Pull-ups

Muscles exercised:
Lats, rhomboids, forearms.

Execution

1. Hang from the bar with your arms fully extended, palms facing forward (pronation) or towards you (supination).
   
2. Engage your shoulder blades before initiating the pull.
   
3. Pull until your chin is above the bar, keeping your body stable.
   
4. Slowly descend until your elbows are fully extended.
   
5. Keep your core engaged throughout the movement.
   

Tips:
Concentrate on pulling the elbows down rather than just pulling the arms.

Controlled descent maximizes strength and muscle development.

Australian pull-ups

Muscles exercised:
Latissimus dorsi, trapezius, rhomboids.

Execution

1. Set the bar at waist height and suspend yourself with arms outstretched and heels on the ground.
   
2. Keep your body in a straight line from head to heels, with your core engaged.
   
3. Pull your chest towards the bar, squeezing your shoulder blades together.
   
4. Lower yourself slowly and under control.
   
5. Inhale on descent, exhale on ascent.
   

Tips:
The more horizontal your body is, the harder the exercise becomes.

Keep your elbows close to your chest for better back activation.

Dips

Muscles exercised:
Lower pectorals, triceps, anterior deltoids.

Execution

1. Place your hands on the handles or on the parallel part of the bar, arms straight.
   
2. Slowly descend until your elbows form a 90° angle.
   
3. Push hard until your arms are fully extended.
   
4. Keep your torso slightly bent forward to target the pectoral muscles.
   
5. Control the movement smoothly.
   

Tips:
To isolate the triceps, keep the torso straight and elbows tight.

Lean forward slightly and let your elbows flare out to emphasise the chest.

Suspended leg raises

Muscles exercised:
Abs, hip flexors, forearms.

Execution

1. Hang with your arms extended and your core engaged.
   
2. Slowly raise your outstretched legs to a horizontal position.
   
3. Contract the abdominals at the top of the movement.
   
4. Descend, controlling your speed.
   
5. Avoid swinging to maintain maximum tension.
   

Tips:
Start with knee lifts before moving on to straight legs.

Keep your shoulders active and a slight posterior pelvic tilt to better target your abs.

You can perform this exercise with gym rings to increase the difficulty.

L-sit

Muscles exercised:
Abdominals, hip flexors, quadriceps.

Execution

1. Suspend yourself on the bar, arms straight, shoulders engaged.
   
2. Raise your outstretched legs until they form a right angle with your trunk.
   
3. Maintain the position by strongly contracting the abdominal muscles.
   
4. Keep your body still and your legs together.
   
5. Lower slowly at the end of the set.
   

Tips:
Concentrate on continuous core tension.

If the full position is difficult, start with knees bent (Tuck L-sit).

Front Lever

Muscles exercised:
Lats, abdominals, glutes, lumbar, posterior deltoids.

Execution

1. Suspend yourself on the bar, arms outstretched, palms facing the floor.
   
2. Engage your lats and core to lift your body into a horizontal position.
   
3. Hold the position for a few seconds, without bending your arms.
   
4. Lower back to the starting position with control.
   
5. Keep your legs straight and your gaze forward.
   

Tips:
Work on the tuck front lever first, then the straddle before the full version.

Constant core tension is the key to stability.

Back Lever

Muscles exercised:
Shoulders, abdominals, glutes, lumbar.

Execution

1. Suspend yourself and slowly move into an inverted, head-down position.
   
2. Rotate your body until you are parallel to the floor, with your back facing the ground.
   
3. Engage your core and glutes to stay stable.
   
4. Hold the position for a few seconds, then return to control.
   
5. Keep your arms tight at all times.
   

Tips:
Start with skin the cat to prepare your shoulders.

Keep your arms straight and your chest open throughout the movement.

Muscle-up

Muscles exercised:
Lats, triceps, pectorals, shoulders.

Execution

1. Suspend yourself with arms outstretched and body sheathed.
   
2. Perform an explosive pull to bring the chest above the bar.
   
3. Transition smoothly by rotating your wrists over the bar.
4. Push until your arms are fully extended.
   
5. Slowly descend, controlling the descent.
   

Tips:
Work on explosive pull-ups and deep dips before adding speed.

Keep the bar close to the body for an effective transition.

Bench press

Muscles exercised:
Pectorals, triceps.

Execution

1. Lie on a bench under the bar, feet on the floor.
   
2. Grip the bar slightly wider than your shoulders.
   
3. Lower the bar slowly to your chest.
   
4. Push as you exhale until your arms are straight.
   
5. Control the descent before starting the next rep.
   

Tips:
Don't arch your lower back too much.

Keep your shoulder blades tight and your feet anchored for optimum stability.

Inclined bench press

Muscles exercised:
Upper pectorals, anterior deltoids, triceps.

Execution

1. Set the bench at an angle of 30-45°.
   
2. Lie down and grasp the bar at shoulder width.
   
3. Slowly lower the bar towards the top of the chest.
   
4. Push to return to the initial position, arms outstretched.
   
5. Control every phase of the movement.
   

Tips:
This exercise targets the upper pectoral muscles.

Do not fully lock the elbows at the top to maintain tension.

Push-ups on the bar

Muscles exercised:
Chest, triceps, shoulders.

Execution

1. Place your hands on the bar, slightly wider than your shoulders.
   
2. Lower slowly until your chest almost touches the bar.
   
3. Push to return with arms outstretched.
   
4. Keep the body aligned and the abdominals contracted.
   
5. Repeat with a fluid, controlled movement.
   

Tips:
To target the upper pectoral muscles, place your feet on an elevated support.

Barbell squat

Muscles exercised:
Quadriceps, glutes, hamstrings, lumbar.

Execution

1. Place the bar on your trapezius.
   
2. Stand with feet shoulder-width apart.
   
3. Lower by bending your knees and pushing your hips backwards.
   
4. Push your heels into the floor.
   
5. Keep your chest open and your back straight.
   

Tips:
Don't try to go fast: control the descent and thrust.

Handstand + variations

Muscles exercised:
Shoulders, triceps, trapezius, abdominals, lumbar, glutes.

Execution

1. Place your hands shoulder-width apart on the floor.
   
2. Push your shoulders forward and lock your elbows.
   
3. Use a small kick or walk your feet up the wall to get into the inverted position.
   
4. Align your head, torso and legs, keeping your core tight.
   
5. Hold the position while breathing calmly, then descend with control, bringing one foot to the ground.
   

Tips:
Keep your gaze between your hands to maintain balance.

Contract your abdominals and glutes to avoid arching.