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Smith Machine Push-Ups
Description: The Smith machine push-up is an incline push-up performed with the hands on a Smith machine bar set at a chosen height. Raising the bar reduces the load for beginners, while lowering it toward the floor increases the challenge. Benefits: Profile: Equipment: Smith Machine Type: Bodyweight (Compound) Resistance Type: Body Weight Level: Beginner Muscles:…
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Dumbbell Seated Single-Arm Arnold Press
Description: The Dumbbell Seated Single Arm Arnold Press is a variation of the traditional Arnold Press that targets the shoulders, specifically the anterior and medial deltoids. This exercise is excellent for isolating each shoulder independently, allowing for balanced development and improved strength. Benefits: Profile: Equipment: Dumbbell, Bench Type: Strength Level: Intermediate to Advanced Muscles Worked:…
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Scapular Push-Ups
Description: The scapular push-up is a small range exercise that isolates the serratus anterior by protracting and retracting the shoulder blades while the arms stay straight. It builds scapular control and shoulder stability, which support healthy pressing and overhead movement. Benefits: Profile: Equipment: Bodyweight Type: Bodyweight (Isolation) Resistance Type: Body Weight Level: Beginner Muscles: Primary…
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Dumbbell Upright Row
Description: The Dumbbell Upright Row is an effective strength training exercise that primarily targets the shoulder muscles, specifically the deltoids and trapezius. This exercise helps to build shoulder strength and enhance shoulder stability. It involves lifting dumbbells vertically towards your chin. Benefits: Profile: Equipment: Dumbbells Type: Strength Level: Intermediate to Advanced Muscles Worked: Muscles Worked…
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Plyometric Push-Ups
Description: The plyometric push-up is an explosive push-up where you press hard enough for your hands to leave the floor. It trains upper body power and fast twitch recruitment, and is best suited to lifters who already have strong, controlled push-ups. Benefits: Profile: Equipment: Bodyweight Type: Bodyweight (Compound) Resistance Type: Body Weight Level: Advanced Muscles:…
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Cable Low Pulley Overhead Press
Description: The Cable Low Pulley Overhead Press is a vertical pressing exercise that drives the weight from shoulder height to a locked out position overhead. Locking the weight out fully overhead keeps the deltoids loaded through the entire range. It is a foundational movement for building strong, capable shoulders. Benefits: Profile: Equipment: Cable Machine Type:…
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Lever Plate Loaded Lower Chest Press
Description: The Lever Plate Loaded Lower Chest Press is a machine based pressing exercise that targets the lower, sternal portion of the chest. The guided path of the machine keeps the movement stable, which lets you focus on pushing with the chest and train safely without a spotter. It is a reliable way to build…
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Lever Selectorized Lower Chest Press
Description: The Lever Selectorized Lower Chest Press is a machine based pressing exercise that targets the lower, sternal portion of the chest. The guided path of the machine keeps the movement stable, which lets you focus on pushing with the chest and train safely without a spotter. It is a reliable way to build chest…
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Smith Machine Incline Bench Press
Description: The Smith Machine Incline Bench Press is a machine based pressing exercise that targets the upper, clavicular portion of the chest. The guided path of the machine keeps the movement stable, which lets you focus on pushing with the chest and train safely without a spotter. It is a reliable way to build chest…
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Chest Stretching
Description: The Chest Stretching gently lengthens the pectoralis major to relieve tightness, improve flexibility, and support recovery between training sessions. Muscles Stretched: How To Perform: Benefits: Tips: ExercisesBrowse the full exercise database ›
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Suspended Push-Ups
Description: The suspended push-up is performed with the hands in the handles of a suspension trainer. The unstable handles force the chest, shoulders, and core to work harder to control the movement, increasing the demand over a standard push-up. Benefits: Profile: Equipment: Suspension Trainer Type: Bodyweight (Compound) Resistance Type: Body Weight Level: Intermediate Muscles: Primary…
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Lever Plate Loaded Incline Bench Press
Description: The Lever Plate Loaded Incline Bench Press is a machine based pressing exercise that targets the upper, clavicular portion of the chest. The guided path of the machine keeps the movement stable, which lets you focus on pushing with the chest and train safely without a spotter. It is a reliable way to build…
