Shoulders

The shoulder muscles include the deltoids and the trapezius.

Other muscles

335 Exercises

Ab Roller

Category: strength
Force: pull
Level: intermediate
Mechanic: compound
Equipment: other
Primary Muscles:
  • abdominals
Secondary Muscles:
  • shoulders
Instructions:
  • Hold the Ab Roller with both hands and kneel on the floor.
  • Now place the ab roller on the floor in front of you so that you are on all your hands and knees (as in a kneeling push up position). This will be your starting position.
  • Slowly roll the ab roller straight forward, stretching your body into a straight position. Tip: Go down as far as you can without touching the floor with your body. Breathe in during this portion of the movement.
  • After a pause at the stretched position, start pulling yourself back to the starting position as you breathe out. Tip: Go slowly and keep your abs tight at all times.

Advanced Kettlebell Windmill

Category: strength
Force: push
Level: intermediate
Mechanic: isolation
Equipment: kettlebells
Primary Muscles:
  • abdominals
Secondary Muscles:
  • glutes
  • hamstrings
  • shoulders
Instructions:
  • Clean and press a kettlebell overhead with one arm.
  • Keeping the kettlebell locked out at all times, push your butt out in the direction of the locked out kettlebell. Keep the non-working arm behind your back and turn your feet out at a forty-five degree angle from the arm with the kettlebell.
  • Lower yourself as far as possible.
  • Pause for a second and reverse the motion back to the starting position.

Alternating Cable Shoulder Press

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: cable
Primary Muscles:
  • shoulders
Secondary Muscles:
  • triceps
Instructions:
  • Move the cables to the bottom of the tower and select an appropriate weight.
  • Grasp the cables and hold them at shoulder height, palms facing forward. This will be your starting position.
  • Keeping your head and chest up, extend through the elbow to press one side directly over head.
  • After pausing at the top, return to the starting position and repeat on the opposite side.

Alternating Deltoid Raise

Category: strength
Force: push
Level: beginner
Mechanic: isolation
Equipment: dumbbell
Primary Muscles:
  • shoulders
Instructions:
  • In a standing position, hold a pair of dumbbells at your side.
  • Keeping your elbows slightly bent, raise the weights directly in front of you to shoulder height, avoiding any swinging or cheating.
  • Return the weights to your side.
  • On the next repetition, raise the weights laterally, raising them out to your side to about shoulder height.
  • Return the weights to the starting position and continue alternating to the front and side.

Alternating Floor Press

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: kettlebells
Primary Muscles:
  • chest
Secondary Muscles:
  • abdominals
  • shoulders
  • triceps
Instructions:
  • Lie on the floor with two kettlebells next to your shoulders.
  • Position one in place on your chest and then the other, gripping the kettlebells on the handle with the palms facing forward.
  • Extend both arms, so that the kettlebells are being held above your chest. Lower one kettlebell, bringing it to your chest and turn the wrist in the direction of the locked out kettlebell.
  • Raise the kettlebell and repeat on the opposite side.

Alternating Kettlebell Press

Category: strength
Force: push
Level: intermediate
Mechanic: compound
Equipment: kettlebells
Primary Muscles:
  • shoulders
Secondary Muscles:
  • triceps
Instructions:
  • Clean two kettlebells to your shoulders. Clean the kettlebells to your shoulders by extending through the legs and hips as you pull the kettlebells towards your shoulders. Rotate your wrists as you do so.
  • Press one directly overhead by extending through the elbow, turning it so the palm faces forward while holding the other kettlebell stationary .
  • Lower the pressed kettlebell to the starting position and immediately press with your other arm.

Anti-Gravity Press

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • shoulders
Secondary Muscles:
  • middle back
  • traps
  • triceps
Instructions:
  • Place a bar on the ground behind the head of an incline bench.
  • Lay on the bench face down. With a pronated grip, pick the barbell up from the floor. Flex the elbows, performing a reverse curl to bring the bar near your chest. This will be your starting position.
  • To begin, press the barbell out in front of your head by extending your elbows. Keep your arms parallel to the ground throughout the movement.
  • Return to the starting position and repeat to complete the set.

Arm Circles

Category: stretching
Force: push
Level: beginner
Mechanic: isolation
Primary Muscles:
  • shoulders
Secondary Muscles:
  • traps
Instructions:
  • Stand up and extend your arms straight out by the sides. The arms should be parallel to the floor and perpendicular (90-degree angle) to your torso. This will be your starting position.
  • Slowly start to make circles of about 1 foot in diameter with each outstretched arm. Breathe normally as you perform the movement.
  • Continue the circular motion of the outstretched arms for about ten seconds. Then reverse the movement, going the opposite direction.

Arnold Dumbbell Press

Category: strength
Force: push
Level: intermediate
Mechanic: compound
Equipment: dumbbell
Primary Muscles:
  • shoulders
Secondary Muscles:
  • triceps
Instructions:
  • Sit on an exercise bench with back support and hold two dumbbells in front of you at about upper chest level with your palms facing your body and your elbows bent. Tip: Your arms should be next to your torso. The starting position should look like the contracted portion of a dumbbell curl.
  • Now to perform the movement, raise the dumbbells as you rotate the palms of your hands until they are facing forward.
  • Continue lifting the dumbbells until your arms are extended above you in straight arm position. Breathe out as you perform this portion of the movement.
  • After a second pause at the top, begin to lower the dumbbells to the original position by rotating the palms of your hands towards you. Tip: The left arm will be rotated in a counter clockwise manner while the right one will be rotated clockwise. Breathe in as you perform this portion of the movement.
  • Repeat for the recommended amount of repetitions.

Around The Worlds

Category: strength
Force: push
Level: intermediate
Mechanic: compound
Equipment: dumbbell
Primary Muscles:
  • chest
Secondary Muscles:
  • shoulders
Instructions:
  • Lay down on a flat bench holding a dumbbell in each hand with the palms of the hands facing towards the ceiling. Tip: Your arms should be parallel to the floor and next to your thighs. To avoid injury, make sure that you keep your elbows slightly bent. This will be your starting position.
  • Now move the dumbbells by creating a semi-circle as you displace them from the initial position to over the head. All of the movement should happen with the arms parallel to the floor at all times. Breathe in as you perform this portion of the movement.
  • Reverse the movement to return the weight to the starting position as you exhale.

Back Flyes - With Bands

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: bands
Primary Muscles:
  • shoulders
Secondary Muscles:
  • middle back
  • triceps
Instructions:
  • Run a band around a stationary post like that of a squat rack.
  • Grab the band by the handles and stand back so that the tension in the band rises.
  • Extend and lift the arms straight in front of you. Tip: Your arms should be straight and parallel to the floor while perpendicular to your torso. Your feet should be firmly planted on the floor spread at shoulder width. This will be your starting position.
  • As you exhale, move your arms to the sides and back. Keep your arms extended and parallel to the floor. Continue the movement until the arms are extended to your sides.
  • After a pause, go back to the original position as you inhale.
  • Repeat for the recommended amount of repetitions.

Backward Medicine Ball Throw

Category: plyometrics
Force: push
Level: beginner
Mechanic: compound
Equipment: medicine ball
Primary Muscles:
  • shoulders
Instructions:
  • This exercise is best done with a partner. If you lack a partner, the ball can be thrown and retrieved or thrown against a wall.
  • Begin standing a few meters in front of your partner, both facing the same direction. Begin holding the ball between your legs.
  • Squat down and then forcefully reverse direction, coming to full extension and you toss the ball over your head to your partner.
  • Your partner can then roll the ball back to you. Repeat for the desired number of repetitions.

Band Pull Apart

Category: strength
Force: pull
Level: beginner
Mechanic: isolation
Equipment: bands
Primary Muscles:
  • shoulders
Secondary Muscles:
  • middle back
  • traps
Instructions:
  • Begin with your arms extended straight out in front of you, holding the band with both hands.
  • Initiate the movement by performing a reverse fly motion, moving your hands out laterally to your sides.
  • Keep your elbows extended as you perform the movement, bringing the band to your chest. Ensure that you keep your shoulders back during the exercise.
  • Pause as you complete the movement, returning to the starting position under control.

Barbell Ab Rollout

Category: strength
Force: pull
Level: intermediate
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • abdominals
Secondary Muscles:
  • lower back
  • shoulders
Instructions:
  • For this exercise you will need to get into a pushup position, but instead of having your hands of the floor, you will be grabbing on to an Olympic barbell (loaded with 5-10 lbs on each side) instead. This will be your starting position.
  • While keeping a slight arch on your back, lift your hips and roll the barbell towards your feet as you exhale. Tip: As you perform the movement, your glutes should be coming up, you should be keeping the abs tight and should maintain your back posture at all times. Also your arms should be staying perpendicular to the floor throughout the movement. If you don't, you will work out your shoulders and back more than the abs.
  • After a second contraction at the top, start to roll the barbell back forward to the starting position slowly as you inhale.
  • Repeat for the recommended amount of repetitions.

Barbell Ab Rollout - On Knees

Category: strength
Force: pull
Level: expert
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • abdominals
Secondary Muscles:
  • lower back
  • shoulders
Instructions:
  • Hold an Olympic barbell loaded with 5-10lbs on each side and kneel on the floor.
  • Now place the barbell on the floor in front of you so that you are on all your hands and knees (as in a kneeling push up position). This will be your starting position.
  • Slowly roll the barbell straight forward, stretching your body into a straight position. Tip: Go down as far as you can without touching the floor with your body. Breathe in during this portion of the movement.
  • After a second pause at the stretched position, start pulling yourself back to the starting position as you breathe out. Tip: Go slowly and keep your abs tight at all times.

Barbell Bench Press - Medium Grip

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • chest
Secondary Muscles:
  • shoulders
  • triceps
Instructions:
  • Lie back on a flat bench. Using a medium width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over you with your arms locked. This will be your starting position.
  • From the starting position, breathe in and begin coming down slowly until the bar touches your middle chest.
  • After a brief pause, push the bar back to the starting position as you breathe out. Focus on pushing the bar using your chest muscles. Lock your arms and squeeze your chest in the contracted position at the top of the motion, hold for a second and then start coming down slowly again. Tip: Ideally, lowering the weight should take about twice as long as raising it.
  • Repeat the movement for the prescribed amount of repetitions.
  • When you are done, place the bar back in the rack.

Barbell Guillotine Bench Press

Category: strength
Force: push
Level: intermediate
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • chest
Secondary Muscles:
  • shoulders
  • triceps
Instructions:
  • Using a medium width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over your neck with your arms locked. This will be your starting position.
  • As you breathe in, bring the bar down slowly until it is about 1 inch from your neck.
  • After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your chest muscles. Lock your arms and squeeze your chest in the contracted position, hold for a second and then start coming down slowly again. It should take at least twice as long to go down than to come up.
  • Repeat the movement for the prescribed amount of repetitions.
  • When you are done, place the bar back in the rack.

Barbell Incline Bench Press - Medium Grip

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • chest
Secondary Muscles:
  • shoulders
  • triceps
Instructions:
  • Lie back on an incline bench. Using a medium-width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over you with your arms locked. This will be your starting position.
  • As you breathe in, come down slowly until you feel the bar on you upper chest.
  • After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your chest muscles. Lock your arms in the contracted position, squeeze your chest, hold for a second and then start coming down slowly again. Tip: it should take at least twice as long to go down than to come up.
  • Repeat the movement for the prescribed amount of repetitions.
  • When you are done, place the bar back in the rack.

Barbell Incline Shoulder Raise

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • shoulders
Secondary Muscles:
  • chest
Instructions:
  • Lie back on an Incline Bench. Using a medium width grip (a grip that is slightly wider than shoulder width), lift the bar from the rack and hold it straight over you with your arms straight. This will be your starting position.
  • While keeping the arms straight, lift the bar by protracting your shoulder blades, raising the shoulders from the bench as you breathe out.
  • Bring back the bar to the starting position as you breathe in.
  • Repeat for the recommended amount of repetitions.

