Hypertrophy exercises
524 exercises, 22 pages
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Chest · Intermediate
Medium-Grip Barbell Bench Press
A horizontal barbell press performed with the hands around shoulder width. It provides a balanced chest-and-triceps pressing variation between close- and wide-grip bench press setups.
Back · Intermediate
Smith Machine Bent-Over Row (Underhand Grip)
A horizontal pulling exercise performed with a supinated grip. The underhand grip changes the arm path and increases biceps involvement while the torso remains hinged and stable.
Back · Intermediate
Smith Machine Bent-Over Row (Overhand Grip)
A bent-over pulling exercise on a fixed bar path using an overhand grip. It emphasizes the upper back, lats, rear deltoids, and scapular control in a guided row variation.
Chest · Beginner
Incline Push-Up (Centered Hand Placement)
An elevated bodyweight push-up with both hands positioned toward the centre of the support. This technical variation changes the pressing setup while retaining the reduced load of an incline push-up.
Chest · Beginner
Incline Push-Up (Wide Hand Placement)
An elevated bodyweight push-up with the hands set wide on the support. The wider setup changes the pressing position while the incline keeps the movement less demanding than a floor push-up.
Abs · Beginner
Alternating Dumbbell Side Bend
A standing dumbbell exercise that moves continuously between lateral bends on both sides. It emphasizes the obliques through lateral trunk flexion.
Abs · Beginner
Cable Side Bend (Near Pulley)
A standing cable lateral-flexion exercise performed close to the pulley. This shorter setup is a lower-demand variation for the obliques compared with the farther cable side bend.
Abs · Intermediate
Cable Side Bend
A standing cable exercise for the obliques that uses lateral trunk flexion. Performed farther from the pulley, this variation creates a greater resistance demand than the near-pulley version.
Legs · Intermediate
Barbell Bulgarian Squat
A unilateral lower-body exercise with the rear foot elevated on a bench and a barbell across the upper back, building single-leg strength, balance, and quad and glute development.
Back · Intermediate
Double Dumbbell Bent Over Row
A compound exercise targeting the upper back, shoulders, and arms. It involves bending at the hips while maintaining a neutral spine to lift two dumbbells towards the torso. This exercise enhances muscle strength and endurance in the back and improves posture.
Chest · Intermediate
Incline Bench Cable Fly
The Incline Cable Fly is an isolation exercise targeting the upper portion of the pectoral muscles. It involves using a cable machine with an adjustable bench set to an incline position. This exercise helps in developing chest definition and strength, emphasizing the upper chest fibers.
Triceps · Beginner
Rope Triceps Pushdown
An isolation exercise targeting the triceps brachii muscles. It is performed using a cable machine with a rope attachment, emphasizing the lateral and long heads of the triceps. This exercise helps in building strength and muscle definition in the upper arms.
Legs · Advanced
Barbell Overhead Squat
An advanced full-body squat variation with the barbell held overhead. It combines lower-body strength with shoulder mobility, trunk stability, balance, and coordination.
Back · Intermediate
Smith Bent Over Row
A compound exercise targeting the muscles of the back, including the latissimus dorsi, rhomboids, and trapezius. This exercise is performed using a Smith machine, which provides stability and control, allowing for focused muscle engagement.
Chest · Intermediate
Dumbbell Deep Push Up
An advanced variation of the traditional push-up that involves using dumbbells to increase the range of motion and engage the chest, shoulders, and triceps more intensely. This exercise enhances upper body strength, stability, and muscle definition.
Chest · Intermediate
Poliquin Flyes
Poliquin flys, also known as Poliquin dumbbell flys, are a variation of the traditional dumbbell fly exercise.
Legs · Beginner
Single Leg Smith Calf Raise
An isolation exercise targeting the calf muscles, specifically the gastrocnemius and soleus. It is performed using a Smith machine, which provides stability and control, allowing for a focused contraction of the calf muscles. This exercise helps in developing strength and definition in the calves.
Triceps · Beginner
One-Arm Overhead Triceps Extension
The Single Arm Overhead Triceps Extension is an isolation exercise targeting the triceps brachii muscle. It involves extending the arm overhead while holding a dumbbell, focusing on the long head of the triceps. This exercise helps in building muscle strength and definition in the upper arm.
Abs · Beginner
Seated Barbell Twist
The Barbell Russian Twist is a core exercise that targets the oblique muscles, enhancing rotational strength and stability. This exercise involves holding a barbell with both hands and rotating the torso from side to side while maintaining a seated position with feet elevated off the ground.
Shoulders · Intermediate
Seated Barbell Shoulder Press
A compound exercise targeting the deltoid muscles, particularly the anterior deltoids, while also engaging the triceps and upper chest. This exercise is performed while seated, providing stability and allowing for greater focus on shoulder strength and hypertrophy.
Biceps · Intermediate
Cable Preacher Curl
An isolation biceps exercise using a cable machine and preacher bench. The supported upper arms and cable resistance keep the focus on elbow flexion and the biceps.
Triceps · Intermediate
One-Arm Cable Pushdown
The cable single arm pushdown is an isolation exercise targeting the triceps.
Glutes · Intermediate
Single-Dumbbell Hip Thrust
A loaded hip-extension exercise with the upper back supported on a bench and one dumbbell across the hips. It primarily trains the glutes, with the hamstrings assisting and the trunk maintaining a stable position.
Chest · Intermediate
Dumbbell Chest Fly
An isolation exercise targeting the pectoral muscles. It involves lying on a bench and extending the arms outward with a slight bend in the elbows, holding a dumbbell in each hand. This movement focuses on stretching and contracting the chest muscles, enhancing muscle definition and strength.
