Every movement, mapped.

The gateway push. Raise the surface to make it easier.

The foundation of all pressing.

Triceps-dominant pressing strength.

Builds the straight-arm strength for the planche.

Straight-arm isometric — the doorway to the planche.

The holy grail of pushing. A full-body straight-arm hold.

The horizontal pull that builds row strength.

The king of pulling exercises.

Higher pull strength — a stepping stone to the muscle-up.

Develops the explosive power needed to transition over the bar.

Pull over the bar and press out. The iconic calisthenics feat.

Build the endurance and alignment for a free handstand.

The free balance. Patience and daily practice win here.

Vertical pressing power inverted.

The pinnacle of balance. Years in the making.