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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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Diamond Push-Ups
Description: The diamond push-up is a bodyweight push-up performed with the hands close together under the chest, with the index fingers and thumbs forming a diamond shape. The narrow hand position shifts more of the work onto the triceps and inner chest, making it one of the most effective bodyweight triceps builders. Benefits: Profile: Equipment:…
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Wide Push-Ups
Description: The wide push-up is a bodyweight push-up performed with the hands placed wider than shoulder width. The wider hand position increases the stretch and workload on the pectoral muscles while reducing triceps involvement, making it a chest-focused version of the classic push-up. Benefits: Profile: Equipment: Bodyweight Type: Bodyweight (Compound) Resistance Type: Body Weight Level:…
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Band Assisted Push-Ups
Description: The band assisted push-up uses a resistance band to support part of your bodyweight, reducing the load and making the push-up easier to perform through a full range of motion. It is a useful regression for beginners building toward a strict bodyweight push-up. Benefits: Profile: Equipment: Resistance Band Type: Bodyweight Assisted (Compound) Resistance Type:…
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Band Assisted Dips
Description: The band assisted dip uses a resistance band looped across the parallel bars to support part of your bodyweight, reducing the load so you can perform full range dips with good form. It is a useful regression for building toward strict bodyweight dips. Benefits: Profile: Equipment: Parallel Bars with Resistance Band Type: Bodyweight Assisted…
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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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Cable Narrow Grip Press
Description: The Cable Narrow Grip Press is a strength training exercise that targets the chest muscles, specifically the pectoralis major. In this variation, the cables run under the arms along the inside of the body, and the pulley height is lower to allow the cable to run comfortably under the arms. It’s an effective way…
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Cable Seated Chest Press
Description: The Cable Seated Chest 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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Barbell Flat Bench Press
Description: The Barbell Flat Bench Press is a compound exercise that primarily targets the chest muscles, specifically the pectoralis major. This exercise is performed lying on a flat bench with a barbell, making it an excellent choice for building upper body strength. Benefits: Profile: Equipment: Barbell Type: Free Weights Tempo: 3-1-1-0 Level: Intermediate Muscles: Primary…
