Close-grip bench presses are a popular movement for overloading and strengthening the triceps (1). The objective is to have your hands close while gripping the barbell. In contrast, a wide-grip bench press forces you to keep your hands far from one another, leading to better chest activation.

The most notable benefit of the close-grip press is that you overload and strengthen your triceps, leading to more growth and improved lockout strength. Another advantage of the movement is that it teaches you to press without flaring your elbows. The skill comes in handy when using a wider grip to target your chest because it protects your shoulders and improves your pressing strength.

We recommend including the close-grip press early in your training, possibly first or second. Start with less weight than you use on a traditional bench press, do each repetition with a full range of motion, and perform at least eight reps per set.

Level of Exercise: Beginner/Intermediate

How to do a Close-Grip Bench Press

1. Set the barbell at a height where you can reach it from a lying position without extending your elbows fully.
2. Lie on the bench and position your head directly underneath the bar.
3. Reach up and grab the bar with an even, overhand grip. Your hands should be shoulder-width apart. Envelop the barbell with your thumbs for extra security.
4. Bring your shoulder blades back and draw your feet back and toward the bench, digging the balls of your feet into the floor.
5. Engage your body, take a breath, and unrack the bar by extending your elbows. 
6. Bring the barbell over your chest and take another breath.
7. Lower the barbell to your upper stomach, tap it, and press the bar up, bringing it over your chest again. Exhale near the top.
8. Once finished, bring the barbell over the rack slowly and rest it gently.

What muscles does the close-grip bench press activate?

Our triceps are the primary muscle group involved in the close-grip bench press (1). The muscle covers the rear of our upper arms, and its primary function is elbow extension (straightening of the arm), which occurs as we press the barbell from the bottom (2). As briefly mentioned above, a closer grip on the bar puts the triceps at a mechanical advantage, forcing the muscle to produce most of the force necessary to move the weight.

The pectoralis major (chest) is the second muscle group with an active role during the close-grip press (1, 3). Our pecs cover the upper front half of the torso and assist the triceps with pressing the weight from the bottom. The muscle group also works as we lower the barbell, controlling it on the way down.

Our shoulders (deltoids) also contribute to the bench press (4). The muscle’s primary function is to stabilize the shoulder joint, and the anterior deltoid head assists the chest and triceps with pressing the weight.

Aside from the above muscles, our midsection and upper back contribute during the bench press. The back keeps our shoulder blades retracted, and the core promotes stability.

Tips on the Close-Grip Bench Press with a Barbell 

The first consideration for effective close-grip pressing is to have your hands shoulder-width apart. Trainees often bring their hands closer, but doing so only increases the risk of wrist discomfort. In contrast, a shoulder-width grip puts your triceps at a mechanical advantage while keeping your joints in a safe position.

Our second tip for the close-grip press is to start with a lighter weight and perform each rep through a full range of motion. Doing so is beneficial for engaging your triceps well on every repetition.

The third thing to keep in mind for the movement is to retract your shoulder blades and dig them into the bench before unracking the barbell. That way, you can create a solid base to press from and keep your shoulders in a safe position.

Our final suggestion for the exercise is to lower the bar to your upper stomach. Doing so is beneficial for keeping your wrists and elbows aligned while also reducing the risk of elbow flare.

Variations and Modifications of the Close-Grip Bench Press with a Barbell

1. Close-Grip Pause Press

The close-grip pause press is a neat variation that develops strength from the bottom position. Instead of lowering the bar and pressing it up immediately, you must bring it to your upper stomach, pause for one to three seconds, and press.

2. Incline Close-Grip Bench Press

Incline close-grip presses are another neat variation of the classic movement. The objective is to perform the exercise at an incline of 30 to 45 degrees. Doing so could be beneficial for people who struggle to engage their triceps on the flat press because their pectorals take over.

Mistakes to Avoid

Going to Narrow

The most common error with the close-grip bench press is bringing your hands too close. Doing so puts your wrists in a compromised position, increasing the risk of discomfort and an injury. Instead, you should have your hands shoulder-width apart.