Barbell Rear Delt Row

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • shoulders
Secondary Muscles:
  • biceps
  • lats
  • middle back
Instructions:
  • Stand up straight while holding a barbell using a wide (higher than shoulder width) and overhand (palms facing your body) grip.
  • Bend knees slightly and bend over as you keep the natural arch of your back. Let the arms hang in front of you as they hold the bar. Once your torso is parallel to the floor, flare the elbows out and away from your body. Tip: Your torso and your arms should resemble the letter "T". Now you are ready to begin the exercise.
  • While keeping the upper arms perpendicular to the torso, pull the barbell up towards your upper chest as you squeeze the rear delts and you breathe out. Tip: When performed correctly, this exercise should resemble a bench press in reverse. Also, refrain from using your biceps to do the work. Focus on targeting the rear delts; the arms should only act as hooks.
  • Slowly go back to the initial position as you breathe in.
  • Repeat for the recommended amount of repetitions.

Barbell Rollout from Bench

Category: strength
Force: pull
Level: intermediate
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • abdominals
Secondary Muscles:
  • glutes
  • hamstrings
  • lats
  • shoulders
Instructions:
  • Place a loaded barbell on the ground, near the end of a bench. Kneel with both legs on the bench, and take a medium to narrow grip on the barbell. This will be your starting position.
  • To begin, extend through the hips to slowly roll the bar forward. As you roll out, flex the shoulder to roll the bar above your head. Ensure that your arms remain extended throughout the movement.
  • When the bar has been moved as far forward as possible, return to the starting position.

Barbell Shoulder Press

Category: strength
Force: push
Level: intermediate
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • shoulders
Secondary Muscles:
  • chest
  • triceps
Instructions:
  • Sit on a bench with back support in a squat rack. Position a barbell at a height that is just above your head. Grab the barbell with a pronated grip (palms facing forward).
  • Once you pick up the barbell with the correct grip width, lift the bar up over your head by locking your arms. Hold at about shoulder level and slightly in front of your head. This is your starting position.
  • Lower the bar down to the shoulders slowly as you inhale.
  • Lift the bar back up to the starting position as you exhale.
  • Repeat for the recommended amount of repetitions.

Battling Ropes

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: other
Primary Muscles:
  • shoulders
Secondary Muscles:
  • chest
  • forearms
Instructions:
  • For this exercise you will need a heavy rope anchored at its center 15-20 feet away. Standing in front of the rope, take an end in each hand with your arms extended at your side. This will be your starting position.
  • Initiate the movement by rapidly raising one arm to shoulder level as quickly as you can.
  • As you let that arm drop to the starting position, raise the opposite side.
  • Continue alternating your left and right arms, whipping the ropes up and down as fast as you can.

Behind Head Chest Stretch

Category: stretching
Force: static
Level: expert
Mechanic: isolation
Equipment: other
Primary Muscles:
  • chest
Secondary Muscles:
  • shoulders
Instructions:
  • Sit upright on the floor with your partner behind you.
  • Place your hands behind your hand, and push your elbows back as far as you can. Your partner should hold your elbows. This will be your starting position.
  • Gently attempt to pull your elbows forward with your hands still behind your head for 10 or more seconds. Your partner should prevent your elbows from moving.
  • Now, relax your muscles and have your partner gently pull the elbows back as far as it comfortable for you. Be sure to let your partner know when the stretch is adequate to prevent overstretching or injury.

Bench Dips

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: body only
Primary Muscles:
  • triceps
Secondary Muscles:
  • chest
  • shoulders
Instructions:
  • For this exercise you will need to place a bench behind your back. With the bench perpendicular to your body, and while looking away from it, hold on to the bench on its edge with the hands fully extended, separated at shoulder width. The legs will be extended forward, bent at the waist and perpendicular to your torso. This will be your starting position.
  • Slowly lower your body as you inhale by bending at the elbows until you lower yourself far enough to where there is an angle slightly smaller than 90 degrees between the upper arm and the forearm. Tip: Keep the elbows as close as possible throughout the movement. Forearms should always be pointing down.
  • Using your triceps to bring your torso up again, lift yourself back to the starting position.
  • Repeat for the recommended amount of repetitions.

Bench Press - Powerlifting

Category: powerlifting
Force: push
Level: intermediate
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • triceps
Secondary Muscles:
  • chest
  • forearms
  • lats
  • shoulders
Instructions:
  • Begin by lying on the bench, getting your head beyond the bar if possible. Tuck your feet underneath you and arch your back. Using the bar to help support your weight, lift your shoulder off the bench and retract them, squeezing the shoulder blades together. Use your feet to drive your traps into the bench. Maintain this tight body position throughout the movement.
  • However wide your grip, it should cover the ring on the bar. Pull the bar out of the rack without protracting your shoulders. Focus on squeezing the bar and trying to pull it apart.
  • Lower the bar to your lower chest or upper stomach. The bar, wrist, and elbow should stay in line at all times.
  • Pause when the barbell touches your torso, and then drive the bar up with as much force as possible. The elbows should be tucked in until lockout.

Bench Press - With Bands

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: bands
Primary Muscles:
  • chest
Secondary Muscles:
  • shoulders
  • triceps
Instructions:
  • Using a flat bench secure a band under the leg of the bench that is nearest to your head.
  • Once the band is secure, grab it by both handles and lie down on the bench.
  • Extend your arms so that you are holding the band handles in front of you at shoulder width.
  • Once at shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you. This will be your starting position.
  • Bring down the handles slowly until your elbow forms a 90 degree angle. Keep full control at all times.
  • As you breathe out, bring the handles up using your pectoral muscles. Lock your arms in the contracted position, squeeze your chest, hold for a second and then start coming down slowly. Tip: It should take at least twice as long to go down than to come up.
  • Repeat the movement for the prescribed amount of repetitions of your training program.

Bench Press with Chains

Category: powerlifting
Force: push
Level: expert
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • triceps
Secondary Muscles:
  • chest
  • lats
  • shoulders
Instructions:
  • Adjust the leader chain, shortening it to the desired length.Place the chains on the sleeves of the bar.
  • Lying on the bench, get your head beyond the bar if possible. Tuck your feet underneath you and arch your back. Using the bar to help support your weight, lift your shoulder off the bench and retract them, squeezing the shoulder blades together. Use your feet to drive your traps into the bench. Maintain this tight body position throughout the movement. However wide your grip, it should cover the ring on the bar.
  • Pull the bar out of the rack without protracting your shoulders. Focus on squeezing the bar and trying to pull it apart. Lower the bar to your lower chest or upper stomach. The bar, wrist, and elbow should stay in line at all times.
  • Pause when the barbell touches your torso, and then drive the bar up with as much force as possible. The elbows should be tucked in until lockout.

Bent Over Barbell Row

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • middle back
Secondary Muscles:
  • biceps
  • lats
  • shoulders
Instructions:
  • Holding a barbell with a pronated grip (palms facing down), bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Tip: Make sure that you keep the head up. The barbell should hang directly in front of you as your arms hang perpendicular to the floor and your torso. This is your starting position.
  • Now, while keeping the torso stationary, breathe out and lift the barbell to you. Keep the elbows close to the body and only use the forearms to hold the weight. At the top contracted position, squeeze the back muscles and hold for a brief pause.
  • Then inhale and slowly lower the barbell back to the starting position.
  • Repeat for the recommended amount of repetitions.

Bent Over Dumbbell Rear Delt Raise With Head On Bench

Category: strength
Force: pull
Level: beginner
Mechanic: isolation
Equipment: dumbbell
Primary Muscles:
  • shoulders
Instructions:
  • Stand up straight while holding a dumbbell in each hand and with an incline bench in front of you.
  • While keeping your back straight and maintaining the natural arch of your back, lean forward until your forehead touches the bench in front of you. Let the arms hang in front of you perpendicular to the ground. The palms of your hands should be facing each other and your torso should be parallel to the floor. This will be your starting position.
  • Keeping your torso forward and stationary, and the arms straight with a slight bend at the elbows, lift the dumbbells straight to the side until both arms are parallel to the floor. Exhale as you lift the weights. Caution: avoid swinging the torso or bringing the arms back as opposed to the side.
  • After a one second contraction at the top, slowly lower the dumbbells back to the starting position.
  • Repeat the recommended amount of repetitions.

Bent Over Low-Pulley Side Lateral

Category: strength
Force: pull
Level: beginner
Mechanic: isolation
Equipment: cable
Primary Muscles:
  • shoulders
Secondary Muscles:
  • lower back
  • middle back
  • traps
Instructions:
  • Select a weight and hold the handle of the low pulley with your right hand.
  • Bend at the waist until your torso is nearly parallel to the floor. Your legs should be slightly bent with your left hand placed on your lower left thigh. Your right arm should be hanging from your shoulder in front of you and with a slight bend at the elbow. This will be your starting position.
  • Raise your right arm, elbow slightly bent, to the side until the arm is parallel to the floor and in line with your right ear. Breathe out as you perform this step.
  • Slowly lower the weight back to the starting position as you breathe in.
  • Repeat for the recommended amount of repetitions and repeat the movement with the other arm.

Bent Over Two-Dumbbell Row

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: dumbbell
Primary Muscles:
  • middle back
Secondary Muscles:
  • biceps
  • lats
  • shoulders
Instructions:
  • With a dumbbell in each hand (palms facing your torso), bend your knees slightly and bring your torso forward by bending at the waist; as you bend make sure to keep your back straight until it is almost parallel to the floor. Tip: Make sure that you keep the head up. The weights should hang directly in front of you as your arms hang perpendicular to the floor and your torso. This is your starting position.
  • While keeping the torso stationary, lift the dumbbells to your side (as you breathe out), keeping the elbows close to the body (do not exert any force with the forearm other than holding the weights). On the top contracted position, squeeze the back muscles and hold for a second.
  • Slowly lower the weight again to the starting position as you inhale.
  • Repeat for the recommended amount of repetitions.

Bent Press

Category: strength
Force: pull
Level: expert
Mechanic: compound
Equipment: kettlebells
Primary Muscles:
  • abdominals
Secondary Muscles:
  • glutes
  • hamstrings
  • lower back
  • quadriceps
  • shoulders
  • triceps
Instructions:
  • Clean a kettlebell to your shoulder. Clean the kettlebell to your shoulders by extending through the legs and hips as you raise the kettlebell towards your shoulder. The wrist should rotate as you do so. This will be your starting position.
  • Begin my leaning to the side opposite the kettlebell, continuing until you are able to touch the ground with your free hand, keeping your eyes on the kettlebell. As you do so, press the weight vertically be extending through the elbow, keeping your arm perpendicular to the ground.
  • Return to an upright position, with the kettlebell above your head. Return the kettlebell to the shoulder and repeat for the desired number of repetitions.

Bent-Arm Barbell Pullover

Category: strength
Force: pull
Level: intermediate
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • lats
Secondary Muscles:
  • chest
  • lats
  • shoulders
  • triceps
Instructions:
  • Lie on a flat bench with a barbell using a shoulder grip width.
  • Hold the bar straight over your chest with a bend in your arms. This will be your starting position.
  • While keeping your arms in the bent arm position, lower the weight slowly in an arc behind your head while breathing in until you feel a stretch on the chest.
  • At that point, bring the barbell back to the starting position using the arc through which the weight was lowered and exhale as you perform this movement.
  • Hold the weight on the initial position for a second and repeat the motion for the prescribed number of repetitions.

Bent-Arm Dumbbell Pullover

Category: strength
Force: push
Level: intermediate
Mechanic: compound
Equipment: dumbbell
Primary Muscles:
  • chest
Secondary Muscles:
  • lats
  • shoulders
  • triceps
Instructions:
  • Place a dumbbell standing up on a flat bench.
  • Ensuring that the dumbbell stays securely placed at the top of the bench, lie perpendicular to the bench (torso across it as in forming a cross) with only your shoulders lying on the surface. Hips should be below the bench and legs bent with feet firmly on the floor. The head will be off the bench as well.
  • Grasp the dumbbell with both hands and hold it straight over your chest with a bend in your arms. Both palms should be pressing against the underside one of the sides of the dumbbell. This will be your starting position. Caution: Always ensure that the dumbbell used for this exercise is secure. Using a dumbbell with loose plates can result in the dumbbell falling apart and falling on your face.
  • While keeping your arms locked in the bent arm position, lower the weight slowly in an arc behind your head while breathing in until you feel a stretch on the chest.
  • At that point, bring the dumbbell back to the starting position using the arc through which the weight was lowered and exhale as you perform this movement.
  • Hold the weight on the initial position for a second and repeat the motion for the prescribed number of repetitions.

