No equipment. No excuses about equipment.

Bodyweight.

Every movement here needs nothing but the floor. Each one lists what it trains, how to do it well, and the mistake people actually make. Point at a muscle to narrow it down.

2 exercises for triceps

Crab Walk
Intermediate
Triceps · Glutes also Shoulders, Core, Hamstrings
How to move
1. fingers pointing toward the feet or out to the sides
2. lift the hips clear of the floor
3. move opposite hand and foot together
4. chest open, shoulders away from the ears
What usually goes wrong
- hips dragging along the floor
- shoulders shrugging up around the ears
- head jutting forward toward the chest
Archer Push-Up
Advanced · one side at a time
Chest · Triceps also Shoulders, Core
How to move
1. take a wide hand position
2. lower toward one hand, the other arm stays straight
3. keep hips square to the floor
4. push back to center in one piece
What usually goes wrong
- twisting the hips toward the working arm
- bending the straight arm
- losing depth on the working side

These are cues from a reviewed catalogue, not personal instruction. Train within your own limits and stop anything that hurts.

Crab Walk

Archer Push-Up