Technique · Instructions · Benefits

Exercise Library

In-depth technique guides for the foundational strength exercises. Understand how each movement works, how to execute it correctly, and how it fits into your training.

Push

Chest · Shoulders · Triceps

Chest Intermediate

Barbell Bench Press

Barbell · Triceps, Shoulders

Chest Intermediate

Incline Barbell Bench Press

Barbell · Shoulders, Triceps

Chest Intermediate

Decline Barbell Bench Press

Barbell · Triceps

Dumbbell Bench Press

Dumbbell · Triceps, Shoulders

Incline Dumbbell Press

Dumbbell · Shoulders, Triceps

Decline Dumbbell Press

Dumbbell · Triceps

Dumbbell Fly

Dumbbell · Triceps, Shoulders

Incline Dumbbell Fly

Dumbbell · Triceps, Shoulders

Cable Fly (Low to High)

Cable · Triceps, Shoulders

Cable Fly (High to Low)

Cable · Triceps, Shoulders

Chest Press Machine

Machine · Triceps

Pec Deck Machine

Machine · Triceps, Shoulders

Push-ups

Bodyweight · Triceps, Shoulders

Wide Push-ups

Bodyweight · Shoulders

Decline Push-ups

Bodyweight · Triceps

Diamond Push-ups

Bodyweight · Triceps

Shoulders Intermediate

Overhead Press (Barbell)

Barbell · Triceps

Shoulders Intermediate

Push Press (Barbell)

Barbell · Triceps

Shoulders Beginner

Dumbbell Shoulder Press

Dumbbell · Triceps

Shoulders Beginner

Arnold Press

Dumbbell · Triceps

Shoulders Beginner

Lateral Raises (Dumbbell)

Dumbbell · Triceps, Shoulders

Shoulders Beginner

Lateral Raises (Cable)

Cable · Triceps, Shoulders

Shoulders Beginner

Front Raises (Dumbbell)

Dumbbell · Triceps, Shoulders

Shoulders Beginner

Rear Delt Fly (Dumbbell)

Dumbbell · Triceps, Shoulders

Shoulders Beginner

Rear Delt Fly (Machine)

Machine · Triceps, Shoulders

Shoulders Beginner

Face Pull

Cable · Triceps, Shoulders

Shoulders Beginner

Machine Shoulder Press

Machine · Triceps

Shoulders Beginner

Pike Push-ups

Bodyweight · Triceps

Shoulders Advanced

Handstand Push-ups

Bodyweight · Triceps

Shoulders Intermediate

Kettlebell Press

Kettlebell · Triceps

Shoulders Intermediate

Kettlebell Clean & Press

Kettlebell · Triceps, Back

Triceps Intermediate

Close Grip Bench Press

Barbell · Chest

Triceps Beginner

Skull Crushers (Barbell)

Barbell · Triceps, Shoulders

Triceps Beginner

Skull Crushers (Dumbbell)

Dumbbell · Triceps, Shoulders

Triceps Beginner

Overhead Tricep Extension (Dumbbell)

Dumbbell · Triceps, Shoulders

Triceps Beginner

Tricep Kickback

Dumbbell · Triceps, Shoulders

Triceps Beginner

Tricep Pushdown (Cable)

Cable · Triceps, Shoulders

Triceps Beginner

Overhead Tricep Extension (Cable)

Cable · Triceps, Shoulders

Triceps Beginner

Dips

Bodyweight · Triceps, Shoulders

Triceps Beginner

Bench Dips

Bodyweight · Triceps, Shoulders

Triceps Beginner

Machine Tricep Extension

Machine · Triceps, Shoulders

Pull

Back · Biceps · Rear Delts

Back Intermediate

Pull-ups

Bodyweight · Biceps

Back Intermediate

Chin-ups

Bodyweight · Biceps

Inverted Row

Bodyweight · Biceps

Back Intermediate

Barbell Row

Barbell · Biceps

Back Intermediate

Pendlay Row

Barbell · Biceps

Back Intermediate

T-Bar Row

Barbell · Biceps

Dumbbell Row (Single Arm)