Board Press

Category: powerlifting
Force: push
Level: intermediate
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • triceps
Secondary Muscles:
  • chest
  • forearms
  • lats
  • shoulders
Instructions:
  • Begin by lying on the bench, getting your head beyond the bar if possible. One to five boards, made out of 2x6's, can be screwed together and held in place by a training partner, bands, or just tucked under your shirt.
  • Tuck your feet underneath you and arch your back. Using the bar to help support your weight, lift your shoulder off the bench and retract them, squeezing the shoulder blades together. Use your feet to drive your traps into the bench. Maintain this tight body position throughout the movement.
  • You can take a standard bench grip, or shoulder width to focus on the triceps. Pull the bar out of the rack without protracting your shoulders. The bar, wrist, and elbow should stay in line at all times. Focus on squeezing the bar and trying to pull it apart.
  • Lower the bar to the boards, and then drive the bar up with as much force as possible. The elbows should be tucked in until lockout.

Bodyweight Flyes

Category: strength
Force: push
Level: intermediate
Mechanic: isolation
Equipment: e-z curl bar
Primary Muscles:
  • chest
Secondary Muscles:
  • abdominals
  • shoulders
  • triceps
Instructions:
  • Position two equally loaded EZ bars on the ground next to each other. Ensure they are able to roll.
  • Assume a push-up position over the bars, supporting your weight on your toes and hands with your arms extended and body straight.
  • Place your hands on the bars. This will be your starting position.
  • Using a slow and controlled motion, move your hands away from the midline of your body, rolling the bars apart. Inhale during this portion of the motion.
  • After moving the bars as far apart as you can, return to the starting position by pulling them back together. Exhale as you perform this movement.

Bottoms-Up Clean From The Hang Position

Category: strength
Force: pull
Level: intermediate
Mechanic: compound
Equipment: kettlebells
Primary Muscles:
  • forearms
Secondary Muscles:
  • biceps
  • shoulders
Instructions:
  • Initiate the exercise by standing upright with a kettlebell in one hand.
  • Swing the kettlebell back forcefully and then reverse the motion forcefully. Crush the kettlebell handle as hard as possible and raise the kettlebell to your shoulder.

Bradford/Rocky Presses

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • shoulders
Secondary Muscles:
  • triceps
Instructions:
  • Sit on a Military Press Bench with a bar at shoulder level with a pronated grip (palms facing forward). Tip: Your grip should be wider than shoulder width and it should create a 90-degree angle between the forearm and the upper arm as the barbell goes down. This is your starting position.
  • Once you pick up the barbell with the correct grip, lift the bar up over your head by locking your arms.
  • Now lower the bar down to the back of the head slowly as you inhale.
  • Lift the bar back up to the starting position as you exhale.
  • Lower the bar down to the starting position slowly as you inhale. This is one repetition.
  • Alternate in this manner until you complete the recommended amount of repetitions.

Cable Chest Press

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: cable
Primary Muscles:
  • chest
Secondary Muscles:
  • shoulders
  • triceps
Instructions:
  • Adjust the weight to an appropriate amount and be seated, grasping the handles. Your upper arms should be about 45 degrees to the body, with your head and chest up. The elbows should be bent to about 90 degrees. This will be your starting position.
  • Begin by extending through the elbow, pressing the handles together straight in front of you. Keep your shoulder blades retracted as you execute the movement.
  • After pausing at full extension, return to th starting position, keeping tension on the cables.
  • You can also execute this movement with your back off the pad, at an incline or decline, or alternate hands.

Cable Crossover

Category: strength
Force: push
Level: beginner
Mechanic: isolation
Equipment: cable
Primary Muscles:
  • chest
Secondary Muscles:
  • shoulders
Instructions:
  • To get yourself into the starting position, place the pulleys on a high position (above your head), select the resistance to be used and hold the pulleys in each hand.
  • Step forward in front of an imaginary straight line between both pulleys while pulling your arms together in front of you. Your torso should have a small forward bend from the waist. This will be your starting position.
  • With a slight bend on your elbows in order to prevent stress at the biceps tendon, extend your arms to the side (straight out at both sides) in a wide arc until you feel a stretch on your chest. Breathe in as you perform this portion of the movement. Tip: Keep in mind that throughout the movement, the arms and torso should remain stationary; the movement should only occur at the shoulder joint.
  • Return your arms back to the starting position as you breathe out. Make sure to use the same arc of motion used to lower the weights.
  • Hold for a second at the starting position and repeat the movement for the prescribed amount of repetitions.

Cable Internal Rotation

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: cable
Primary Muscles:
  • shoulders
Instructions:
  • Sit next to a low pulley sideways (with legs stretched in front of you or crossed) and grasp the single hand cable attachment with the arm nearest to the cable. Tip: If you can adjust the pulley’s height, you can use a flat bench to sit on instead.
  • Position the elbow against your side with the elbow bent at 90° and the arm pointing towards the pulley. This will be your starting position.
  • Pull the single hand cable attachment toward your body by internally rotating your shoulder until your forearm is across your abs. You will be creating an imaginary semi-circle. Tip: The forearm should be perpendicular to your torso at all times.
  • Slowly go back to the initial position.
  • Repeat for the recommended amount of repetitions and then repeat the movement with the next arm.

Cable Rear Delt Fly

Category: strength
Force: pull
Level: beginner
Mechanic: isolation
Equipment: cable
Primary Muscles:
  • shoulders
Instructions:
  • Adjust the pulleys to the appropriate height and adjust the weight. The pulleys should be above your head.
  • Grab the left pulley with your right hand and the right pulley with your left hand, crossing them in front of you. This will be your starting position.
  • Initiate the movement by moving your arms back and outward, keeping your arms straight as you execute the movement.
  • Pause at the end of the motion before returning the handles to the start position.

Cable Rope Rear-Delt Rows

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: cable
Primary Muscles:
  • shoulders
Secondary Muscles:
  • biceps
  • middle back
Instructions:
  • Sit in the same position on a low pulley row station as you would if you were doing seated cable rows for the back.
  • Attach a rope to the pulley and grasp it with an overhand grip. Your arms should be extended and parallel to the floor with the elbows flared out.
  • Keep your lower back upright and slide your hips back so that your knees are slightly bent. This will be your starting position.
  • Pull the cable attachment towards your upper chest, just below the neck, as you keep your elbows up and out to the sides. Continue this motion as you exhale until the elbows travel slightly behind the back. Tip: Keep your upper arms horizontal, perpendicular to the torso and parallel to the floor throughout the motion.
  • Go back to the initial position where the arms are extended and the shoulders are stretched forward. Inhale as you perform this portion of the movement.
  • Repeat for the recommended amount of repetitions.

Cable Seated Lateral Raise

Category: strength
Force: pull
Level: beginner
Mechanic: isolation
Equipment: cable
Primary Muscles:
  • shoulders
Secondary Muscles:
  • middle back
  • traps
Instructions:
  • Stand in the middle of two low pulleys that are opposite to each other and place a flat bench right behind you (in perpendicular fashion to you; the narrow edge of the bench should be the one behind you). Select the weight to be used on each pulley.
  • Now sit at the edge of the flat bench behind you with your feet placed in front of your knees.
  • Bend forward while keeping your back flat and rest your torso on the thighs.
  • Have someone give you the single handles attached to the pulleys. Grasp the left pulley with the right hand and the right pulley with the left after you select your weight. The pulleys should run under your knees and your arms will be extended with palms facing each other and a slight bend at the elbows. This will be the starting position.
  • While keeping the arms stationary, raise the upper arms to the sides until they are parallel to the floor and at shoulder height. Exhale during the execution of this movement and hold the contraction for a second.
  • Slowly lower your arms to the starting position as you inhale.
  • Repeat for the recommended amount of repetitions. Tip: Maintain upper arms perpendicular to torso and a fixed elbow position (10 degree to 30 degree angle) throughout exercise.

Cable Shoulder Press

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: cable
Primary Muscles:
  • shoulders
Secondary Muscles:
  • triceps
Instructions:
  • Move the cables to the bottom of the towers and select an appropriate weight.
  • Stand directly in between the uprights. Grasp the cables and hold them at shoulder height, palms facing forward. This will be your starting position.
  • Keeping your head and chest up, extend through the elbow to press the handles directly over head.
  • After pausing at the top, return to the starting position and repeat.

Car Drivers

Category: strength
Force: push
Level: beginner
Mechanic: isolation
Equipment: barbell
Primary Muscles:
  • shoulders
Secondary Muscles:
  • forearms
Instructions:
  • While standing upright, hold a barbell plate in both hands at the 3 and 9 o'clock positions. Your palms should be facing each other and your arms should be extended straight out in front of you. This will be your starting position.
  • Initiate the movement by rotating the plate as far to one side as possible. Use the same type of movement you would use to turn a steering wheel to one side.
  • Reverse the motion, turning it all the way to the opposite side.
  • Repeat for the recommended amount of repetitions.

Catch and Overhead Throw

Category: plyometrics
Force: push
Level: beginner
Mechanic: compound
Equipment: medicine ball
Primary Muscles:
  • lats
Secondary Muscles:
  • abdominals
  • chest
  • shoulders
Instructions:
  • Begin standing while facing a wall or a partner.
  • Using both hands, position the ball behind your head, stretching as much as possible, and forcefully throw the ball forward.
  • Ensure that you follow your throw through, being prepared to receive your rebound from your throw. If you are throwing against the wall, make sure that you stand close enough to the wall to receive the rebound, and aim a little higher than you would with a partner.

Chain Press

Category: powerlifting
Force: push
Level: intermediate
Mechanic: compound
Equipment: other
Primary Muscles:
  • chest
Secondary Muscles:
  • shoulders
  • triceps
Instructions:
  • Begin by connecting the chains to the cable handle attachments. Position yourself on the flat bench in the same position as for a dumbbell press. Your wrists should be pronated and arms perpendicular to the floor. This will be your starting position.
  • Lower the chains by flexing the elbows, unloading some of the chain onto the floor.
  • Continue until your elbow forms a 90 degree angle, and then reverse the motion by extending through the elbow to lockout.

Chair Upper Body Stretch

Category: stretching
Force: static
Level: beginner
Equipment: other
Primary Muscles:
  • shoulders
Secondary Muscles:
  • biceps
  • chest
Instructions:
  • Sit on the edge of a chair, gripping the back of it.
  • Straighten your arms, keeping your back straight, and pull your upper body forward so you feel a stretch. Hold for 20-30 seconds.

Chest And Front Of Shoulder Stretch

Category: stretching
Force: static
Level: beginner
Mechanic: isolation
Equipment: other
Primary Muscles:
  • chest
Secondary Muscles:
  • shoulders
Instructions:
  • Start off by standing with your legs together, holding a bodybar or a broomstick.
  • Take a slightly wider than shoulder width grip on the pole and hold it in front of you with your palms facing down.
  • Carefully lift the pole up and behind your head.

Chest Push (multiple response)

Category: plyometrics
Force: push
Level: beginner
Mechanic: compound
Equipment: medicine ball
Primary Muscles:
  • chest
Secondary Muscles:
  • abdominals
  • shoulders
  • triceps
Instructions:
  • Begin in a kneeling position facing a wall or utilize a partner. Hold the ball with both hands tight into the chest.
  • Execute the pass by exploding forward and outward with the hips while pushing the ball as hard as possible.
  • Follow through by falling forward, catching yourself with your hands.
  • Immediately return to an upright position. Repeat for the desired number of repetitions.

Chest Push (single response)

Category: plyometrics
Force: push
Level: beginner
Mechanic: compound
Equipment: medicine ball
Primary Muscles:
  • chest
Secondary Muscles:
  • abdominals
  • shoulders
  • triceps
Instructions:
  • Begin in a kneeling position holding the medicine ball with both hands tightly into the chest.
  • Execute the pass by exploding forward and outward with the hips while pushing the ball as far as possible.
  • Follow through by falling forward, catching yourself with your hands.

Chest Push from 3 point stance

Category: plyometrics
Force: push
Level: beginner
Mechanic: compound
Equipment: medicine ball
Primary Muscles:
  • chest
Secondary Muscles:
  • abdominals
  • shoulders
  • triceps
Instructions:
  • Begin in a three point stance, squatted down with your back flat and one hand on the ground. Place the medicine ball directly in front of you.
  • To begin, take your first step as you pull the ball to your chest, positioning both hands to prepare for the throw.
  • As you execute the second step, explosively release the ball forward as hard as possible.

