Triceps · Intermediate
Dips
A compound upper body exercise that primarily targets the triceps, chest, and shoulders. They are performed using parallel bars or a dip station, where the body is lowered and raised using the arms.
Shoulders · Intermediate
Half Kneeling Shoulder Dumbbell Press
An exercise that targets the shoulder muscles, particularly the deltoids, while also engaging the core for stability. This movement is performed in a half-kneeling position, which helps to improve balance and unilateral strength.
Chest · Intermediate
Hammer Grip Dumbbell Bench Press
A chest exercise that targets the pectoral muscles, triceps, and anterior deltoids. It involves pressing dumbbells upward while maintaining a neutral grip, which can reduce strain on the shoulders and wrists compared to traditional bench press variations.
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.
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.
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.
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.
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
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.
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.
Legs · Beginner
Single-Leg Calf Raise
The Standing Single Leg Calf Raise is an isolation exercise targeting the calf muscles, specifically the gastrocnemius and soleus. This exercise is performed by standing on one leg and raising the heel to engage the calf muscles, enhancing balance and muscular endurance.
Shoulders · Intermediate
Seated Dumbbell Shoulder Press
A bilateral overhead press with two dumbbells performed on a bench with a backrest. It trains the anterior and side deltoids together with the triceps and the muscles that rotate the shoulder blades upward.
Triceps · Beginner
Bird Dog Push-Up
An advanced bodyweight pressing variation that combines a push-up with bird-dog-style limb control. It trains the chest, shoulders, triceps, core, balance, and coordination.
Shoulders · Intermediate
Pike Push-Up Between Chairs
A pike push-up variation using chairs as elevated supports. It retains the shoulder-dominant pressing angle while the support setup changes the available range and stability demand.
Forearms · Intermediate
Wrist Push-Up
A bodyweight forearm exercise involving movement at the wrists while the hands support part of the body. The wrist action, rather than a full elbow bend, distinguishes this variation from a conventional push-up.
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.
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.
Chest · Intermediate
Floor Dumbbell Press
A strength training exercise that targets the chest, triceps, and shoulders.
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.
Chest · Intermediate
Svend Press
The Standing Svend Press is an isolation exercise targeting the chest muscles, particularly the pectoralis major.
Shoulders · Advanced
Full Planche
An advanced bodyweight hold with the body horizontal, the legs straight and together, and support only through the palms. Straight-arm shoulder strength and whole-body tension maintain the unsupported horizontal position.