Going to Heavy

The second common mistake with the movement is attempting to lift too much weight. Often, trainees lift the same load as they do for the classic bench press and must shorten their range of motion to compensate. We recommend starting with 50 to 60 percent of your bench press working weight and focusing on proper technique.

Touching the Bar to High

The third mistake to watch out for is touching the bar too high on your torso. Doing so means that you’re flaring your elbows and shrugging your shoulders, which puts you in a weaker position. Instead, you should allow the bar to travel to your upper stomach, allowing you to keep your scapula depressed (down) and your elbows to your sides.

Similar Exercises to the Close-Grip Bench Press

Chest Dip

Similar to the close-grip bench press, chest dips are an effective compound exercise that strengthens your pectorals, deltoids, and triceps. But, instead of performing the movement while lying on a bench, you leverage your body weight on a pair of parallel bars to repeatedly lower and raise yourself.

Diamond Push Up

Diamond push ups are a fantastic bodyweight exercise that emphasizes the triceps (5). Like a close-grip press, assuming a narrower stance puts your pecs at a mechanical disadvantage, forcing your triceps to work extra hard.

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Named after Arnold Schwarzenegger, the Arnold press is a fantastic dumbbell exercise that overloads and develops your shoulders, triceps, and upper chest. But, unlike the regular overhead press, the Arnold variation causes an intense burning sensation in your deltoids.

The Arnold press is beneficial because it develops your pressing strength while improving shoulder stability, leading to more balance, athleticism, and a lower risk of injuries. Instead of simply pressing the weights in a vertical line, you have to rotate your shoulders as you do. Doing so makes the movement much more difficult and improves muscle activation.

We recommend including the Arnold press early in your training, preferably first or second. The movement is highly technical, and you should perform it while you’re still fresh. Start with lighter dumbbells and focus on proper execution.

Level of Exercise: Intermediate

How to do a Dumbbell Arnold Press

1. Set the back support of an adjustable bench in an upright position, grab a pair of light dumbbells, and sit down.
2. Lift the dumbbells and rest them on your thighs.
3. Bring your shoulders back, engage your abs, and take a breath.
4. In one motion, thrust the dumbbells as you kick them with your thighs, bringing them to your sides.
5. Take a breath and press the dumbbells to an overhead position.
6. Lower the dumbbells slowly as you gradually rotate your wrists in. You should end up with the dumbbells in front of your neck and chin with palms facing your body. Exhale near the bottom.
7. Take another breath and press the dumbbells, rotating your wrists out to complete the repetition with your palms facing forward.

What muscles does the dumbbell Arnold press activate?

The primary muscle group that works during the Arnold press is the deltoids, which engage to help us press the weight and maintain shoulder stability (1). 

Our triceps also play an essential role in the Arnold press. The muscle group covers the posterior of the upper arms and produces elbow extension, which occurs as we press the dumbbells up (2). Similarly, the upper chest (clavicular head) assists the shoulders and triceps.

The upper back and midsection musculature promote a stable shoulder position and torso rigidity, allowing us to perform the movement seated or while standing.

Tips on the Dumbbell Arnold Press

When rotating the dumbbells, avoid supinating your wrists too much. Instead, turn your wrists until your palms face your torso diagonally. Doing so is beneficial for keeping tension on your deltoids and preventing your biceps from taking over.

Similarly, rotate your wrists smoothly, transitioning between wrist supination (palms facing you) and pronation (facing forward) as you press the dumbbells until your elbows extend entirely. That way, you’re better able to activate your medial deltoids and triceps.

Our third tip is to start with the movement in a seated position. Doing so is beneficial for getting used to proper technique without struggling to maintain your balance. Once you’re confident in your form, you can begin experimenting with the movement from a standing position.

Variations and Modifications of the Arnold Press with a Dumbbell

1. Dumbbell Overhead Press

The dumbbell overhead press is a more straightforward movement for beginners to strengthen and develop their chest, shoulders, and triceps (3). Unlike the Arnold press, an overhead press is about moving the weight up and down.