Chest Push with Run Release

Category: plyometrics
Force: push
Level: beginner
Mechanic: compound
Equipment: medicine ball
Primary Muscles:
  • chest
Secondary Muscles:
  • abdominals
  • shoulders
  • triceps
Instructions:
  • Begin in an athletic stance with the knees bent, hips back, and back flat. Hold the medicine ball near your legs. This will be your starting position.
  • While taking your first step draw the medicine ball into your chest.
  • As you take the second step, explosively push the ball forward, immediately sprinting for 10 yards after the release. If you are really fast, you can catch your own pass!

Circus Bell

Category: strongman
Force: push
Level: expert
Mechanic: compound
Equipment: other
Primary Muscles:
  • shoulders
Secondary Muscles:
  • forearms
  • glutes
  • hamstrings
  • lower back
  • traps
  • triceps
Instructions:
  • The circus bell is an oversized dumbbell with a thick handle. Begin with the dumbbell between your feet, and grip the handle with both hands.
  • Clean the dumbbell by extending through your hips and knees to deliver the implement to the desired shoulder, letting go with the extra hand.
  • Ensure that you get one of the dumbbell heads behind the shoulder to keep from being thrown off balance. To raise it overhead, dip by flexing the knees, and the drive upwards as you extend the dumbbell overhead, leaning slightly away from it as you do so.
  • Carefully guide the bell back to the floor, keeping it under control as much as possible. It is best to perform this event on a thick rubber mat to prevent damage to the floor.

Clean

Category: olympic weightlifting
Force: pull
Level: intermediate
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • hamstrings
Secondary Muscles:
  • calves
  • forearms
  • glutes
  • lower back
  • quadriceps
  • shoulders
  • traps
Instructions:
  • With a barbell on the floor close to the shins, take an overhand (or hook) grip just outside the legs. Lower your hips with the weight focused on the heels, back straight, head facing forward, chest up, with your shoulders just in front of the bar. This will be your starting position.
  • Begin the first pull by driving through the heels, extending your knees. Your back angle should stay the same, and your arms should remain straight. Move the weight with control as you continue to above the knees.
  • Next comes the second pull, the main source of acceleration for the clean. As the bar approaches the mid-thigh position, begin extending through the hips. In a jumping motion, accelerate by extending the hips, knees, and ankles, using speed to move the bar upward. There should be no need to actively pull through the arms to accelerate the weight; at the end of the second pull, the body should be fully extended, leaning slightly back, with the arms still extended.
  • As full extension is achieved, transition into the third pull by aggressively shrugging and flexing the arms with the elbows up and out. At peak extension, aggressively pull yourself down, rotating your elbows under the bar as you do so. Receive the bar in a front squat position, the depth of which is dependent upon the height of the bar at the end of the third pull. The bar should be racked onto the protracted shoulders, lightly touching the throat with the hands relaxed. Continue to descend to the bottom squat position, which will help in the recovery.
  • Immediately recover by driving through the heels, keeping the torso upright and elbows up. Continue until you have risen to a standing position.

Clean and Jerk

Category: olympic weightlifting
Force: push
Level: expert
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • shoulders
Secondary Muscles:
  • abdominals
  • glutes
  • hamstrings
  • lower back
  • quadriceps
  • traps
  • triceps
Instructions:
  • With a barbell on the floor close to the shins, take an overhand or hook grip just outside the legs. Lower your hips with the weight focused on the heels, back straight, head facing forward, chest up, with your shoulders just in front of the bar. This will be your starting position.
  • Begin the first pull by driving through the heels, extending your knees. Your back angle should stay the same, and your arms should remain straight. Move the weight with control as you continue to above the knees.
  • Next comes the second pull, the main source of acceleration for the clean. As the bar approaches the mid-thigh position, begin extending through the hips. In a jumping motion, accelerate by extending the hips, knees, and ankles, using speed to move the bar upward. There should be no need to actively pull through the arms to accelerate the weight; at the end of the second pull, the body should be fully extended, leaning slightly back, with the arms still extended.
  • As full extension is achieved, transition into the third pull by aggressively shrugging and flexing the arms with the elbows up and out. At peak extension, aggressively pull yourself down, rotating your elbows under the bar as you do so. Receive the bar in a front squat position, the depth of which is dependent upon the height of the bar at the end of the third pull. The bar should be racked onto the protracted shoulders, lightly touching the throat with the hands relaxed. Continue to descend to the bottom squat position, which will help in the recovery.
  • Immediately recover by driving through the heels, keeping the torso upright and elbows up. Continue until you have risen to a standing position.
  • The second phase is the jerk, which raises the weight overhead. Standing with the weight racked on the front of the shoulders, begin with the dip. With your feet directly under your hips, flex the knees without moving the hips backward. Go down only slightly, and reverse direction as powerfully as possible.
  • Drive through the heels create as much speed and force as possible, and be sure to move your head out of the way as the bar leaves the shoulders.
  • At this moment as the feet leave the floor, the feet must be placed into the receiving position as quickly as possible. In the brief moment the feet are not actively driving against the platform, the athletes effort to push the bar up will drive them down. The feet should be split, with one foot forward, and one foot back. Receive the bar with the arms locked out overhead. Return to a standing position.

Clean and Press

Category: strength
Force: push
Level: intermediate
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • shoulders
Secondary Muscles:
  • abdominals
  • calves
  • glutes
  • hamstrings
  • lower back
  • middle back
  • quadriceps
  • shoulders
  • traps
  • triceps
Instructions:
  • Assume a shoulder-width stance, with knees inside the arms. Now while keeping the back flat, bend at the knees and hips so that you can grab the bar with the arms fully extended and a pronated grip that is slightly wider than shoulder width. Point the elbows out to sides. The bar should be close to the shins. Position the shoulders over or slightly ahead of the bar. Establish a flat back posture. This will be your starting position.
  • Begin to pull the bar by extending the knees. Move your hips forward and raise the shoulders at the same rate while keeping the angle of the back constant; continue to lift the bar straight up while keeping it close to your body.
  • As the bar passes the knee, extend at the ankles, knees, and hips forcefully, similar to a jumping motion. As you do so, continue to guide the bar with your hands, shrugging your shoulders and using the momentum from your movement to pull the bar as high as possible. The bar should travel close to your body, and you should keep your elbows out.
  • At maximum elevation, your feet should clear the floor and you should start to pull yourself under the bar. The mechanics of this could change slightly, depending on the weight used. You should descend into a squatting position as you pull yourself under the bar.
  • As the bar hits terminal height, rotate your elbows around and under the bar. Rack the bar across the front of the shoulders while keeping the torso erect and flexing the hips and knees to absorb the weight of the bar.
  • Stand to full height, holding the bar in the clean position.
  • Without moving your feet, press the bar overhead as you exhale. Lower the bar under control .

Clean from Blocks

Category: olympic weightlifting
Force: pull
Level: intermediate
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • calves
  • glutes
  • hamstrings
  • shoulders
  • traps
Instructions:
  • With a barbell on boxes or stands of the desired height, take an overhand or hook grip just outside the legs. Lower your hips with the weight focused on the heels, back straight, head facing forward, chest up, with your shoulders just in front of the bar. This will be your starting position.
  • Begin the first pull by driving through the heels, extending your knees. Your back angle should stay the same, and your arms should remain straight with the elbows pointed out.
  • As full extension is achieved, transition into the receiving position by aggressively shrugging and flexing the arms with the elbows up and out. Aggressively pull yourself down, rotating your elbows under the bar as you do so. Receive the bar in a front squat position, the depth of which is dependent upon the height of the bar at the end of the third pull. The bar should be racked onto the protracted shoulders, lightly touching the throat with the hands relaxed. Continue to descend to the bottom squat position, which will help in the recovery.
  • Immediately recover by driving through the heels, keeping the torso upright and elbows up. Continue until you have risen to a standing position. Return the weight to the boxes for the next rep.

Clean Shrug

Category: olympic weightlifting
Force: pull
Level: beginner
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • traps
Secondary Muscles:
  • forearms
  • shoulders
Instructions:
  • Begin with a shoulder width, double overhand or hook grip, with the bar hanging at the mid thigh position. Your back should be straight and inclined slightly forward.
  • Shrug your shoulders towards your ears. While this exercise can usually by loaded with heavier weight than a clean, avoid overloading to the point that the execution slows down.

Clock Push-Up

Category: strength
Force: push
Level: intermediate
Mechanic: compound
Equipment: body only
Primary Muscles:
  • chest
Secondary Muscles:
  • shoulders
  • triceps
Instructions:
  • Move into a prone position on the floor, supporting your weight on your hands and toes.
  • Your arms should be fully extended with the hands around shoulder width. Keep your body straight throughout the movement. This will be your starting position.
  • Descend by flexing at the elbow, lowering your chest toward the ground.
  • At the bottom, reverse the motion by pushing yourself up through elbow extension as quickly as possible until you are air borne. Aim to “jump” 12-18 inches to one side.
  • As you accelerate up, move your outside foot away from your direction of travel. Leaving the ground, shift your body about 30 degrees for the next repetition.
  • Return to the starting position and repeat the exercise, working all the way around until you are back where you started.

Close-Grip Barbell Bench Press

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • triceps
Secondary Muscles:
  • chest
  • shoulders
Instructions:
  • Lie back on a flat bench. Using a close grip (around shoulder width), lift the bar from the rack and hold it straight over you with your arms locked. This will be your starting position.
  • As you breathe in, come down slowly until you feel the bar on your middle chest. Tip: Make sure that - as opposed to a regular bench press - you keep the elbows close to the torso at all times in order to maximize triceps involvement.
  • After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your triceps muscles. Lock your arms in the contracted position, hold for a second and then start coming down slowly again. Tip: It should take at least twice as long to go down than to come up.
  • Repeat the movement for the prescribed amount of repetitions.
  • When you are done, place the bar back in the rack.

Close-Grip Dumbbell Press

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: dumbbell
Primary Muscles:
  • triceps
Secondary Muscles:
  • chest
  • shoulders
Instructions:
  • Place a dumbbell standing up on a flat bench.
  • Ensuring that the dumbbell stays securely placed at the top of the bench, lie perpendicular to the bench with only your shoulders lying on the surface. Hips should be below the bench and your legs bent with your feet firmly on the floor.
  • Grasp the dumbbell with both hands and hold it straight over your chest at arm’s length. Both palms should be pressing against the underside of the sides of the dumbbell. This will be your starting position.
  • Initiate the movement by lowering the dumbbell to your chest.
  • Return to the starting position by extending the elbows.

Close-Grip EZ-Bar Press

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: e-z curl bar
Primary Muscles:
  • triceps
Secondary Muscles:
  • chest
  • shoulders
Instructions:
  • Lie on a flat bench with an EZ bar loaded to an appropriate weight.
  • Using a narrow grip lift the bar and hold it straight over your torso with your elbows in. The arms should be perpendicular to the floor. This will be your starting position.
  • Now lower the bar down to your lower chest as you breathe in. Keep the elbows in as you perform this movement.
  • Using the triceps to push the bar back up, press it back to the starting position by extending the elbows as you exhale.
  • Repeat.

Close-Grip Front Lat Pulldown

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: cable
Primary Muscles:
  • lats
Secondary Muscles:
  • biceps
  • middle back
  • shoulders
Instructions:
  • Sit down on a pull-down machine with a wide bar attached to the top pulley. Make sure that you adjust the knee pad of the machine to fit your height. These pads will prevent your body from being raised by the resistance attached to the bar.
  • Grab the bar with the palms facing forward using the prescribed grip. Note on grips: For a wide grip, your hands need to be spaced out at a distance wider than your shoulder width. For a medium grip, your hands need to be spaced out at a distance equal to your shoulder width and for a close grip at a distance smaller than your shoulder width.
  • As you have both arms extended in front of you - while holding the bar at the chosen grip width - bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out. This is your starting position.
  • As you breathe out, bring the bar down until it touches your upper chest by drawing the shoulders and the upper arms down and back. Tip: Concentrate on squeezing the back muscles once you reach the full contracted position. The upper torso should remain stationary (only the arms should move). The forearms should do no other work except for holding the bar; therefore do not try to pull the bar down using the forearms.
  • After a second in the contracted position, while squeezing your shoulder blades together, slowly raise the bar back to the starting position when your arms are fully extended and the lats are fully stretched. Inhale during this portion of the movement.
  • 6. Repeat this motion for the prescribed amount of repetitions.

