Working out at home can be an effective tool for improving strength and building muscle with just your body weight.
The horizontal push involves extending your arms away from your body in a horizontal plane. This movement pattern trains the chest, anterior shoulders, and triceps.
The horizontal pull involves bringing your arm towards you in a horizontal plane. This movement pattern trains the upper back, biceps, and posterior shoulders.
The vertical push involves extending your arms above your head in a vertical plane. This movement pattern trains the medial shoulders and triceps.
The vertical pull involves pulling your body up towards an object in a vertical plane. This movement pattern will train lat muscles, biceps, and posterior shoulders.
The knee flexion involves bending your hips and knees while keeping your torso upright. This movement pattern trains the quadriceps, adductors (inner thighs), and glutes.