2. Single-Arm Arnold Press

Performing the Arnold press with one side at a time is a fantastic way to improve your technique, reduce the risk of muscle imbalances, and develop your core strength. Doing the movement with a single dumbbell makes it more challenging to balance, forcing you to pick the appropriate weight for your strength level.

Mistakes to Avoid

Using too Much Weight

As with most exercises, trainees often fall into the trap of loading as much weight as possible. Doing so prevents you from performing the movement correctly and rotating your wrists to transfer the tension between the shoulder heads. Avoid the error by starting with a lighter weight and gradually increasing the resistance while maintaining proper form.

Letting Your Elbows Drop

Trainees often make the mistake of allowing their elbows to drop to the stomach as they lower the dumbbells and rotate their wrists. Doing so takes the tension away from the deltoids and forces your biceps to work extra hard. Instead, keep your elbows in front of your chest in the low position.

Similar Exercises to the Dumbbell Arnold Press

Lateral Raise (Cable)

The lateral cable raise is a fantastic isolation exercise for the medial deltoids. Using cables provides constant tension, leading to better muscle activation, improved mind-muscle connection, and more growth.

Plate Front Raise

The plate front raise is an effective exercise that strengthens and develops the entire deltoid muscle group. Raising the weight in front of you forces significant activation in the midsection and front deltoids.

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Despite its somewhat mixed reputation in the training community, the sumo deadlift is an excellent full-body movement that builds strength, muscle mass, and athleticism. The objective is simple: grab a barbell and lift it off the floor. But, unlike the traditional deadlift, where your feet are a few inches apart, you have to assume a wide stance, hence the ‘sumo.’

A notable benefit of sumo deadlifts is that the movement trains a range of lower and upper body muscles. Another benefit is the excellent overloading potential in the form of adding weight to the bar as you get stronger. The third sumo deadlift benefit is the grip strength you develop from holding onto a heavy barbell. As such, many other gym exercises and everyday activities become more manageable.

We recommend including sumo deadlifts early in your training, preferably first or second. Once you’ve mastered the proper form, load more weight and train in the 4 to 8 repetition range.

Level of Exercise: Intermediate

How to do a Sumo Deadlift

1. Load the barbell and set it on the floor.
2. Stand in front of the bar with your feet spread wide and toes pointing out. Your shins should be close to the bar but not in contact.
3. Bend forward and grab the barbell with a double overhand grip (palms facing back). Your hands should be shoulder-width apart, with your elbows a few inches from the insides of your knees.
4. Bring your shoulders back and lift your chest. Doing so will straighten your back, place your hips at the correct height, and bring your shins against the barbell. Set yourself to the barbell, don’t bring the barbell to your body.
5. With your body tense and arms straight, take a deep breath into your belly.
6. Pull the barbell forcefully as you dig your heels into the floor.
7. Extend your knees and hips as the barbell travels in a straight vertical line and close to your body.
8. Squeeze your glutes at the top to complete the repetition but don’t hyperextend your back, as doing so places unnecessary stress on your spine.
9. Hold the top position for a moment.
10. Lower the barbell in a controlled manner, making sure it descends in the same vertical line close to your thighs, knees, and finally––shins.
11. Set the barbell on the floor as you exhale.
12. Retract your shoulder blades again, take another breath, and repeat.

What muscles does the sumo deadlift activate?

The primary muscle groups involved in the sumo deadlift are the hamstrings and glutes, which cover the back of your thighs and make up the buttocks region (1). Both muscle groups create the necessary force for hip extension, which occurs as you lift the barbell off the floor and straighten your body (2, 3). 

Your quadriceps are the third major muscle group that works during sumo deadlifts (1). The muscle group covers the front of your thighs and produces knee extension (straightening of the leg) as you pull the barbell off the floor and move it up (4). Similarly, the adductors (inner thigh muscles) contribute to lower body stability and assist in lifting the weight (1).