Close-Grip Push-Up off of a Dumbbell

Category: strength
Force: push
Level: intermediate
Mechanic: compound
Equipment: body only
Primary Muscles:
  • triceps
Secondary Muscles:
  • abdominals
  • chest
  • shoulders
Instructions:
  • Lie on the floor and place your hands on an upright dumbbell. Supporting your weight on your toes and hands, keep your torso rigid and your elbows in with your arms straight. This will be your starting position.
  • Lower your body, allowing the elbows to flex while you inhale. Keep your body straight, not allowing your hips to rise or sag.
  • Press yourself back up to the starting position by extending the elbows. Breathe out as you perform this step.
  • After a pause at the contracted position, repeat the movement for the prescribed amount of repetitions.

Conan's Wheel

Category: strongman
Level: intermediate
Mechanic: compound
Equipment: other
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • abdominals
  • biceps
  • calves
  • forearms
  • lower back
  • shoulders
  • traps
Instructions:
  • With the weight loaded, take a zurcher hold on the end of the implement. Place the bar in the crook of the elbow and hold onto your wrist. Try to keep the weight off of the forearms.
  • Begin by lifting the weight from the ground. Keep a tight, upright posture as you being to walk, taking short, fast steps. Look up and away as you turn in a circle. Do not hold your breath during the event. Continue walking until you complete one or more complete turns.

Cross Over - With Bands

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: bands
Primary Muscles:
  • chest
Secondary Muscles:
  • biceps
  • shoulders
Instructions:
  • Secure an exercise band around a stationary post.
  • While facing away from the post, grab the handles on both ends of the band and step forward enough to create tension on the band.
  • Raise your arms to the sides, parallel to the floor, perpendicular to your torso (your torso and the arms should resemble the letter "T") and with the palms facing forward. Have them extended with a slight bend at the elbows. This will be your starting position.
  • While keeping your arms straight, bring them across your chest in a semicircular motion to the front as you exhale and flex your pecs. Hold the contraction for a second.
  • Slowly return to the starting position as you inhale.
  • Perform for the recommended amount of repetitions.

Crucifix

Category: strongman
Force: static
Level: beginner
Mechanic: isolation
Equipment: other
Primary Muscles:
  • shoulders
Secondary Muscles:
  • forearms
Instructions:
  • In the crucifix, you statically hold weights out to the side for time. While the event can be practiced using dumbbells, it is best to practice with one of the various implements used, such as axes and hammers, as it feels different.
  • Begin standing, and raise your arms out to the side holding the implements. Your arms should be parallel to the ground. In competition, judges or sensors are used to let you know when you break parallel. Hold for as long as you can. Typically, the weights should be heavy enough that you fail in 30-60 seconds.

Cuban Press

Category: strength
Force: push
Level: intermediate
Mechanic: compound
Equipment: dumbbell
Primary Muscles:
  • shoulders
Secondary Muscles:
  • traps
Instructions:
  • Take a dumbbell in each hand with a pronated grip in a standing position. Raise your upper arms so that they are parallel to the floor, allowing your lower arms to hang in the "scarecrow" position. This will be your starting position.
  • To initiate the movement, externally rotate the shoulders to move the upper arm 180 degrees. Keep the upper arms in place, rotating the upper arms until the wrists are directly above the elbows, the forearms perpendicular to the floor.
  • Now press the dumbbells by extending at the elbows, straightening your arms overhead.
  • Return to the starting position as you breathe in by reversing the steps.
  • Repeat for the recommended amount of repetitions.

Decline Barbell Bench Press

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • chest
Secondary Muscles:
  • shoulders
  • triceps
Instructions:
  • Secure your legs at the end of the decline bench and slowly lay down on the bench.
  • Using a medium width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over you with your arms locked. The arms should be perpendicular to the floor. This will be your starting position. Tip: In order to protect your rotator cuff, it is best if you have a spotter help you lift the barbell off the rack.
  • As you breathe in, come down slowly until you feel the bar on your lower chest.
  • After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your chest muscles. Lock your arms and squeeze your chest in the contracted position, hold for a second and then start coming down slowly again. Tip: It should take at least twice as long to go down than to come up).
  • Repeat the movement for the prescribed amount of repetitions.
  • When you are done, place the bar back in the rack.

Decline Close-Grip Bench To Skull Crusher

Category: strength
Force: push
Level: intermediate
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • triceps
Secondary Muscles:
  • chest
  • shoulders
Instructions:
  • Secure your legs at the end of the decline bench and slowly lay down on the bench.
  • Using a close grip (a grip that is slightly less than shoulder width), lift the bar from the rack and hold it straight over you with your arms locked and elbows in. The arms should be perpendicular to the floor. This will be your starting position. Tip: In order to protect your rotator cuff, it is best if you have a spotter help you lift the barbell off the rack.
  • Now lower the bar down to your lower chest as you breathe in. Keep the elbows in as you perform this movement.
  • Using the triceps to push the bar back up, press it back to the starting position as you exhale.
  • As you breathe in and you keep the upper arms stationary, bring the bar down slowly by moving your forearms in a semicircular motion towards you until you feel the bar slightly touch your forehead. Breathe in as you perform this portion of the movement.
  • Lift the bar back to the starting position by contracting the triceps and exhaling.
  • Repeat steps 3-6 until the recommended amount of repetitions is performed.

Decline Dumbbell Bench Press

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: dumbbell
Primary Muscles:
  • chest
Secondary Muscles:
  • shoulders
  • triceps
Instructions:
  • Secure your legs at the end of the decline bench and lie down with a dumbbell on each hand on top of your thighs. The palms of your hand will be facing each other.
  • Once you are laying down, move the dumbbells in front of you at shoulder width.
  • Once at shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you. This will be your starting position.
  • Bring down the weights slowly to your side as you breathe out. Keep full control of the dumbbells at all times. Tip: Throughout the motion, the forearms should always be perpendicular to the floor.
  • As you breathe out, push the dumbbells up using your pectoral muscles. Lock your arms in the contracted position, squeeze your chest, hold for a second and then start coming down slowly. Tip: It should take at least twice as long to go down than to come up..
  • Repeat the movement for the prescribed amount of repetitions of your training program.

Decline Push-Up

Category: strength
Force: push
Level: beginner
Mechanic: compound
Primary Muscles:
  • chest
Secondary Muscles:
  • shoulders
  • triceps
Instructions:
  • Lie on the floor face down and place your hands about 36 inches apart while holding your torso up at arms length. Move your feet up to a box or bench. This will be your starting position.
  • Next, lower yourself downward until your chest almost touches the floor as you inhale.
  • Now breathe out and press your upper body back up to the starting position while squeezing your chest.
  • After a brief pause at the top contracted position, you can begin to lower yourself downward again for as many repetitions as needed.

Decline Smith Press

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: machine
Primary Muscles:
  • chest
Secondary Muscles:
  • shoulders
  • triceps
Instructions:
  • Place a decline bench underneath the Smith machine. Now place the barbell at a height that you can reach when lying down and your arms are almost fully extended. Using a pronated grip that is wider than shoulder width, unlock the bar from the rack and hold it straight over you with your arms extended. This will be your starting position.
  • As you inhale, lower the bar under control by allowing the elbows to flex, lightly contacting the torso.
  • After a brief pause, bring the bar back to the starting position by extending the elbows, exhaling as you do so.
  • Repeat the movement for the prescribed amount of repetitions.
  • When the set is complete, lock the bar back in the rack.

Dip Machine

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: machine
Primary Muscles:
  • triceps
Secondary Muscles:
  • chest
  • shoulders
Instructions:
  • Sit securely in a dip machine, select the weight and firmly grasp the handles.
  • Now keep your elbows in at your sides in order to place emphasis on the triceps. The elbows should be bent at a 90 degree angle.
  • As you contract the triceps, extend your arms downwards as you exhale. Tip: At the bottom of the movement, focus on keeping a little bend in your arms to keep tension on the triceps muscle.
  • Now slowly let your arms come back up to the starting position as you inhale.
  • Repeat for the recommended amount of repetitions.

Dips - Chest Version

Category: strength
Force: push
Level: intermediate
Mechanic: compound
Equipment: other
Primary Muscles:
  • chest
Secondary Muscles:
  • shoulders
  • triceps
Instructions:
  • For this exercise you will need access to parallel bars. To get yourself into the starting position, hold your body at arms length (arms locked) above the bars.
  • While breathing in, lower yourself slowly with your torso leaning forward around 30 degrees or so and your elbows flared out slightly until you feel a slight stretch in the chest.
  • Once you feel the stretch, use your chest to bring your body back to the starting position as you breathe out. Tip: Remember to squeeze the chest at the top of the movement for a second.
  • Repeat the movement for the prescribed amount of repetitions.

Dips - Triceps Version

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: body only
Primary Muscles:
  • triceps
Secondary Muscles:
  • chest
  • shoulders
Instructions:
  • To get into the starting position, hold your body at arm's length with your arms nearly locked above the bars.
  • Now, inhale and slowly lower yourself downward. Your torso should remain upright and your elbows should stay close to your body. This helps to better focus on tricep involvement. Lower yourself until there is a 90 degree angle formed between the upper arm and forearm.
  • Then, exhale and push your torso back up using your triceps to bring your body back to the starting position.
  • Repeat the movement for the prescribed amount of repetitions.

Double Kettlebell Jerk

Category: strength
Force: push
Level: intermediate
Mechanic: compound
Equipment: kettlebells
Primary Muscles:
  • shoulders
Secondary Muscles:
  • calves
  • quadriceps
  • triceps
Instructions:
  • Hold a kettlebell by the handle in each hand.
  • Clean the kettlebells to your shoulders by extending through the legs and hips as you pull the kettlebells towards your shoulders. Rotate your wrists as you do so, so that the palms face forward. This will be your starting position.
  • Dip your body by bending the knees, keeping your torso upright.
  • Immediately reverse direction, driving through the heels, in essence jumping to create momentum.
  • As you do so, press the kettlebells overhead to lockout by extending the arms, using your body's momentum to move the weights.
  • Return your feet to the ground in a split fashion, with one foot forward and one foot back.
  • Keeping the weights overhead, return to a standing position, bringing your feet together. Lower the weights to perform the next repetition.

Double Kettlebell Push Press

Category: strength
Force: push
Level: intermediate
Mechanic: compound
Equipment: kettlebells
Primary Muscles:
  • shoulders
Secondary Muscles:
  • calves
  • quadriceps
  • triceps
Instructions:
  • Clean two kettlebells to your shoulders.
  • Squat down a few inches and reverse the motion rapidly. Use the momentum from the legs to drive the kettlebells overhead.
  • Once the kettlebells are locked out, lower the kettlebells to your shoulders and repeat.

Double Kettlebell Snatch

Category: strength
Force: pull
Level: expert
Mechanic: compound
Equipment: kettlebells
Primary Muscles:
  • shoulders
Secondary Muscles:
  • glutes
  • hamstrings
  • quadriceps
Instructions:
  • Place two kettlebells behind your feet. Bend your knees and sit back to pick up the kettlebells.
  • Swing the kettlebells between your legs forcefully and reverse the direction.
  • Drive through with your hips and lock the ketttlebells overhead in one uninterrupted motion.

Double Kettlebell Windmill

Category: strength
Force: pull
Level: intermediate
Equipment: kettlebells
Primary Muscles:
  • abdominals
Secondary Muscles:
  • glutes
  • hamstrings
  • shoulders
  • triceps
Instructions:
  • Place a kettlebell in front of your front foot and clean and press a kettlebell overhead with your opposite arm. Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulders. Rotate your wrist as you do so, so that the palm faces forward.
  • Keeping the kettlebell locked out at all times, push your butt out in the direction of the locked out kettlebell. Turn your feet out at a forty-five degree angle from the arm with the locked out kettlebell.
  • Bending at the hip to one side, sticking your butt out, slowly lean until you can retrieve the kettlebell from the floor. Keep your eyes on the kettlebell that you hold over your head at all times.
  • Pause for a second after retrieving the kettlebell from the ground and reverse the motion back to the starting position.

Drop Push

Category: plyometrics
Force: push
Level: intermediate
Mechanic: compound
Equipment: other
Primary Muscles:
  • chest
Secondary Muscles:
  • shoulders
  • triceps
Instructions:
  • Position low boxes or other platforms 2-3 feet apart.
  • Move to a pushup position between them, supporting yourself by placing your hands on the boxes.
  • With good posture, drop from the platforms by pressing up and moving your hands to shoulder width, cushioning your landing by absorbing the impact through the arm.

