Legs · Beginner
Single-Leg Calf Raise with Dumbbell
Single-Leg Raises with Dumbbell is an exercise targeting the lower abdominal muscles and hip flexors. It involves raising one leg at a time while holding a dumbbell between the feet, providing resistance to enhance muscle engagement and strength.
Chest · Intermediate
Knuckle Push-Up
A bodyweight push-up performed with support on the knuckles rather than open palms. It trains the chest, shoulders, and triceps while keeping the wrists in a more neutral alignment.
Shoulders · Intermediate
One-Arm Shoulder Press Dumbbell
The standing one-arm dumbbell press is a compound exercise targeting the shoulders, specifically the deltoid muscles. It also engages the core for stabilization. This exercise helps in developing unilateral strength and improving balance.
Shoulders · Intermediate
Seated Cuban Press
A compound exercise that targets the shoulders, particularly the deltoids, while also engaging the rotator cuff muscles. It combines elements of both an external shoulder rotation and an overhead press, promoting shoulder stability and strength.
Shoulders · Advanced
Straddle Planche
An advanced palm-supported horizontal hold with straight arms and straight legs spread apart. The straddle changes the body's leverage compared with the legs-together planche while retaining unsupported shoulder and trunk control.
Chest · Intermediate
Standing Cable Chest Press
A bilateral horizontal press performed with two cable handles in a staggered stance. It trains the chest with assistance from the front shoulders and triceps while the unsupported trunk controls the cable pull.
Shoulders · Intermediate
Barbell Push Press
A compound exercise that primarily targets the shoulders, triceps, and upper chest. It involves using the legs to help drive the barbell overhead, allowing for heavier loads compared to a strict press. This exercise enhances power, strength, and coordination.
Triceps · Intermediate
Cross Arms Push-Up
A bodyweight push-up variation with crossed hand placement. The altered arm position creates a distinct pressing challenge for the chest, triceps, shoulders, and trunk stability.
Chest · Intermediate
Low Cable Incline Bench Press
A bilateral chest press on an inclined bench using separate handles from low pulleys. It combines shoulder pressing and elbow extension, with the bench supporting the trunk and the cables resisting the upward, inward hand path.
Legs · Beginner
Calf Leg Press
Calf Raises On Sled is an isolation exercise targeting the calf muscles, primarily the gastrocnemius and soleus. This exercise is performed using a leg press machine or sled, allowing for controlled movement and resistance to effectively engage and strengthen the calves.
Triceps · Intermediate
JM Press
A hybrid exercise combining elements of the bench press and the tricep extension, specifically targeting the triceps.
Triceps · Advanced
Korean Dip
A bodyweight dip with both hands supporting the body on a single straight bar behind the hips. The suspended-body movement combines elbow extension with shoulder control in a behind-body support position, loading the triceps, front shoulders and chest.
Legs · Beginner
Weighted Seated Calf Raise
An isolation exercise targeting the calf muscles, specifically the soleus and gastrocnemius. It involves sitting on a machine with a padded lever over the knees and raising the heels by extending the ankles against resistance.
Chest · Intermediate
Superman Push-Up
A long-lever bodyweight push-up with the hands extended well in front of the shoulders. This arm position increases the demand on the trunk and shoulder muscles while the chest and upper body lift the torso from the floor.
Chest · Intermediate
Incline Barbell Bench Press (Bottom Pause)
A bilateral barbell press on an inclined bench with a deliberate pause at the lower endpoint near the upper chest. The movement emphasizes the upper chest, assisted by the anterior deltoids and triceps.
Chest · Intermediate
Standing Cable Low Chest Press
Targets the lower portion of the pectoral muscles. This exercise is performed using a cable machine with the pulleys set at a low position. It engages the chest, shoulders, and triceps, promoting muscle growth and strength in the upper body.
Triceps · Intermediate
Weighted Dips
A compound exercise targeting the chest, triceps, and shoulders. By adding weight, you increase resistance, enhancing muscle strength and hypertrophy. This exercise is performed using parallel bars and additional weight, typically attached to a dip belt.
Legs · Beginner
Barbell Calf Raise
A strength exercise targeting the calf muscles, primarily the gastrocnemius and soleus. It involves lifting a barbell while standing on the balls of your feet, focusing on ankle plantar flexion to engage and build the calf muscles.
Legs · Beginner
Narrow Stance 45 Degree Leg Press
A compound lower body exercise targeting the quadriceps, glutes, and hamstrings.
Chest · Intermediate
Barbell Floor Press
A compound upper body exercise that targets the chest, triceps, and shoulders. It is performed by lying on the floor and pressing a barbell from chest level to arm's length above the torso. This exercise minimizes shoulder strain and emphasizes tricep engagement due to the limited range of motion.
Triceps · Intermediate
Diamond Push-Up
A close-hand bodyweight push-up variation with the hands positioned in a diamond shape. It emphasizes the triceps while also training the chest, shoulders, and core.
Chest · Intermediate
Reverse Wrist Push-Up
An advanced bodyweight exercise targeting the forearms, wrists, and finger flexors.
Shoulders · Intermediate
Band Shoulder Press
An upper body exercise that targets the deltoid muscles, particularly the anterior and lateral heads, as well as the triceps. It involves pressing resistance bands overhead, providing a dynamic and variable resistance that enhances shoulder stability and strength.
Shoulders · Intermediate
Dumbbell Push Press
A compound overhead-press variation that uses leg drive to assist two dumbbells overhead. It develops shoulders, triceps, upper chest, power, and whole-body coordination.
