Shoulders · Intermediate
Standing Dumbbell Shoulder Press
A compound exercise targeting the deltoid muscles, particularly the anterior and medial heads, while also engaging the triceps and upper chest. This exercise enhances shoulder strength, stability, and overall upper body muscle coordination.
Chest · Intermediate
Close Grip Dumbbell Press
The Close Grip Dumbbell Bench Press is a compound exercise targeting the triceps, chest, and shoulders.
Legs · Beginner
Single Leg Press
A lower body exercise that targets the quadriceps, hamstrings, and glutes. It is performed using a leg press machine and focuses on one leg at a time, allowing for improved muscle balance and unilateral strength development.
Triceps · Intermediate
Close Grip Incline Dumbbell Bench Press
The close grip incline dumbbell chest press is a compound exercise targeting the upper portion of the pectoral muscles, triceps, and anterior deltoids.
Triceps · Intermediate
Weighted Bench Dips
A compound exercise targeting the triceps, shoulders, and chest. By adding weight, this exercise increases resistance, promoting muscle growth and strength. It is performed using a bench and additional weight, such as a plate or dumbbell, placed on the lap.
Chest · Intermediate
Scapula Push-Up
A plank-based shoulder-blade control exercise with the elbows kept straight. It trains scapular protraction and retraction, emphasizing the serratus anterior and shoulder-girdle stability.
Chest · Intermediate
Straight Bar Dips
A compound upper body exercise primarily targeting the triceps, chest, and shoulders. This exercise involves lowering and raising your body using a straight bar, engaging multiple muscle groups for strength and stability.
Chest · Intermediate
Cobra Push-Up (Plank to Cobra)
Combines a push-up support with a transition into a chest-raised, trunk-extended position. The body lowers through elbow flexion, changes position through the torso and pelvis, and returns to the raised support position.
Legs · Beginner
Leg Press Wide Stance
A compound lower body exercise targeting the quadriceps, hamstrings, glutes, and adductors. By positioning the feet wider than shoulder-width apart on the platform, this variation emphasizes the inner thighs and glutes more than a standard leg press.
Abs · Intermediate
Band Pallof Press
An anti-rotation core exercise that targets the obliques, transverse abdominis, and rectus abdominis. It also engages the shoulders, chest, and glutes to maintain stability. This exercise is performed using a resistance band and is excellent for improving core strength and stability.
Chest · Intermediate
One-Arm Push-Up
The Single Arm Push Up is an advanced bodyweight exercise that targets the chest, shoulders, triceps, and core muscles. It requires significant strength, balance, and stability, making it a challenging progression from the standard push-up.
Chest · Intermediate
Deep Push Up On Parallel Bars
A bodyweight pressing variation performed on parallel bars with an extended range of motion. The bar support allows a deeper chest and triceps loading than a floor push-up.
Triceps · Intermediate
Incline Close Grip Push-Up
An elevated bodyweight push-up with a narrow hand position. The incline reduces relative load compared with the floor version, while the close grip increases the emphasis on the triceps and central chest.
Chest · Advanced
Planche Dips
An advanced bodyweight exercise that combines elements of the planche hold and dip movement. This exercise primarily targets the chest, shoulders, triceps, and core muscles. It requires significant upper body strength, balance, and coordination.
Shoulders · Intermediate
Pike Push-Up Between Benches
An elevated pike push-up variation using two benches as supports. The setup changes the range and loading of the shoulder-focused pressing pattern.
Shoulders · Intermediate
Lever Seated Hammer Grip Shoulder Press
A seated machine overhead press with a neutral grip. It emphasizes the deltoids and triceps while the machine provides a guided pressing path and torso support.
Triceps · Intermediate
Close Grip Smith Bench Press
A flat-bench press using a narrow overhand grip on a guided Smith-machine bar. The triceps extend the elbows while the chest and front shoulders assist the press along the fixed bar path.
Triceps · Intermediate
Knee Close Grip Push-Up
The Close Grip Push Up On Knees is a bodyweight exercise targeting the triceps, chest, and shoulders. By performing this variation on your knees, you reduce the load, making it suitable for beginners or as a warm-up for more advanced athletes.
Triceps · Intermediate
Standing One Dumbbell French Press
An isolation exercise targeting the triceps. It involves holding a single dumbbell with both hands and extending the arms overhead, focusing on the contraction of the triceps muscles. This exercise helps in building strength and definition in the upper arm.
Shoulders · Intermediate
Barbell Overhead Press
The Barbell Shoulder Press is a compound exercise that targets the deltoid muscles of the shoulders, as well as the triceps and upper chest. It involves pressing a barbell overhead while standing or seated, engaging multiple muscle groups for strength and stability.
Biceps · Advanced
Ring Muscle Up
An advanced gymnastic movement that combines a pull-up with a dip, performed on gymnastic rings. It requires significant upper body strength, coordination, and technique. The exercise targets the shoulders, chest, triceps, and core muscles, making it a comprehensive upper body workout.
Chest · Intermediate
Jack Push-Up
The Push Up Jack is a dynamic exercise that combines the traditional push-up with a jumping jack motion. It targets the chest, shoulders, triceps, and core muscles while also providing cardiovascular benefits. This exercise enhances upper body strength, endurance, and coordination.