Dumbbell Bench Press

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: dumbbell
Primary Muscles:
  • chest
Secondary Muscles:
  • shoulders
  • triceps
Instructions:
  • Lie down on a flat bench with a dumbbell in each hand resting on top of your thighs. The palms of your hands will be facing each other.
  • Then, using your thighs to help raise the dumbbells up, lift the dumbbells one at a time so that you can hold them in front of you at shoulder width.
  • Once at shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you. The dumbbells should be just to the sides of your chest, with your upper arm and forearm creating a 90 degree angle. Be sure to maintain full control of the dumbbells at all times. This will be your starting position.
  • Then, as you breathe out, use your chest to push the dumbbells up. Lock your arms at the top of the lift and squeeze your chest, hold for a second and then begin coming down slowly. Tip: Ideally, lowering the weight should take about twice as long as raising it.
  • Repeat the movement for the prescribed amount of repetitions of your training program.

Dumbbell Bench Press with Neutral Grip

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: dumbbell
Primary Muscles:
  • chest
Secondary Muscles:
  • shoulders
  • triceps
Instructions:
  • Take a dumbbell in each hand and lay back onto a flat bench. Your feet should be flat on the floor and your shoulder blades retracted.
  • Maintaining a neutral grip, palms facing each other, begin with your arms extended directly above you, perpendicular to the floor. This will be your starting position.
  • Begin the movement by flexing the elbow, lowering the upper arms to the side. Descend until the dumbbells are to your torso.
  • Pause, then extend the elbow and return to the starting position.

Dumbbell Clean

Category: strength
Force: pull
Level: intermediate
Mechanic: compound
Equipment: dumbbell
Primary Muscles:
  • hamstrings
Secondary Muscles:
  • calves
  • forearms
  • glutes
  • lower back
  • quadriceps
  • shoulders
  • traps
Instructions:
  • Begin standing with a dumbbell in each hand with your feet shoulder width apart.
  • Lower the weights to the floor by flexing at the hips and knees, pushing your hips back until the dumbbells reach the floor. This will be your starting position.
  • To initiate the movement, violently jump upward by extending the hips, knees, and ankles to acclerate the weights upward. Maintaining a neutral grip on the dumbbells, keep the arms straight until full extension is reached.
  • After full extension, rebend the hips and knees to receive the weight in a squat position. Allow the arms to bend, guiding the dumbbells to your shoulders.
  • Upon receiving the weight in the squat position, extend the hips and knees to finish in a standing position with the weights on your shoulders.

Dumbbell Floor Press

Category: powerlifting
Force: push
Level: intermediate
Mechanic: compound
Equipment: dumbbell
Primary Muscles:
  • triceps
Secondary Muscles:
  • chest
  • shoulders
Instructions:
  • Lay on the floor holding dumbbells in your hands. Your knees can be bent. Begin with the weights fully extended above you.
  • Lower the weights until your upper arm comes in contact with the floor. You can tuck your elbows to emphasize triceps size and strength, or to focus on your chest angle your arms to the side.
  • Pause at the bottom, and then bring the weight together at the top by extending through the elbows.

Dumbbell Incline Row

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: dumbbell
Primary Muscles:
  • middle back
Secondary Muscles:
  • biceps
  • forearms
  • lats
  • shoulders
Instructions:
  • Using a neutral grip, lean into an incline bench.
  • Take a dumbbell in each hand with a neutral grip, beginning with the arms straight. This will be your starting position.
  • Retract the shoulder blades and flex the elbows to row the dumbbells to your side.
  • Pause at the top of the motion, and then return to the starting position.

Dumbbell Incline Shoulder Raise

Category: strength
Force: push
Level: beginner
Mechanic: isolation
Equipment: dumbbell
Primary Muscles:
  • shoulders
Secondary Muscles:
  • triceps
Instructions:
  • Sit on an Incline Bench while holding a dumbbell on each hand on top of your thighs.
  • Lift your legs up to kick the weights to your shoulders and lean back. Position the dumbbells above your shoulders with your arms extended. The arms should be perpendicular to the floor with your palms facing forward and knuckles pointing towards the ceiling. This will be your starting position.
  • While keeping the arms straight and locked, lift the dumbbells by raising the shoulders from the bench as you breathe out.
  • Bring back the dumbbells to the starting position as you breathe in.
  • Repeat for the recommended amount of repetitions.

Dumbbell Lying One-Arm Rear Lateral Raise

Category: strength
Force: pull
Level: intermediate
Mechanic: isolation
Equipment: dumbbell
Primary Muscles:
  • shoulders
Secondary Muscles:
  • middle back
Instructions:
  • While holding a dumbbell in one hand, lay with your chest down on a slightly inclined (around 15 degrees when measured from the floor) adjustable bench. The other hand can be used to hold to the leg of the bench for stability.
  • Position the palm of the hand that is holding the dumbbell in a neutral manner (palms facing your torso) as you keep the arm extended with the elbow slightly bent. This will be your starting position.
  • Now raise the arm with the dumbbell to the side until your elbow is at shoulder height and your arm is roughly parallel to the floor as you exhale. Tip: Maintain your arm perpendicular to the torso while keeping your arm extended throughout the movement. Also, keep the contraction at the top for a second.
  • Slowly lower the dumbbell to the starting position as you inhale.
  • Repeat for the recommended amount of repetitions.

Dumbbell Lying Rear Lateral Raise

Category: strength
Force: pull
Level: intermediate
Mechanic: isolation
Equipment: dumbbell
Primary Muscles:
  • shoulders
Instructions:
  • While holding a dumbbell in each hand, lay with your chest down on a slightly inclined (around 15 degrees when measured from the floor) adjustable bench.
  • Position the palms of the hands in a neutral manner (palms facing your torso) as you keep the arms extended with the elbows slightly bent. This will be your starting position.
  • Now raise the arms to the side until your elbows are at shoulder height and your arms are roughly parallel to the floor as you exhale. Tip: Maintain your arms perpendicular to the torso while keeping them extended throughout the movement. Also, keep the contraction at the top for a second.
  • Slowly lower the dumbbells to the starting position as you inhale.
  • Repeat for the recommended amount of repetitions and then switch to the other arm.

Dumbbell One-Arm Shoulder Press

Category: strength
Force: push
Level: intermediate
Mechanic: compound
Equipment: dumbbell
Primary Muscles:
  • shoulders
Secondary Muscles:
  • triceps
Instructions:
  • Grab a dumbbell and either sit on a military press bench or a utility bench that has a back support on it as you place the dumbbells upright on top of your thighs or stand up straight.
  • Clean the dumbbell up to bring it to shoulder height. The other hand can be kept fully extended to the side, by the waist or grabbing a fixed surface.
  • Rotate the wrist so that the palm of your hand is facing forward. This is your starting position.
  • As you exhale, push the dumbbell up until your arm is fully extended.
  • After a second pause, slowly come down back to the starting position as you inhale.
  • Repeat for the recommended amount of repetitions and then switch arms.

Dumbbell One-Arm Upright Row

Category: strength
Force: pull
Level: intermediate
Mechanic: compound
Equipment: dumbbell
Primary Muscles:
  • shoulders
Secondary Muscles:
  • biceps
  • traps
Instructions:
  • Grab a dumbbell and stand up straight with your arm extended in front of you with a slight bend at the elbows and your back straight. This will be your starting position. Tip: The dumbbell should be resting on top of your thigh with the palm of your hands facing your thighs.
  • Keep the other hand can be kept fully extended to the side, by the waist or grabbing a fixed surface. This will be your starting position.
  • Use your side shoulders to lift the dumbbell as you exhale. The dumbbell should be close to the body as you move it up. Continue to lift it until the dumbbell is nearly in line with your chin. Tip: Your elbows should drive the motion. As you lift the dumbbell, your elbow should always be higher than your forearm. Also, keep your torso stationary and pause for a second at the top of the movement.
  • Lower the dumbbell back down slowly to the starting position. Inhale as you perform this portion of the movement.
  • Repeat for the recommended amount of repetitions and switch arms.

Dumbbell Raise

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: dumbbell
Primary Muscles:
  • shoulders
Secondary Muscles:
  • biceps
Instructions:
  • Grab a dumbbell in each arm and stand up straight with your arms extended by your sides with a slight bend at the elbows and your back straight. This will be your starting position. Tip: The dumbbell should be next to your thighs with the palm of your hands facing back.
  • Use your side shoulders to lift the dumbbells as you exhale. The dumbbells should be to the side of the body as you move them up. Continue to lift it until the dumbbells are nearly in line with your chin. Tip: Your elbows should drive the motion. As you lift the dumbbell, your elbow should always be higher than your forearm. Also, keep your torso stationary and pause for a second at the top of the movement.
  • Lower the dumbbells back down slowly to the starting position. Inhale as you perform this portion of the movement.
  • Repeat for the recommended amount of repetitions.

Dumbbell Scaption

Category: strength
Force: push
Level: beginner
Mechanic: isolation
Equipment: dumbbell
Primary Muscles:
  • shoulders
Secondary Muscles:
  • traps
Instructions:
  • This corrective exercise strengthens the muscles that stabilize your shoulder blade. Hold a light weight in each hand, hanging at your sides. Your thumbs should pointing up.
  • Begin the movement raising your arms out in front of you, about 30 degrees off center. Your arms should be fully extended as you perform the movement.
  • Continue until your arms are parallel to the ground, and then return to the starting position.

Dumbbell Shoulder Press

Category: strength
Force: push
Level: intermediate
Mechanic: compound
Equipment: dumbbell
Primary Muscles:
  • shoulders
Secondary Muscles:
  • triceps
Instructions:
  • While holding a dumbbell in each hand, sit on a military press bench or utility bench that has back support. Place the dumbbells upright on top of your thighs.
  • Now raise the dumbbells to shoulder height one at a time using your thighs to help propel them up into position.
  • Make sure to rotate your wrists so that the palms of your hands are facing forward. This is your starting position.
  • Now, exhale and push the dumbbells upward until they touch at the top.
  • Then, after a brief pause at the top contracted position, slowly lower the weights back down to the starting position while inhaling.
  • Repeat for the recommended amount of repetitions.

Elbow Circles

Category: stretching
Force: pull
Level: beginner
Mechanic: isolation
Primary Muscles:
  • shoulders
Secondary Muscles:
  • traps
Instructions:
  • Sit or stand with your feet slightly apart.
  • Place your hands on your shoulders with your elbows at shoulder level and pointing out.
  • Slowly make a circle with your elbows. Breathe out as you start the circle and breathe in as you complete the circle.

Elbows Back

Category: stretching
Force: static
Level: beginner
Mechanic: isolation
Primary Muscles:
  • chest
Secondary Muscles:
  • shoulders
Instructions:
  • Stand up straight.
  • Place both hands on your lower back, fingers pointing downward and elbows out.
  • Then gently pull your elbows back aiming to touch them together.

Extended Range One-Arm Kettlebell Floor Press

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: kettlebells
Primary Muscles:
  • chest
Secondary Muscles:
  • shoulders
  • triceps
Instructions:
  • Lie on the floor and position a kettlebell for one arm to press. The kettlebell should be held by the handle. The leg on the same side that you are pressing should be bent, with the knee crossing over the midline of the body.
  • Press the kettlebell by extending the elbow and adducting the arm, pressing it above your body. Return to the starting position.

External Rotation

Category: strength
Force: pull
Level: beginner
Mechanic: isolation
Equipment: dumbbell
Primary Muscles:
  • shoulders
Instructions:
  • Lie sideways on a flat bench with one arm holding a dumbbell and the other hand on top of the bench folded so that you can rest your head on it.
  • Bend the elbows of the arm holding the dumbbell so that it creates a 90-degree angle between the upper arm and the forearm. Tip: Keep the arm parallel to your torso.
  • Now bend the elbow while keeping the upper arm stationary. In this manner, the forearm will be parallel to the floor and perpendicular to your torso (Tip: So the forearm will be directly in front of you). The upper arm will be stationary by your torso and should be parallel to the floor (aligned with your torso at all times). This will be your starting position.
  • As you breathe out, externally rotate your forearm so that the dumbbell is lifted up in a semicircle motion as you maintain the 90 degree angle bend between the upper arms and the forearm. You will continue this external rotation until the forearm is perpendicular to the floor and the torso pointing towards the ceiling. At this point you will hold the contraction for a second.
  • As you breathe in, slowly go back to the starting position.
  • Repeat for the recommended amount of repetitions and then switch to the other arm.