Aside from the lower body musculature, sumo deadlifts train a range of upper body muscles. The most notable example is the back complex, which consists of several muscles, including the erector spinae, latissimus dorsi, rhomboids, and trapezius (1). These muscles flex isometrically to create a rigid torso position and keep your spine safe and neutral.

The entire midsection also flexes isometrically, contributing to torso rigidity, protecting your spine, and allowing you to exert maximum force to lift the loaded barbell off the floor.

Your shoulders, arms, and forearms play a crucial role in supporting the weight in your hands. These muscles play an isometric role during the deadlift, and holding the barbell would be impossible without them.

Progression into a Sumo Deadlift

Assuming a sumo stance for the deadlift comes easily for some people. If you struggle to get into the proper position for a sumo deadlift, you should start working on your hip mobility and adductor flexibility.

A dedicated hip mobility drill will open up the area, allowing you to more easily spread your feet for the sumo deadlift and get into the starting position. Good exercises you can do for hip mobility include leg swings, lying hip rotations, kneeling lunges, and the Cossack squat. We recommend doing some mobility work at least once per week and performing some bodyweight Cossack squats and leg swings before your deadlift session.

Similarly, stretching your adductors will open up the area more because you will increase these muscles’ lengthening ability. Good stretches include the frog stretch, standing wide-knee stretch, and seated adductor stretch.

As for the strength to do sumo deadlifts, you can use 10-pound bumper plates on a standard barbell. Doing so is beneficial for elevating the barbell to the correct height without having to train with 135 pounds. Perform the movement and gradually increase the load until you can lift 135 pounds safely. From there, you can switch to metal or rubber-coated plates.

Variations and Modifications of the Sumo Deadlift

1. Conventional Deadlift

As briefly mentioned above, the conventional deadlift variation is where your feet are spaced a few inches apart. As a result, your elbows are to the outsides of your knees. Conventional deadlifts appear to cause slightly greater back activation, whereas sumo deadlifts seem advantageous for training the quadriceps more effectively (1).

2. Sumo Pause Deadlift

The sumo pause deadlift is an incredibly challenging variation that develops your strength from the bottom. Instead of lifting the bar in one uninterrupted motion, you have to raise the barbell a couple of inches off the floor, pause for a second or two, and complete the repetition. 

3. Resistance Band Sumo Deadlift

Resistance band sumo deadlifts are beneficial for those training at home with no access to a barbell. The objective is to take a long looped band, step over both ends, grab the middle, and perform sumo deadlifts as you would with a straight bar.

Mistakes to Avoid

Not Bringing Your Knees Out

A common mistake with the sumo deadlift, particularly among people used to the conventional lift, is keeping the knees pointing forward. Doing so limits your ability to get into the correct position and can lead to hip pain. Avoid the error by spreading your feet as wide as your mobility allows and bringing your toes out. Doing so will rotate your legs and cause your knees to point in the right direction, leading to safer and stronger deadlifts. 

Not Gripping The Bar Correctly

Another error with the sumo deadlift is placing your hands too close or far from one another. A wider grip forces your torso to become more horizontal, making it more challenging to get into the correct position. In contrast, a narrow grip can make it challenging to support the barbell and keep it balanced during each set. Avoid the error by bringing your arms straight down as you set yourself up.

Hyperextending at the Top

The third common error with the deadlift is pulling the barbell to the top and hyperextending your back as you complete the rep. Doing so offers no benefits and only places stress on your spine. Avoid the mistake by lifting the bar in a straight line, extending your hips fully, and holding that position for a second before lowering the barbell.

Similar Exercises to the Sumo Deadlift

T Bar Row

T bar rows are a fantastic movement that strengthens a range of major muscles in the body. Like sumo deadlifts, the T bar row develops your entire back, midsection, and arms. The objective is to bend forward over a T bar station, grab the weight, and repeatedly pull it to your mid-torso.

