Chest · Intermediate
Resistance Band Push-Up
A push-up variation with elastic resistance added across the upper body. The band increases pressing demand for the chest, shoulders, and triceps compared with bodyweight alone.
Shoulders · Intermediate
Standing Cuban Press
A shoulder exercise that targets the rotator cuff and deltoid muscles. It combines an external rotation with an overhead press, promoting shoulder stability and strength.
Shoulders · Intermediate
Smith Seated Behind Neck Press
A shoulder exercise performed using a Smith machine.
Chest · Intermediate
Decline Chest Press
A compound exercise targeting the lower portion of the pectoral muscles. It involves pressing a weight away from the body while lying on a decline bench, engaging the chest, triceps, and shoulders.
Triceps · Intermediate
Ring Dips
A compound upper body exercise performed using gymnastic rings. This exercise primarily targets the triceps, chest, and shoulders, while also engaging the core for stabilization. The instability of the rings increases the difficulty, requiring greater muscle activation and control.
Chest · Intermediate
Barbell Larsen Press (Tucked Elbows)
A bench-press variation performed without pushing through the feet. In this demonstration the bar travels toward the lower chest while the elbows stay closer to the torso. The upper body presses the bar as the trunk remains stable on the bench.
Triceps · Beginner
Seated Triceps Bench Dip
An effective bodyweight exercise targeting the triceps brachii. It involves lowering and raising your body using your arms while seated on a bench or chair, focusing on the extension of the elbow joint. This exercise also engages the shoulders and chest to a lesser extent.
Chest · Intermediate
One-Arm Dumbbell Incline Bench Press
A unilateral exercise that targets primarily the pectoral muscles, specifically the upper chest, while also engaging the triceps and shoulders. Performing this exercise on an incline bench helps emphasize the upper part of the chest, providing a balanced development of the pectoral muscles.
Shoulders · Intermediate
Pike Push-Up (Elbows Out)
A bodyweight pressing variation performed with the hips raised in an inverted-V position. The elbows travel farther to the sides as the upper body lowers, distinguishing it from the related tucked-elbow variation.
Legs · Beginner
Smith Calf Raises
A strength training exercise targeting the calf muscles, primarily the gastrocnemius and soleus. Utilizing the Smith machine provides stability, allowing for controlled movement and focus on muscle contraction. This exercise is effective for building calf strength and size.
Chest · Intermediate
Barbell Bench Press with Chains
A variation of the traditional bench press that incorporates chains to add variable resistance.
Back · Intermediate
Dip Shrugs
An upper body exercise targeting the trapezius muscles and shoulders. This movement involves a shrugging motion while supporting your body weight on parallel bars, enhancing shoulder stability and strength.
Shoulders · Advanced
Kettlebell Clean and Jerk
A dynamic, full-body exercise that combines strength, power, and endurance.
Chest · Intermediate
Decline Cable Chest Press
An isolation exercise targeting the lower portion of the pectoral muscles. It involves using a cable machine with a decline bench to press the handles forward, simulating a decline bench press movement. This exercise helps in developing the lower chest and improving overall chest definition.
Legs · Beginner
Standing Calf Raise
An isolation exercise targeting the calf muscles, primarily the gastrocnemius and soleus.
Back · Advanced
Prone Swimmer
A bodyweight exercise that targets the muscles of the upper back, shoulders, and core. It mimics the swimming motion while lying face down, enhancing shoulder mobility and stability. This exercise is beneficial for improving posture and strengthening the posterior chain.
Legs · Advanced
Barbell Thruster
A full-body barbell exercise that combines a front squat with an overhead press. It develops the legs, glutes, shoulders, triceps, power, and whole-body coordination.
Chest · Intermediate
Incline Neutral Grip Dumbbell Press
Targets the upper portion of the pectoral muscles, anterior deltoids, and triceps.
Chest · Intermediate
Band Bench Chest Press
A resistance exercise targeting the pectoral muscles, utilizing resistance bands to provide variable tension throughout the movement. It primarily engages the chest, triceps, and shoulders, offering a versatile alternative to traditional bench pressing.
Shoulders · Beginner
Machine Shoulder Press
A compound exercise that targets the deltoid muscles, particularly the anterior and medial heads, as well as the triceps and upper pectoral muscles.
Chest · Intermediate
Push-Up
A bodyweight exercise that primarily targets the chest, triceps, and shoulders. It also engages the core and stabilizing muscles, making it a comprehensive upper body workout. Push-ups can be performed anywhere and are fundamental for building strength and endurance.
Chest · Intermediate
Decline Barbell Bench Press
A compound exercise targeting the lower portion of the pectoral muscles, triceps, and anterior deltoids. It is performed on a decline bench, which positions the body at a downward angle, emphasizing the lower chest.
Chest · Intermediate
Dumbbell Poliquin Press
A shoulder exercise that targets the deltoid muscles, particularly the anterior and lateral heads. It combines elements of a traditional shoulder press with a unique rotational movement to enhance shoulder stability and strength.
Triceps · Beginner
Triceps Push-Up
The Triceps Push Up is a bodyweight exercise that targets the triceps brachii muscles, along with engaging the chest, shoulders, and core. It is performed in a plank position, requiring stability and strength to effectively isolate and work the triceps.
