Doing push ups on a sliding surface is a great way to make push ups more difficult and less boring. Put one hand on a slider (or use a towel on a slick surface) and keep the other hand in direct contact with the ground.

Don't let the wimpy name deter you from trying this exercise! Snow angels are great for maintaining shoulder health and mobility, and will build the upper back and delts (mostly posterior). Attach a set of light bands to a stable apparatus at mid chest height.

Isolate the pecs with ring flyes.

Build your chest with ring push ups.

An empty barbell allows you to fall slightly closer to the ground (when compared to using a regular ab roller,) which makes you work through more range of motion.

Test your planking ability with single arm plank pulls. This is a great exercise to test and build both anti-rotation and anti-extension strength and stability. It is essentially a single arm lat pulldown done from plank position, and can be done with bands or on an adjustable cable column with the pulley set to a low height.

The unevenly distributed load of the Single Arm Dumbbell Overhead Press introduces a tremendous challenge in stabilizing the spine and midsection in the frontal plane. The objective in performing this exercise is to resist lateral flexion of the spine (side bending), and instead remain perfectly neutral while pressing a dumbbell overhead.

If you have mastered the rollout and are looking for a way to progress, give rollout press outs a shot. This variation is challenging because it forces you to remain in the most intense position throughout the duration of the set, and is also a great test of shoulder mobility and stability.

With load to only one side of your body, a suitcase lunge makes the structures of the knees, hips and trunk work hard to remain neutral throughout the set. Your initial tendency will be to twist and lean at the waist and torso to counter the load and fight for a position of better leverage - don't do this!

Perform this just as you would a conventional reverse lunge, but instead of starting on the ground, begin by standing on a short box or other elevated surface. This requires your hind leg to step to a lower plane of height as you lunge, and allows for extra range of motion to be completed.

Pull ups done on gymnastic rings allow you to train the exercise comfortably. The rings also test your ability to keep your pull ups strict. Using rings in place of a bar (for pull ups) is much like using dumbbells in place of a barbell (for pressing and rowing exercises).

Having a strong false grip is crucial in being able to do a muscle up. Holding onto tennis balls forces you into a false grip.

Uploaded by Drew Murphy Strength on 2017-10-08.

Uploaded by Drew Murphy Strength on 2017-10-08.

Uploaded by Drew Murphy Strength on 2017-10-08.

Uploaded by Drew Murphy Strength on 2017-10-08.

Execution: Position the dumbbells to press, then press them up. From there, lower one dumbbell and press it back up as your opposite arm keeps the other dumbbell locked out at end range. Alternate (from the top) back and forth between arms until all reps are completed.

Execution: Position the dumbbells to press. From there, press one dumbbell up as the opposite arm supports the other dumbbell in the bottom position. To maintain muscular tension, be sure the dumbbell held by the bottom arm does not rest against the body. Alternate (from the bottom) back and forth between arms until all reps are completed.

Once you have mastered pull ups, try doing them in "SloMo". These require precise body and muscular control, and offer a way to progress without doing more repetitions or strapping on extra load (which becomes more and more awkward the stronger you get).

Sandwich two plates together and bring them out in front of your body as if you were completing a chest flye. The pecs and front delts must work hard to keep the plates together and to keep the arms from dropping down. To ramp up the intensity, squeeze a third plate between the two.