Hip Thrust

Hip thrusts are among the most effective compound exercises for the posterior chain: hamstrings, glutes, and lower back (5). The objective is to position your upper back against a flat gym bench and place a loaded barbell over the crease of your hips. Once in position, engage your posterior muscles to extend your hips and lift the barbell to the ceiling.

Reverse Hyperextension

Reverse hyperextensions aren’t as popular as rows, hip thrusts, and deadlifts, but the movement develops your posterior chain effectively (6). The objective is to position yourself over a reverse hyperextension machine and straighten your legs. Engage your posterior muscles to raise your legs and align them with your torso. You then have to lower your legs slowly before lifting them again, doing as many repetitions as possible.

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Barbell shrugs are a simple exercise that strengthens your grip and upper back. The movement targets the trapezius muscle, which makes up most of the mid and upper back, and serves crucial functions related to scapular stability and shoulder health (1).

Performing barbell shrugs is fantastic for developing your grip, improving your posture, and strengthening your core and upper back. As a result, you become more athletic and better able to handle everyday tasks like carrying groceries.

We recommend including the barbell shrug near the middle of your workout. Pick a moderate load and perform at least 6 to 8 smooth repetitions, controlling the barbell on the way up and down.

Level of Exercise: Beginner/Intermediate

How to do a Barbell Shrug

1. Position the barbell on a rack at hip height.
2. Stand in front of the bar and grab it with a double overhand grip. Have your hands slightly more than shoulder-width apart.
3. Engage your abs, bring your shoulders back, and unrack the bar.
4. Take a step back and position your feet in a comfortable stance with toes pointing slightly out.
5. Take a breath and elevate the barbell by shrugging your shoulders. Keep your arms straight.
6. Move the barbell as high as possible, squeezing at the top and holding for a moment.
7. Lower the bar in the same controlled manner as you exhale.

What muscles does barbell shrug activate?

Barbell shrugs target the trapezius (traps), which originate from the base of the neck and attach to the scapula. The muscle’s primary functions are stabilizing, retracting, and elevating our shoulder blades (1). Our traps engage and produce the necessary force to elevate the weight vertically (2).

Other upper back muscles (lats, rear deltoids, erector spinae, rhomboids, etc.) contribute to barbell shrugs. Similarly, a range of midsection muscles contract to provide torso stability and keep us in position as we shrug.

Holding a barbell also strengthens our forearms and develops our grip.

Tips on Form with the Barbell Shrugs

One of the essential tips to keep in mind for effective shrugs is to perform each repetition smoothly and through a good range of motion. Pick a weight you can control and squeeze your trapezius at the top of each repetition.

Another essential tip for the barbell shrug is to keep your elbows extended from start to finish. You can even flex your triceps to ensure your arms remain straight. Doing so is vital for keeping your biceps uninvolved and forcing your traps to do all the work.

Our third tip for effective shrugs is to squeeze the barbell as hard as possible during each set. As a result, you can hold onto the weight and stop it from slipping to your fingertips. Often, people struggle to do enough repetitions not because they’ve exhausted their traps but because their grip limits them. 

Variations and Modifications of Shrug with a Barbell

1. Power Shrugs

Power shrugs are a more advanced variation where you lift and lower the barbell more explosively. Doing so allows you to use more weight, recruit more fast-twitch muscle fibers, and build more strength.

2. Snatch-Grip Shrugs

Snatch-grip shrugs are a variation you perform by gripping the barbell as wide as possible. Doing so could be beneficial for feeling your trapezius better if the traditional grip doesn’t lead to good activation.

3. Dumbbell Shrugs

Instead of using a barbell, grab a pair of dumbbells and perform shrugs as you usually would.

Mistakes to Avoid

Rolling Your Shoulders

A common mistake people make with shrugs is elevating the barbell and rolling their shoulders back. Doing so doesn’t help with muscle activation and might increase the risk of shoulder issues. Avoid the error by lifting and lowering the barbell in a straight vertical line.

