the urge to twist — keep the hips square.
- 3 Master the archer push-up beforehand.
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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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Korean Dip
A dip behind a straight bar with the body leaned back, brutally loading the triceps and rear shoulders.
Triceps Rear Delts Chest
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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