Chest · Intermediate
Decline Push-Up
A bodyweight press with the feet elevated on a flat bench and the palms on the floor. The demonstrated version uses the toes and forefeet on the bench, with knees unsupported, and trains the chest, front shoulders and triceps through a feet-elevated pressing angle.
Glutes · Intermediate
Hip Thrust
A compound exercise primarily targeting the gluteus maximus, with secondary activation of the hamstrings and quadriceps. It involves extending the hips against resistance while keeping the upper back supported on a bench or platform.
Abs · Intermediate
Weighted Dead Bug
A supine core-control exercise with a separate weight plate in each hand and alternating opposite arm-and-leg movements. The abdominal muscles resist trunk extension as one loaded arm moves overhead and the opposite leg lengthens away from the body.
Abs · Intermediate
Hanging Knees to Elbows (Midpoint Pause)
A hanging core exercise that raises the knees toward the elbows in two stages. A brief pause around the midpoint distinguishes this version from the continuous variation, while the trunk rounds during the final lift.
Triceps · Beginner
One-Arm Cable Cross Body Triceps Extension
The One-Arm Cable Standing Horizontal Triceps Extension is an isolation exercise targeting the triceps brachii muscle.
Abs · Intermediate
Low Cable Horizontal Pallof Press
An anti-rotational core exercise that targets the obliques, transverse abdominis, and rectus abdominis. It involves pressing a cable horizontally from a low pulley position while resisting rotational forces, promoting core stability and strength.
Glutes · Intermediate
Barbell Rear Lunge On Step
A compound lower body exercise that targets the quadriceps, hamstrings, glutes, and calves. By incorporating a step, this variation increases the range of motion and challenges balance and coordination.
Shoulders · Intermediate
Medicine Ball Slam
The slam ball exercise is a dynamic, full-body workout that primarily targets the core, shoulders, and legs. It involves lifting a weighted ball overhead and forcefully slamming it to the ground, engaging multiple muscle groups and enhancing power, coordination, and cardiovascular endurance.
Glutes · Beginner
Band Standing Balance Glute Kickback
A lower body exercise that targets the gluteus maximus and improves balance and core stability. It involves extending one leg backward against the resistance of a band while maintaining an upright posture.
Chest · Intermediate
Floor Dumbbell Press
A strength training exercise that targets the chest, triceps, and shoulders.
Glutes · Intermediate
Weighted Back Extension
An exercise targeting the lower back, glutes, and hamstrings. It involves extending the spine against resistance, typically performed on a hyperextension bench with added weight for increased intensity.
Forearms · Beginner
Dumbbell Standing Wrist Curl
An isolation exercise for the forearm flexors performed while standing with dumbbells. It develops wrist-flexion strength and muscular endurance in the forearms.
Back · Beginner
Machine Pullover
A strength training exercise targeting the latissimus dorsi, pectoralis major, and serratus anterior muscles.
Biceps · Intermediate
Cable Squatting Curl
A cable arm exercise that combines a squat position with a biceps curl. The lower-body position adds postural demand while the cable provides resistance for elbow flexion.
Legs · Intermediate
Smith Squat
A barbell squat performed on the guided vertical path of a Smith machine. It trains the quadriceps and glutes while the machine provides a fixed bar trajectory.
Back · Intermediate
Dumbbell Bent Over Row
A compound exercise targeting the upper back, shoulders, and arms. It involves bending at the hips while keeping the back straight and pulling dumbbells towards the torso, engaging multiple muscle groups including the latissimus dorsi, rhomboids, trapezius, and biceps.
Back · Intermediate
Barbell Shrug Behind The Back
A standing shoulder-elevation exercise with a barbell held behind the thighs. It primarily trains the upper trapezius, while the hands and trunk maintain the load and standing position.
Legs · Intermediate
Front Squat
A compound lower body exercise that primarily targets the quadriceps, glutes, and core. It involves holding a barbell across the front of your shoulders while performing a squat, requiring greater core stability and mobility compared to the back squat.
Back · Intermediate
Incline Bench Dumbbell Wide Row
An upper body exercise targeting the upper back, shoulders, and biceps. It involves pulling dumbbells towards your torso while lying face down on an incline bench, emphasizing the rear deltoids, rhomboids, and trapezius muscles. This exercise helps improve posture and upper back strength.
Triceps · Advanced
Planche Push-Up
An advanced bodyweight exercise that combines the planche hold with a push-up motion. It requires significant upper body strength, balance, and core stability. This exercise primarily targets the chest, shoulders, triceps, and core muscles.
Abs · Beginner
Scissors
A core-focused movement that targets the abdominal muscles, particularly the lower abs. It involves alternating leg movements that mimic the opening and closing of scissors, providing a dynamic challenge to stability and core strength.
Back · Intermediate
T-Bar Bent Over Row
A compound exercise targeting the muscles of the back, including the latissimus dorsi, rhomboids, and trapezius. It also engages the biceps and core for stabilization. This exercise is performed using a T-bar row machine or a barbell with a landmine attachment.
Chest · Intermediate
Svend Press
The Standing Svend Press is an isolation exercise targeting the chest muscles, particularly the pectoralis major.