Performing Ego Shrugs

The second common mistake with shrugs is loading too much weight and moving the bar only an inch. Instead, you should pick a lighter weight that allows you to move through a more extended range of motion, feeling your trapezius stretch on the way down and contract as you squeeze at the top position.

Similar Exercises to the Barbell Shrug

Upright Row (Barbell)

Upright barbell rows are a fantastic exercise for overloading your trapezius, deltoids, and biceps with more weight (3). The objective is to stand tall, have the barbell in front of you, and row it from your hips to your chest.

Scapular Pull Ups

Scapular pull-ups are a movement where you repeatedly transition from a dead hang into shoulder retraction. Doing so strengthens your trapezius, lats, and other upper back muscles because they contract to produce scapular retraction.

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You’re probably aware of the clean and jerk, given that it is one of the two competitive lifts that make up weightlifting. Plus, the clean and jerk looks cool and is among the most dynamic and effective exercises you can perform.

The exercise is interesting and effective because it combines four movement patterns: a deadlift, clean, front squat, and overhead press. Because of that, learning the whole movement takes time, patience, and consistent practice.

Still, despite being challenging to master, the clean and jerk will make you stronger and more explosive. The movement also makes everyday tasks like picking things off the floor and raising objects above your head easier.

We recommend including the clean and jerk early into your workouts, given its difficulty. Doing so would allow you to practice the exercise while you’re at your strongest. 

How to do a Clean and Jerk 

1. Stand in front of a loaded barbell with your feet underneath it and shins a couple of inches away. Your feet should be hip-width apart with toes pointed slightly out.
2. Bend down and grab the barbell with an even, overhand grip. Your hands should be wider than shoulder-level apart, and your knees should be against the crease of your elbows. 
3. Bring your chest out as much as you can to put your back in a safe, neutral position. Your hips should be slightly higher than your knees in this position, lower than they would be during a traditional deadlift setup.
4. Keep your neck in a neutral position with your gaze directed a few feet in front of you.
5. Initiate the first pull by deadlifting the barbell off the floor as you press your heels into the ground. Make the initial pull powerful because you have to generate some momentum for the next part of the lift.
6. Once the barbell travels above your knees, keep driving your hips forward as you begin pulling the weight in a straight vertical line. Maintain a neutral spine and keep your body upright. The entire sequence should happen in one smooth motion.
7. As the barbell travels up, squat, catch it, and have it land over your shoulders and upper chest. Maintain a firm grip over the barbell and keep your elbows pointing forward.
8. As the barbell lands in a front rack position, dip a few extra inches until your thighs are parallel to the floor and squat up to the top, straightening your knees fully.
9. Dip slightly and jerk the bar, bringing it over your head, and extending your elbows and knees. The motion is similar to a push press, but it requires a bit of extra momentum.
10. Lower the barbell to your shoulders and bring it to the floor while keeping your back neutral.

What muscles does the clean and jerk activate?

As briefly mentioned in the introduction, the clean and jerk consists of four movements, each of which trains several major muscle groups in the body. One of the primary muscles that work during a clean and jerk is the quadriceps, which extend our knees off the bottom and create the necessary momentum (1). The quadriceps also work hard once we catch the barbell and perform a front squat (2). 

Our hamstrings and glutes also play an essential role during the initial part of the lift as both muscles produce hip extension (3, 4).

The entire back musculature (latissimus dorsi, erector spinae, rhomboids, etc.) produces force to keep us stable and perform the second pull. Similarly, our shoulders, biceps, and trapezius contribute to the pull, allowing us to raise the barbell enough for us to catch it in a front rack position.

The entire midsection (rectus abdominis, transverse abdominis, obliques, and other muscles) flexes isometrically to provide even more torso stability, allowing us to maintain our balance during the highly dynamic clean and jerk.

Tips on the Proper Form with Clean and Jerk

Keeping the barbell close to your body is essential for a good clean and jerk. The bar should travel in a mostly straight line from the floor to above your head. 