External Rotation with Band

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: bands
Primary Muscles:
  • shoulders
Instructions:
  • Choke the band around a post. The band should be at the same height as your elbow. Stand with your left side to the band a couple of feet away.
  • Grasp the end of the band with your right hand, and keep your elbow pressed firmly to your side. We recommend you hold a pad or foam roll in place with your elbow to keep it firmly in position.
  • With your upper arm in position, your elbow should be flexed to 90 degrees with your hand reaching across the front of your torso. This will be your starting position.
  • Execute the movement by rotating your arm in a backhand motion, keeping your elbow in place.
  • Continue as far as you are able, pause, and then return to the starting position.

External Rotation with Cable

Category: strength
Force: pull
Level: beginner
Mechanic: isolation
Equipment: cable
Primary Muscles:
  • shoulders
Instructions:
  • Adjust the cable to the same height as your elbow. Stand with your left side to the band a couple of feet away.
  • Grasp the handle with your right hand, and keep your elbow pressed firmly to your side. We recommend you hold a pad or foam roll in place with your elbow to keep it firmly in position.
  • With your upper arm in position, your elbow should be flexed to 90 degrees with your hand reaching across the front of your torso. This will be your starting position.
  • Execute the movement by rotating your arm in a backhand motion, keeping your elbow in place.

Face Pull

Category: strength
Force: pull
Level: intermediate
Mechanic: compound
Equipment: cable
Primary Muscles:
  • shoulders
Secondary Muscles:
  • middle back
Instructions:
  • Facing a high pulley with a rope or dual handles attached, pull the weight directly towards your face, separating your hands as you do so. Keep your upper arms parallel to the ground.

Floor Press

Category: powerlifting
Force: push
Level: intermediate
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • triceps
Secondary Muscles:
  • chest
  • shoulders
Instructions:
  • Adjust the j-hooks so they are at the appropriate height to rack the bar. Begin lying on the floor with your head near the end of a power rack. Keeping your shoulder blades pulled together; pull the bar off of the hooks.
  • Lower the bar towards the bottom of your chest or upper stomach, squeezing the bar and attempting to pull it apart as you do so. Ensure that you tuck your elbows throughout the movement. Lower the bar until your upper arm contacts the ground and pause, preventing any slamming or bouncing of the weight.
  • Press the bar back up as fast as you can, keeping the bar, your wrists, and elbows in line as you do so.

Floor Press with Chains

Category: powerlifting
Force: push
Level: intermediate
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • triceps
Secondary Muscles:
  • chest
  • shoulders
Instructions:
  • Adjust the j-hooks so they are at the appropriate height to rack the bar. For this exercise, drape the chains directly over the end of the bar, trying to keep the ends away from the plates.
  • Begin lying on the floor with your head near the end of a power rack. Keeping your shoulder blades pulled together, pull the bar off of the hooks.
  • Lower the bar towards the bottom of your chest or upper stomach, squeezing the bar and attempting to pull it apart as you do so. Ensure that you tuck your elbows throughout the movement. Lower the bar until your upper arm contacts the ground and pause, preventing any slamming or bouncing of the weight.
  • Press the bar back up as fast as you can, keeping the bar, your wrists, and elbows in line as you do so.

Forward Drag with Press

Category: strongman
Force: push
Level: intermediate
Mechanic: compound
Equipment: other
Primary Muscles:
  • chest
Secondary Muscles:
  • calves
  • glutes
  • hamstrings
  • quadriceps
  • shoulders
  • triceps
Instructions:
  • Attach a dual handled chain or rope attachment to the sled. You should be facing away from the sled, holding a handle in each hand.
  • Begin the movement by moving forward for one step. Leaning forward, extend through the legs and hips to move, pausing with each step to extend through the elbows, pressing your hands forward. Step forward until you return to the start position prepared to press.

Front Cable Raise

Category: strength
Force: push
Level: beginner
Mechanic: isolation
Equipment: cable
Primary Muscles:
  • shoulders
Instructions:
  • Select the weight on a low pulley machine and grasp the single hand cable attachment that is attached to the low pulley with your left hand.
  • Face away from the pulley and put your arm straight down with the hand cable attachment in front of your thighs at arms' length with the palms of the hand facing your thighs. This will be your starting position.
  • While maintaining the torso stationary (no swinging), lift the left arm to the front with a slight bend on the elbow and the palms of the hand always faces down. Continue to go up until you arm is slightly above parallel to the floor. Exhale as you execute this portion of the movement and pause for a second at the top.
  • Now as you inhale lower the arm back down slowly to the starting position.
  • Once all of the recommended amount of repetitions have been performed for this arm, switch arms and perform the exercise with the right one.

Front Dumbbell Raise

Category: strength
Force: push
Level: beginner
Mechanic: isolation
Equipment: dumbbell
Primary Muscles:
  • shoulders
Instructions:
  • Pick a couple of dumbbells and stand with a straight torso and the dumbbells on front of your thighs at arms length with the palms of the hand facing your thighs. This will be your starting position.
  • While maintaining the torso stationary (no swinging), lift the left dumbbell to the front with a slight bend on the elbow and the palms of the hands always facing down. Continue to go up until you arm is slightly above parallel to the floor. Exhale as you execute this portion of the movement and pause for a second at the top. Inhale after the second pause.
  • Now lower the dumbbell back down slowly to the starting position as you simultaneously lift the right dumbbell.
  • Continue alternating in this fashion until all of the recommended amount of repetitions have been performed for each arm.

Front Incline Dumbbell Raise

Category: strength
Force: push
Level: beginner
Mechanic: isolation
Equipment: dumbbell
Primary Muscles:
  • shoulders
Instructions:
  • Sit down on an incline bench with the incline set anywhere between 30 to 60 degrees while holding a dumbbell on each hand. Tip: You can change the angle to hit the muscle a little differently each time.
  • Extend your arms straight in front of you and have your palms facing down with the dumbbells raised about 1 inch above your thighs. This will be your starting position.
  • Slowly raise the dumbbells straight up until they are slightly above your shoulders, while keeping your elbows locked. Squeeze at the top for a second and make sure you breathe out during this portion of the movement. Tip: Keep your head resting down against the bench and your legs on the floor at all times.
  • Lower the arms back to the starting position as you inhale.
  • Repeat for the recommended amount of repetitions.

Front Plate Raise

Category: strength
Force: push
Level: intermediate
Mechanic: isolation
Equipment: other
Primary Muscles:
  • shoulders
Instructions:
  • While standing straight, hold a barbell plate in both hands at the 3 and 9 o'clock positions. Your palms should be facing each other and your arms should be extended and locked with a slight bend at the elbows and the plate should be down near your waist in front of you as far as you can go. Tip: The arms will remain in this position throughout the exercise. This will be your starting position.
  • Slowly raise the plate as you exhale until it is a little above shoulder level. Hold the contraction for a second. Tip: make sure that you do not swing the weight or bend at the elbows. Your torso should remain stationary throughout the movement as well.
  • As you inhale, slowly lower the plate back down to the starting position.
  • Repeat for the recommended amount of repetitions.

Front Raise And Pullover

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • chest
Secondary Muscles:
  • lats
  • shoulders
  • triceps
Instructions:
  • Lie on a flat bench while holding a barbell using a palms down grip that is about 15 inches apart.
  • Place the bar on your upper thighs, extend your arms and lock them while keeping a slight bend on the elbows. This will be your starting position.
  • Now raise the weight using a semicircular motion and keeping your arms straight as you inhale. Continue the same movement until the bar is on the other side above your head . (Tip: the bar will travel approximately 180-degrees). At this point your arms should be parallel to the floor with the palms of your hands facing the ceiling.
  • Now return the barbell to the starting position by reversing the motion as you exhale.
  • Repeat for the recommended amount of repetitions.

Front Two-Dumbbell Raise

Category: strength
Force: push
Level: beginner
Mechanic: isolation
Equipment: dumbbell
Primary Muscles:
  • shoulders
Instructions:
  • Pick a couple of dumbbells and stand with a straight torso and the dumbbells on front of your thighs at arms length with the palms of the hand facing your thighs. This will be your starting position.
  • While maintaining the torso stationary (no swinging), lift the dumbbells to the front with a slight bend on the elbow and the palms of the hands always facing down. Continue to go up until you arms are slightly above parallel to the floor. Exhale as you execute this portion of the movement and pause for a second at the top.
  • As you inhale, lower the dumbbells back down slowly to the starting position.
  • Repeat for the recommended amount of repetitions.

Full Range-Of-Motion Lat Pulldown

Category: strength
Force: pull
Level: intermediate
Mechanic: compound
Equipment: cable
Primary Muscles:
  • lats
Secondary Muscles:
  • biceps
  • middle back
  • shoulders
Instructions:
  • Either standing or seated on a high bench, grasp two stirrup cables that are attached to the high pulleys. Grab with the opposing hand so your arms are crisscrossed about you and your palms are facing forward.
  • Keeping your chest up and maintaining a slight arch in your lower back, pull the handles down as if you were doing a regular pulldown. The range of motion will be more of an arc. During the movement, rotate your hands so that in the bottom position your palms face each other rather than forward. Return slowly to the starting position and repeat.

Goblet Squat

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: kettlebells
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • calves
  • glutes
  • hamstrings
  • shoulders
Instructions:
  • Stand holding a light kettlebell by the horns close to your chest. This will be your starting position.
  • Squat down between your legs until your hamstrings are on your calves. Keep your chest and head up and your back straight.
  • At the bottom position, pause and use your elbows to push your knees out. Return to the starting position, and repeat for 10-20 repetitions.

Hammer Grip Incline DB Bench Press

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: dumbbell
Primary Muscles:
  • chest
Secondary Muscles:
  • shoulders
  • triceps
Instructions:
  • Lie back on an incline bench with a dumbbell on each hand on top of your thighs. The palms of your hand will be facing each other.
  • By using your thighs to help you get the dumbbells up, clean the dumbbells one arm at a time so that you can hold them at shoulder width.
  • Once at shoulder width, keep the palms of your hands with a neutral grip (palms facing each other). Keep your elbows flared out with the upper arms in line with the shoulders (perpendicular to the torso) and the elbows bent creating a 90-degree angle between the upper arm and the forearm. This will be your starting position.
  • Now bring down the weights slowly to your side as you breathe in. Keep full control of the dumbbells at all times.
  • As you breathe out, push the dumbbells up using your pectoral muscles. Lock your arms in the contracted position, hold for a second and then start coming down slowly. Tip: It should take at least twice as long to go down than to come up.
  • Repeat the movement for the prescribed amount of repetitions.
  • When you are done, place the dumbbells back in your thighs and then on the floor. This is the safest manner to dispose of the dumbbells.

Handstand Push-Ups

Category: strength
Force: push
Level: expert
Mechanic: compound
Equipment: body only
Primary Muscles:
  • shoulders
Secondary Muscles:
  • triceps
Instructions:
  • With your back to the wall bend at the waist and place both hands on the floor at shoulder width.
  • Kick yourself up against the wall with your arms straight. Your body should be upside down with the arms and legs fully extended. Keep your whole body as straight as possible. Tip: If doing this for the first time, have a spotter help you. Also, make sure that you keep facing the wall with your head, rather than looking down.
  • Slowly lower yourself to the ground as you inhale until your head almost touches the floor. Tip: It is of utmost importance that you come down slow in order to avoid head injury.
  • Push yourself back up slowly as you exhale until your elbows are nearly locked.
  • Repeat for the recommended amount of repetitions.

Hang Clean

Category: olympic weightlifting
Force: pull
Level: intermediate
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • calves
  • forearms
  • glutes
  • hamstrings
  • lower back
  • shoulders
  • traps
Instructions:
  • Begin with a shoulder width, double overhand or hook grip, with the bar hanging at the mid thigh position. Your back should be straight and inclined slightly forward.
  • Begin by aggressively extending through the hips, knees and ankles, driving the weight upward. As you do so, shrug your shoulders towards your ears.
  • Immediately recover by driving through the heels, keeping the torso upright and elbows up. Continue until you have risen to a standing position.