Dumbbell · Biceps

Dumbbell Chest-Supported Row

Dumbbell · Biceps

Lat Pulldown

Machine · Biceps

Wide Grip Lat Pulldown

Machine · Biceps

Close Grip Lat Pulldown

Machine · Biceps

Seated Cable Row

Cable · Biceps

Cable Straight Arm Pulldown

Cable · Biceps, Rear Delts

Machine Row

Machine · Biceps

Back Intermediate

Kettlebell Row

Kettlebell · Biceps

Biceps Beginner

Barbell Curl

Barbell · Biceps, Rear Delts

Biceps Beginner

EZ Bar Curl

Barbell · Biceps, Rear Delts

Biceps Beginner

Dumbbell Curl

Dumbbell · Biceps, Rear Delts

Biceps Beginner

Hammer Curl

Dumbbell · Biceps, Rear Delts

Biceps Beginner

Incline Dumbbell Curl

Dumbbell · Biceps, Rear Delts

Biceps Beginner

Concentration Curl

Dumbbell · Biceps, Rear Delts

Biceps Beginner

Cable Curl

Cable · Biceps, Rear Delts

Biceps Beginner

Machine Preacher Curl

Machine · Biceps, Rear Delts

Legs

Quads · Hams · Glutes · Calves

Quads Intermediate

Barbell Back Squat

Barbell · Glutes, Hamstrings

Quads Intermediate

Barbell Front Squat

Barbell · Glutes

Goblet Squat

Dumbbell · Glutes

Dumbbell Lunges

Dumbbell · Glutes

Walking Lunges

Dumbbell · Glutes

Quads Intermediate

Bulgarian Split Squat

Dumbbell · Glutes, Hamstrings

Leg Press

Machine · Glutes

Leg Extension

Machine · Core

Hack Squat (Machine)

Machine · Glutes

Bodyweight Squat

Bodyweight · Glutes

Jump Squat

Bodyweight · Glutes

Step-ups

Bodyweight · Glutes

Quads Intermediate

Kettlebell Goblet Squat

Kettlebell · Glutes

Quads Intermediate

Kettlebell Front Squat

Kettlebell · Glutes

Quads Intermediate

Kettlebell Thruster

Kettlebell · Shoulders, Glutes

Quads Intermediate

Kettlebell Lunge

Kettlebell · Glutes

Hamstrings Intermediate

Deadlift

Barbell · Glutes, Back

Hamstrings Intermediate

Romanian Deadlift (Barbell)

Barbell · Glutes

Hamstrings Intermediate

Romanian Deadlift (Dumbbell)

Dumbbell · Glutes

Hamstrings Intermediate

Stiff Leg Deadlift

Barbell · Glutes

Hamstrings Intermediate

Sumo Deadlift

Barbell · Glutes, Quads

Hamstrings Beginner

Leg Curl (Lying)

Machine · Core

Hamstrings Beginner

Leg Curl (Seated)

Machine · Core

Hamstrings Advanced

Nordic Curl

Bodyweight · Core

Hamstrings Intermediate

Good Morning

Barbell · Glutes

Hamstrings Intermediate

Kettlebell Swing

Kettlebell · Glutes, Back

Hamstrings Intermediate

Kettlebell Deadlift

Kettlebell · Glutes, Back

Hamstrings Intermediate

Kettlebell Romanian Deadlift

Kettlebell · Glutes

Glutes Intermediate

Hip Thrust (Barbell)

Barbell · Hamstrings

Glutes Beginner

Hip Thrust (Dumbbell)

Dumbbell · Hamstrings

Glutes Beginner

Glute Bridge

Bodyweight · Hamstrings

Glutes Beginner

Cable Kickback

Cable · Core

Glutes Beginner

Donkey Kicks

Bodyweight · Core

Glutes Beginner

Abductor Machine

Machine · Core

Calves Beginner

Standing Calf Raise (Machine)

Machine · Core

Calves Beginner

Seated Calf Raise (Machine)

Machine · Core

Calves Beginner

Dumbbell Calf Raise

Dumbbell · Core

Calves Beginner

Bodyweight Calf Raise

Bodyweight · Core

Calves Beginner

Leg Press Calf Raise

Machine · Core

Core

Abs · Obliques · Stabilisers

Plank

Bodyweight · Hip Flexors, Lower Back

Side Plank

Bodyweight · Hip Flexors, Lower Back

Hanging Leg Raise

Bodyweight · Hip Flexors, Lower Back

Hanging Knee Raise

Bodyweight · Hip Flexors, Lower Back

Core Intermediate

Ab Wheel Rollout

Bodyweight · Hip Flexors, Lower Back

Cable Crunch

Cable · Hip Flexors, Lower Back

Crunch

Bodyweight · Hip Flexors, Lower Back

Bicycle Crunch

Bodyweight · Hip Flexors, Lower Back

Russian Twist

Bodyweight · Hip Flexors, Lower Back

Leg Raise (Lying)

Bodyweight · Hip Flexors, Lower Back

Dead Bug

Bodyweight · Hip Flexors, Lower Back

Mountain Climbers

Bodyweight · Hip Flexors, Lower Back

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This tool is for informational purposes only and does not constitute medical or professional fitness advice. Always consult a qualified professional before starting a new training program.