The second tip for a successful clean and jerk is to pull the barbell with as much force off the floor as you can. A clean and jerk isn’t a deadlift, and you shouldn’t treat it as such. Raw strength is necessary but creating momentum allows you to advance the barbell and achieve the required front rack position.

The third tip for a good clean and jerk is to keep your hips low (slightly above your knees). Doing so would allow you to engage your quadriceps better, allowing them to produce a lot of force off the bottom.

Variations and Modifications of the Clean and Jerk

1. Clean and Jerk With Squat

The clean and jerk with a squat is a neat variation you can perform to increase the amount of work you’re doing, practice the lift, and reinforce proper technique. Instead of doing the clean and jerk, you must include one or two front squat reps before completing the lift and setting the barbell down.

2. Block Clean and Jerk

The block clean and jerk is a variation you perform with the barbell elevated on blocks. Doing so is beneficial for improving your pulling technique and fixing issues that might be preventing you from reaching a front rack position.

Mistakes to Avoid

A common mistake with the clean and jerk is not creating enough force off the bottom. As a result, you cannot gain enough momentum, complete a successful second pull, and get into a front rack position. Fix the mistake by using a lighter load and being as explosive as possible from the start.

Another mistake with the clean and jerk is allowing the barbell to travel too far forward. Doing so makes the movement much more challenging and prevents you from achieving a solid front rack position. As with a deadlift, the barbell should travel in a mostly straight vertical line from start to finish.

The third mistake with the clean and jerk is starting with your hips too high and knees almost straight. Doing so prevents your quadriceps from producing force off the bottom position. Instead, your hamstrings and glutes must do all the work to extend your hips.

Avoid the error by setting your hips slightly higher than your knee and pressing through your heels as you initiate each repetition.

Similar Exercises to the Clean and Jerk

Push Press

The push press is a compound exercise, similar to the final part of a clean and jerk. With the barbell in your arms and at shoulder level, bend your knees slightly (dip) and press the barbell overhead as you extend your knees.

Front Squat

Front squats are a fantastic compound exercise that strengthens your quadriceps, glutes, back, and midsection (2). The movement is part of the clean and jerk, so performing it is vital for reinforcing proper technique and improving your front rack position.

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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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What’s the first exercise that comes to mind when thinking about tricep growth? The close-grip bench press? Or perhaps cable rope tricep extensions? While both of these movements work great, one exercise doesn’t receive nearly as much love as it should: the weighted triceps dip.

Weighted triceps dips are an effective compound exercise that overloads your triceps, shoulders, and chest. The movement also improves core strength, making you functional, more athletic, and better able to tackle everyday tasks. 

The great thing about weighted triceps dips is that you can adjust the difficulty based on your strength. You can begin by attaching as little as 5 lbs on yourself and gradually work up to 20, 30, even 50 lbs worth of weight plates. 

We recommend including the movement early in a push workout. You might even choose to start your training with weighted tricep dips for the best results.

How to do a Weighted Triceps Dip 

1. Attach a weight plate to yourself via a weight belt.
2. Step up and position your feet on the two platforms to your sides.
3. Grab the parallel bars firmly and have your arms to your sides with elbows extended.
4. Bring your shoulder blades back and down.
5. Engage your abs, squeeze your glutes, and take a breath.
6. With your triceps engaged, remove your feet from the platforms to hang in the air. 
7. Keep your torso upright and slowly bend your elbows to dip, taking care not to swing back and forth.
8. Go down until your elbows are at or near a 90-degree angle.
9. Press back up to the starting position, exhaling on the way up.
10. Take another breath and repeat.
11. Once finished, extend your legs to your sides and position your feet on the two platforms.

What muscles does the weighted triceps dip activate?

The primary muscles that work during weighted triceps dips are the triceps, which cover the posterior of your upper arms and produce elbow extension (1, 2). Having your torso more upright prevents the pectorals from contributing as much, and the triceps work extra hard as we dip and go back to the top.

