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Self Assisted Push-Ups
Description: The self assisted push-up reduces the load by raising the hands onto a bench or wall, or by dropping to the knees. It lets beginners build pressing strength through a full range of motion before progressing to a strict floor push-up. Benefits: Profile: Equipment: Bodyweight (Incline or Knees) Type: Bodyweight (Compound) Resistance Type: Body…
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Self Assisted Dips
Description: The self assisted dip lets you use your legs to take some of the load, typically by keeping your feet on the floor or a bench while dipping between bars or off the edge of a bench. It is an accessible way for beginners to build the strength needed for full dips. Benefits: Profile:…
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Sled Pushes
Description: The sled push is a full body pushing exercise performed by driving a weighted sled across the floor with the arms extended. With the arms set low and pressing forward, it loads the chest, shoulders, and triceps along with the legs, making it a strong conditioning and strength tool. Benefits: Profile: Equipment: Weighted Sled…
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Smith Machine Bench Press
Description: The Smith Machine Bench Press is a machine based pressing exercise that targets the pectoral muscles as a whole. 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 pressing strength…
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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…
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Lever Selectorized Incline Bench Press
Description: The Lever Selectorized 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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Dumbbell Neutral Grip Incline Bench Press
Description: The Dumbbell Neutral Grip Incline Bench Press is a variation of the classic bench press exercise that targets the upper chest muscles, particularly the upper fibers of the pectoralis major. This exercise is performed using dumbbells while lying on an incline bench with a neutral (palms facing each other) grip. It’s an effective way…
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Push-ups
Description: The push-up is a bodyweight exercise that primarily targets the muscles of the chest, shoulders, and triceps. Benefits: Push-ups are a functional movement that helps to improve upper body strength, core stability, and overall muscle endurance. Profile: Equipment: None Type: Bodyweight Tempo: 2-1-2-0 Level: Beginner Muscles: Primary Muscles Secondary Muscles Classification: Utility: Basic Mechanics:…
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Dumbbell Neutral Grip Decline Bench Press
Description: The Dumbbell Neutral Grip Decline Bench Press is a variation of the bench press exercise that targets the lower chest muscles, specifically the lower fibers of the pectoralis major. This exercise is performed using dumbbells while lying on a decline bench with a neutral (palms facing each other) grip. It’s an effective way to…
