Chest · Beginner
Pec Deck Chest Fly
An isolation exercise targeting the pectoral muscles, primarily the pectoralis major.
Legs · Advanced
Hang Power Clean
A dynamic weightlifting exercise that primarily targets the muscles of the posterior chain, including the hamstrings, glutes, and lower back, as well as the shoulders and arms. It involves lifting a barbell from a hanging position to the shoulders in one explosive movement.
Chest · Intermediate
Barbell Pullover
A shoulder-extension exercise performed with a barbell while lying lengthwise on a flat bench. Its overhead arc loads the chest and latissimus dorsi while the elbows maintain a small bend.
Shoulders · Intermediate
Dumbbell Half Kneeling Shoulder Press
An exercise that targets the deltoids, triceps, and core. It involves pressing a dumbbell overhead while in a half-kneeling position, which helps improve shoulder stability and core engagement.
Legs · Beginner
Single Leg Seated Calf Machine Raise
Targets the calf muscles, specifically the gastrocnemius and soleus. This exercise is performed using a seated calf raise machine, allowing for isolated contraction of each calf muscle individually, enhancing muscle symmetry and balance.
Back · Intermediate
Dumbbell Shoulder Shrugs
Dumbbell Shoulder Shrugs target the trapezius muscles, which are located at the upper back and neck. This exercise helps in building strength and mass in the upper trapezius, improving posture and shoulder stability.
Chest · Intermediate
Dumbbell Floor Chest Fly
An isolation exercise targeting the pectoral muscles. It is performed lying on the floor, which limits the range of motion and provides support, making it a safer alternative to the bench fly for those with shoulder concerns.
Abs · Beginner
Seated Reverse Circle Crunches
An abdominal exercise that targets the lower and upper abs, as well as the obliques. This exercise involves performing circular motions with your legs while maintaining a seated position, engaging your core muscles to stabilize your body.
Glutes · Beginner
Glute Bridge
A strength exercise that primarily targets the gluteal muscles, while also engaging the hamstrings and core. It is performed by lying on your back and lifting your hips towards the ceiling, creating a bridge-like position with your body.
Chest · Intermediate
Incline Dumbbell Bench Press
A bilateral chest press on an inclined bench using two independent dumbbells. It emphasizes the upper chest while the anterior deltoids and triceps assist and the shoulders control each dumbbell separately.
Legs · Intermediate
Smith Hack Squat
A Smith-machine squat variation that changes body position relative to the fixed bar. It emphasizes the quadriceps and glutes through a guided lower-body squat pattern.
Shoulders · Intermediate
One-Arm Landmine Standing Shoulder Press
An effective exercise targeting the deltoids, triceps, and upper chest. It utilizes a landmine setup to provide a unique angle of resistance, enhancing shoulder stability and unilateral strength. This exercise is beneficial for improving shoulder mobility and core engagement.
Chest · Intermediate
Negative Push-Up
An eccentric-focused push-up variation that emphasizes the lowering phase of the movement. It develops chest, shoulder, and triceps strength while allowing focused practice of controlled pushing mechanics.
Biceps · Intermediate
Barbell Prone Incline Curl
A biceps isolation exercise performed chest-down on an incline bench. Bench support minimizes body swing and keeps the focus on the biceps.
Forearms · Beginner
Barbell Standing Back Wrist Curl
A standing isolation exercise for the forearm flexors, with the barbell held behind the body. The behind-the-back setup creates a distinct wrist-flexion variation.
Shoulders · Beginner
Machine Reverse Flyes
Machine Reverse Flyes target the posterior deltoids, upper back, and trapezius muscles. This exercise is performed using a reverse fly machine, which provides stability and isolates the rear shoulder muscles effectively. It's ideal for improving shoulder strength and posture.
Shoulders · Intermediate
Frog Planche
A compact hand balance with bent elbows, the knees supported against the upper arms and both feet off the floor. It develops control of a supported arm balance rather than the unsupported straight-body position of a full planche.
Abs · Beginner
Hanging Knees to Elbows Waist
The continuous version of the hanging knee raise: from a dead hang on a pull-up bar, the knees travel to the elbows in one smooth lift and lower under control, with no pause on the way.
Chest · Intermediate
Dumbbell Larsen Press
A dumbbell bench-press variation performed without foot support on the floor. Removing leg drive increases the emphasis on upper-body pressing strength and torso stability.
Legs · Beginner
Barbell Walking Lunges
The Barbell Lunge is a compound lower body exercise that targets the quadriceps, hamstrings, glutes, and calves.
Legs · Beginner
Rotary Calf Raise
An exercise targeting the calf muscles, specifically the gastrocnemius and soleus.
Chest · Beginner
Smith Bench Press
A bilateral chest press on a flat bench beneath the guided bar of a Smith machine. The pectoral muscles, triceps and anterior deltoids move the load along the machine's fixed path, while the bench supports the head, back and pelvis.
Biceps · Intermediate
Band Hammer Curl
An isolation exercise targeting the brachialis and brachioradialis muscles of the upper arm. It involves using a resistance band to perform a curling motion with a neutral grip, which emphasizes the forearms and provides constant tension throughout the movement.
Triceps · Intermediate
Close Grip Push-Up
A floor-based bodyweight press with narrow, separated palms and elbows traveling close to the torso. Both hands and toes support a straight body while elbow extension and shoulder movement train the triceps and chest; the palms do not form a diamond.