Our deltoids are the second muscle group that works during weighted triceps dips. The muscle group’s primary function is to provide stability at the shoulder joint, but it also assists the triceps during each repetition.

The pectoralis major (chest) also works to a smaller degree during triceps dips (1). As mentioned above, the more upright torso position prevents the chest from contributing as much, though some pectoral activation is inevitable. 

Aside from the three primary muscles, a core musculature flexes isometrically to provide torso support as we move up and down. Examples include the rectus abdominis, transverse abdominis, obliques, erector spinae, and glutes.

Progression to the Weighted Triceps Dip 

Your progression to the weighted triceps dip will depend on your current strength and comfort with the exercise. In most cases, a simple progression scheme will help you work up to your first weighted dip in a matter of three to four months.

Begin with bench dips, diamond push-ups, close-grip bench press, and other tricep-focused exercises if you’re unable to do a single bodyweight dip. Do these movements regularly and focus on making minor and consistent strength improvements. 

Once you’ve built adequate strength, start doing bodyweight triceps dips, focusing on proper execution and a full range of motion. You can begin attaching a bit of weight to yourself once you can comfortably do at least 12 to 15 bodyweight repetitions. Begin with a 5 or 10-lb weight plate attached to a weight belt and do at least five to eight reps per set. 

Here is a brief look at what a progression scheme might look like:

Weeks 1-4 – bench dips, diamond push-ups, close-grip bench press, etc.

Weeks 5-10 – bodyweight triceps dips and some of the above tricep movements

Weeks 11+ – first attempts at weighted triceps dips, starting with no more than 5 to 10 lbs of weight

Variations and Modifications of the Weighted Triceps Dip

1. Bodyweight Triceps Dip

The bodyweight triceps dip is an effective and necessary exercise you should perform before attempting the weighted version. Doing so would allow you to build tricep strength, improve your core stability, and become more comfortable with the exercise.

2. Chair Triceps Dips

Chair triceps dips are a more beginner-friendly movement that emphasizes your triceps. Place a chair against a wall, turn your back to it, and put your hands on the seat’s edge. From there, extend your body to support yourself on your arms and begin lowering and raising yourself by bending and extending your elbows.

3. Chest-Focused Dips

The chest-focused dip is almost the same as triceps dips, with the only difference being body angle. You have to lean forward more to put your pectorals at a mechanical advantage and make the dip more chest-focused.

Mistakes to Avoid

A common mistake with weighted triceps dips is progressing too quickly. Many eager trainees introduce external weights too early and increase the load before they are ready. Avoid the mistake by working up to 12 bodyweight triceps dips and doing at least 5 to 8 repetitions of the weighted version. Reduce the amount of weight you’re attaching to yourself if you can’t do at least that many reps.

Another mistake with weighted dips is shortening the range of motion. The error typically comes from attaching too much weight to yourself, but there could be other reasons for it. Trainees would only lower themselves halfway before going up. Doing so isn’t dangerous, but it prevents you from activating your triceps and forcing them to grow well. Avoid the error by dipping until your elbows are at a 90-degree angle before pushing back to the top.

The third error to watch out for is performing repetitions too quickly. Aside from increasing the risk of excessive joint and connective tissue stress, excessive speed can make it challenging to maintain your balance. As a result, you’re more likely to lose your balance as you reach the top and when you drop to the bottom position. 

Similar Exercises to the Weighted Triceps Dip

Triceps Rope Pushdown

While not as challenging as the weighted triceps dip, rope pushdowns are an excellent movement for developing the back of your upper arms (3). The exercise is great because it reinforces proper technique and isolates the triceps. Plus, by spreading the rope as you extend your arms, you can better target the lateral tricep head.

Triceps Kickback

Triceps kickbacks are another effective isolation movement for the muscle group. The objective is to grab a dumbbell, bend forward, and lift your elbows to torso level. Once in position, extend your arm, hold the top position, and lower the weight. The movement is unique because you can isolate your triceps and train them well even if you don’t have access to any special equipment.

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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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