Chest · Beginner
Knee Push-Up
Push Ups On Knees, also known as modified push-ups, are a beginner-friendly exercise that targets the chest, shoulders, and triceps.
Legs · Beginner
Leg Press
A compound lower body exercise that targets the quadriceps, hamstrings, glutes, and calves. It is performed using a leg press machine, where the user pushes a weighted platform away using their legs. This exercise is effective for building strength and muscle mass in the lower body.
Chest · Beginner
Machine Chest Press
A resistance exercise targeting the pectoral muscles, primarily the pectoralis major, with secondary activation of the triceps and anterior deltoids.
Legs · Beginner
Single-Leg Seated Calf Raise with Dumbbell
An isolation exercise targeting the calf muscles, specifically the gastrocnemius and soleus. This exercise is performed seated, allowing for focused contraction of one leg at a time, enhancing muscle symmetry and strength.
Triceps · Advanced
Full Planche Push-Up
An advanced calisthenics pushing exercise performed while the body is held horizontally on the hands. It demands exceptional shoulder, chest, triceps, core, and straight-arm strength.
Legs · Advanced
Clean and Jerk
A two-part Olympic weightlifting exercise that involves lifting a barbell from the floor to an overhead position.
Triceps · Intermediate
Seated Cable Horizontal French Press
An isolation exercise targeting the triceps. It involves extending the arms against resistance provided by a cable machine, focusing on the long head of the triceps. This exercise is performed seated, which helps stabilize the body and allows for better focus on the triceps.
Triceps · Intermediate
Decline Diamond Push-Up
A decline bodyweight push-up variation with a close diamond hand position. The elevated feet and narrow grip increase the emphasis on the triceps, chest, shoulders, and trunk stability.
Shoulders · Intermediate
Landmine Press
An angled barbell pressing exercise using one end of a bar anchored in a landmine. It develops the shoulders, upper chest, triceps, and pressing coordination along a diagonal path.
Shoulders · Intermediate
Seated Shoulder Press Neutral Grip
An upper body exercise targeting the deltoid muscles, particularly the anterior and lateral heads, as well as engaging the triceps and upper chest.
Chest · Intermediate
Decline Smith Bench Press
A compound chest exercise using a guided bar and a head-down bench. It emphasizes the lower chest while the triceps and front deltoids assist the press.
Shoulders · Intermediate
One-Arm Landmine Half Kneeling Shoulder Press
The Landmine Half Kneeling One Arm Shoulder Press is an exercise that targets the shoulder muscles, particularly the deltoids, while also engaging the core for stability.
Chest · Beginner
Machine Chest Press Hammer Grip
A resistance exercise targeting the pectoral muscles, specifically the sternal head of the pectoralis major. It also engages the triceps and anterior deltoids. The hammer grip position allows for a neutral wrist alignment, reducing strain on the wrists and shoulders.
Legs · Beginner
Lever Horizontal Leg Press
A compound lower body exercise that targets the quadriceps, hamstrings, glutes, and calves.
Chest · Intermediate
Pin Bench Press
A variation of the traditional bench press where the barbell is pressed from a dead stop off safety pins set at a specific height. This exercise targets the chest, triceps, and shoulders, and is particularly useful for improving lockout strength and overcoming sticking points in the bench press.
Chest · Intermediate
Bench Press With Resistance Band
A variation of the traditional bench press exercise that incorporates resistance bands to increase tension throughout the movement. This exercise targets the pectoral muscles, triceps, and anterior deltoids, enhancing strength and stability in the upper body.
Triceps · Intermediate
California Press
A hybrid exercise combining elements of the close-grip bench press and the triceps extension. It targets the triceps, chest, and shoulders, providing a comprehensive upper body workout. This movement is particularly effective for developing triceps strength and size.
Chest · Intermediate
Push-Up on Parallel Bars
A compound upper body exercise that primarily targets the chest, triceps, and shoulders.
Chest · Intermediate
Wide Hand Push-Up
A bodyweight pressing exercise with the hands wider than shoulder-width. It trains the chest, anterior deltoids, and triceps while the trunk muscles stabilize the body; the wider hand position distinguishes it from a standard push-up.
Triceps · Advanced
Muscle-up
An advanced compound exercise that combines a pull-up with a dip, requiring significant upper body strength and coordination.
Legs · Beginner
Vertical Leg Press Smith Machine
The Vertical Leg Press on a Smith Machine is a compound lower body exercise that targets the quadriceps, hamstrings, glutes, and calves.
Shoulders · Intermediate
One-Arm Kettlebell Overhead Press
The one-arm kettlebell press is a compound exercise that targets the shoulders, triceps, and core. It involves pressing a kettlebell overhead with one arm while maintaining stability and control. This exercise enhances unilateral strength and improves shoulder mobility and stability.
Triceps · Advanced
Weighted Muscle-Up
An advanced compound exercise that combines a pull-up and a dip, performed with additional weight. It targets the upper body, primarily engaging the latissimus dorsi, biceps, triceps, chest, shoulders, and core muscles. This exercise requires significant strength, coordination, and technique.
Triceps · Intermediate
Decline Barbell French Press
An isolation exercise targeting the triceps brachii. Performed on a decline bench, this exercise emphasizes the long head of the triceps by increasing the range of motion and providing a unique angle of resistance. It is effective for building tricep mass and strength.