Hang Clean - Below the Knees

Category: olympic weightlifting
Force: pull
Level: intermediate
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • calves
  • forearms
  • glutes
  • hamstrings
  • lower back
  • shoulders
  • traps
Instructions:
  • Begin with a shoulder width, double overhand or hook grip, with the bar hanging just below the knees. Your back should be straight and inclined slightly forward.
  • Begin by aggressively extending through the hips, knees and ankles, driving the weight upward. As you do so, shrug your shoulders towards your ears. As full extension is achieved, transition into the third pull by aggressively shrugging and flexing the arms with the elbows up and out.
  • At peak extension, aggressively pull yourself down, rotating your elbows under the bar as you do so. Receive the bar in a front squat position, the depth of which is dependent upon the height of the bar at the end of the third pull. The bar should be racked onto the protracted shoulders, lightly touching the throat with the hands relaxed. Continue to descend to the bottom squat position, which will help in the recovery.
  • Immediately recover by driving through the heels, keeping the torso upright and elbows up. Continue until you have risen to a standing position.

Hang Snatch

Category: olympic weightlifting
Force: pull
Level: expert
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • hamstrings
Secondary Muscles:
  • abdominals
  • calves
  • forearms
  • glutes
  • lower back
  • quadriceps
  • shoulders
  • traps
Instructions:
  • Begin with a wide grip on the bar, with an overhand or hook grip. The feet should be directly below the hips with the feet turned out. Your knees should be slightly bent, and the torso inclined forward. The spine should be fully extended and the head facing forward. The bar should be at the hips. This will be your starting position.
  • Aggressively extend through the legs and hips. At peak extension, shrug the shoulders and allow the elbows to flex to the side.
  • As you move your feet into the receiving position, forcefully pull yourself below the bar as you elevate the bar overhead. Receive the bar with your body as low as possible and the arms fully extended overhead.
  • Return to a standing position with the weight overhead. Follow by returning the weight to the ground under control.

Hang Snatch - Below Knees

Category: olympic weightlifting
Force: pull
Level: expert
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • hamstrings
Secondary Muscles:
  • abdominals
  • calves
  • forearms
  • glutes
  • lower back
  • quadriceps
  • shoulders
  • traps
Instructions:
  • Begin with a wide grip on the bar, with an overhand or hook grip. The feet should be directly below the hips with the feet turned out. Your knees should be slightly bent, and the torso inclined forward. The spine should be fully extended and the head facing forward. The bar should be just below the knees. This will be your starting position.
  • Aggressively extend through the legs and hips. At peak extension, shrug the shoulders and allow the elbows to flex to the side.
  • As you move your feet into the receiving position, forcefully pull yourself below the bar as you elevate the bar overhead. Receive the bar with your body as low as possible and the arms fully extended overhead.
  • Return to a standing position with the weight overhead, and then return the weight to the floor under control.

Heaving Snatch Balance

Category: olympic weightlifting
Force: push
Level: intermediate
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • abdominals
  • forearms
  • glutes
  • hamstrings
  • shoulders
  • triceps
Instructions:
  • This drill helps you learn the snatch. Begin by holding a light weight across the back of the shoulders. Your feet should be slightly wider than hip width apart with the feet turned out, the same position that you would perform a squat with.
  • Begin by dipping with the knees slightly, and popping back up to briefly unload the bar. Drive yourself underneath the bar, elevating it overhead as you descend into a full squat.
  • Return to a standing position.

Heavy Bag Thrust

Category: plyometrics
Force: push
Level: beginner
Mechanic: compound
Equipment: other
Primary Muscles:
  • chest
Secondary Muscles:
  • abdominals
  • shoulders
  • triceps
Instructions:
  • Utilize a heavy bag for this exercise. Assume an upright stance next to the bag, with your feet staggered, fairly wide apart. Place your hand on the bag at about chest height. This will be your starting position.
  • Begin by twisting at the waist, pushing the bag forward as hard as possible. Perform this move quickly, pushing the bag away from your body.
  • Receive the bag as it swings back by reversing these steps.

Incline Bench Pull

Category: strength
Force: pull
Level: beginner
Mechanic: isolation
Equipment: barbell
Primary Muscles:
  • middle back
Secondary Muscles:
  • lats
  • shoulders
Instructions:
  • Grab a dumbbell in each hand and lie face down on an incline bench that is set to an incline that is approximately 30 degrees.
  • Let the arms hang to your sides fully extended as they point to the floor.
  • Turn the wrists until your hands have a pronated (palms down) grip.
  • Now flare the elbows out. This will be your starting position.
  • As you breathe out, start to pull the dumbbells up as if you are doing a reverse bench press. You will do this by bending at the elbows and bringing the upper arms up as you let the forearms hang. Continue this motion until the upper arms are at the same level as your back. Tip: The elbows will come out to the side and your upper arms and torso should make the letter "T" at the top of the movement. Hold the contraction at the top for a second.
  • Slowly go back down to the starting position as you breathe in.
  • Repeat for the recommended amount of repetitions.

Incline Cable Chest Press

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: cable
Primary Muscles:
  • chest
Secondary Muscles:
  • shoulders
  • triceps
Instructions:
  • Adjust the weight to an appropriate amount and be seated, grasping the handles. Your upper arms should be about 45 degrees to the body, with your head and chest up. The elbows should be bent to about 90 degrees. This will be your starting position.
  • Begin by extending through the elbow, pressing the handles together straight in front of you. Keep your shoulder blades retracted as you execute the movement.
  • After pausing at full extension, return to the starting position, keeping tension on the cables.

Incline Cable Flye

Category: strength
Force: push
Level: intermediate
Mechanic: isolation
Equipment: cable
Primary Muscles:
  • chest
Secondary Muscles:
  • shoulders
Instructions:
  • To get yourself into the starting position, set the pulleys at the floor level (lowest level possible on the machine that is below your torso).
  • Place an incline bench (set at 45 degrees) in between the pulleys, select a weight on each one and grab a pulley on each hand.
  • With a handle on each hand, lie on the incline bench and bring your hands together at arms length in front of your face. This will be your starting position.
  • With a slight bend of your elbows (in order to prevent stress at the biceps tendon), lower your arms out at both sides in a wide arc until you feel a stretch on your chest. Breathe in as you perform this portion of the movement. Tip: Keep in mind that throughout the movement, the arms should remain stationary. The movement should only occur at the shoulder joint.
  • Return your arms back to the starting position as you squeeze your chest muscles and exhale. Hold the contracted position for a second. Tip: Make sure to use the same arc of motion used to lower the weights.
  • Repeat the movement for the prescribed amount of repetitions.

Incline Dumbbell Bench With Palms Facing In

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: dumbbell
Primary Muscles:
  • chest
Secondary Muscles:
  • shoulders
  • triceps
Instructions:
  • Lie back on an incline bench with a dumbbell on each hand on top of your thighs. The palms of your hand will be facing each other.
  • By using your thighs to help you get the dumbbells up, clean the dumbbells one arm at a time so that you can hold them at shoulder width.
  • Once at shoulder width, keep the palms of your hands with a neutral grip (palms facing each other). Keep your elbows flared out with the upper arms in line with the shoulders (perpendicular to the torso) and the elbows bent creating a 90-degree angle between the upper arm and the forearm. This will be your starting position.
  • Now bring down the weights slowly to your side as you breathe in. Keep full control of the dumbbells at all times.
  • As you breathe out, push the dumbbells up using your pectoral muscles. Lock your arms in the contracted position, hold for a second and then start coming down slowly. Tip: It should take at least twice as long to go down than to come up.
  • Repeat the movement for the prescribed amount of repetitions.
  • When you are done, place the dumbbells back in your thighs and then on the floor. This is the safest manner to dispose of the dumbbells.

Incline Dumbbell Flyes

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: dumbbell
Primary Muscles:
  • chest
Secondary Muscles:
  • shoulders
Instructions:
  • Hold a dumbbell on each hand and lie on an incline bench that is set to an incline angle of no more than 30 degrees.
  • Extend your arms above you with a slight bend at the elbows.
  • Now rotate the wrists so that the palms of your hands are facing you. Tip: The pinky fingers should be next to each other. This will be your starting position.
  • As you breathe in, start to slowly lower the arms to the side while keeping the arms extended and while rotating the wrists until the palms of the hand are facing each other. Tip: At the end of the movement the arms will be by your side with the palms facing the ceiling.
  • As you exhale start to bring the dumbbells back up to the starting position by reversing the motion and rotating the hands so that the pinky fingers are next to each other again. Tip: Keep in mind that the movement will only happen at the shoulder joint and at the wrist. There is no motion that happens at the elbow joint.
  • Repeat for the recommended amount of repetitions.

Incline Dumbbell Flyes - With A Twist

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: dumbbell
Primary Muscles:
  • chest
Secondary Muscles:
  • shoulders
Instructions:
  • Hold a dumbbell in each hand and lie on an incline bench that is set to an incline angle of no more than 30 degrees.
  • Extend your arms above you with a slight bend at the elbows.
  • Now rotate the wrists so that the palms of your hands are facing you. Tip: The pinky fingers should be next to each other. This will be your starting position.
  • As you breathe in, start to slowly lower the arms to the side while keeping the arms extended and while rotating the wrists until the palms of the hand are facing each other. Tip: At the end of the movement the arms will be by your side with the palms facing the ceiling.
  • As you exhale start to bring the dumbbells back up to the starting position by reversing the motion and rotating the hands so that the pinky fingers are next to each other again. Tip: Keep in mind that the movement will only happen at the shoulder joint and at the wrist. There is no motion that happens at the elbow joint.
  • Repeat for the recommended amount of repetitions.

Incline Dumbbell Press

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: dumbbell
Primary Muscles:
  • chest
Secondary Muscles:
  • shoulders
  • triceps
Instructions:
  • Lie back on an incline bench with a dumbbell in each hand atop your thighs. The palms of your hands will be facing each other.
  • Then, using your thighs to help push the dumbbells up, lift the dumbbells one at a time so that you can hold them at shoulder width.
  • Once you have the dumbbells raised to shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you. This will be your starting position.
  • Be sure to keep full control of the dumbbells at all times. Then breathe out and push the dumbbells up with your chest.
  • Lock your arms at the top, hold for a second, and then start slowly lowering the weight. Tip Ideally, lowering the weights should take about twice as long as raising them.
  • Repeat the movement for the prescribed amount of repetitions.
  • When you are done, place the dumbbells back on your thighs and then on the floor. This is the safest manner to release the dumbbells.

Incline Push-Up

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: body only
Primary Muscles:
  • chest
Secondary Muscles:
  • shoulders
  • triceps
Instructions:
  • Stand facing bench or sturdy elevated platform. Place hands on edge of bench or platform, slightly wider than shoulder width.
  • Position forefoot back from bench or platform with arms and body straight. Arms should be perpendicular to body. Keeping body straight, lower chest to edge of box or platform by bending arms.
  • Push body up until arms are extended. Repeat.

Incline Push-Up Close-Grip

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: body only
Primary Muscles:
  • triceps
Secondary Muscles:
  • chest
  • shoulders
Instructions:
  • Stand facing a Smith machine bar or sturdy elevated platform at an appropriate height.
  • Place your hands next to one another on the bar.
  • Position your feet back from the bar with arms and body straight. This will be your starting position.
  • Keeping your body straight, lower your chest to the bar by bending the arms.
  • Return to the starting position by extending the elbows, pressing yourself back up.

Incline Push-Up Depth Jump

Category: plyometrics
Force: push
Level: beginner
Mechanic: compound
Equipment: other
Primary Muscles:
  • chest
Secondary Muscles:
  • shoulders
  • triceps
Instructions:
  • For this drill you will need a box about 12 inches high, and two thick mats or aerobics steps.
  • Place the steps just outside of your shoulders, and place your feet on top of the box so that you are in an incline pushup position, your hands just inside the steps. This will be your starting position.
  • Begin by bending at the elbows to lower your body, quickly reversing position to push your body off of the ground. As you leave the ground, move your hands onto the steps, bending your elbows to absorb the impact.
  • Repeat the motion to return to the starting position.

Incline Push-Up Medium

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: body only
Primary Muscles:
  • chest
Secondary Muscles:
  • abdominals
  • shoulders
  • triceps
Instructions:
  • Stand facing a Smith machine bar or sturdy elevated platform at an appropriate height.
  • Place your hands on the bar, with your hands about shoulder width apart.
  • Position your feet back from the bar with arms and body straight. This will be your starting position.
  • Keeping your body straight, lower your chest to the bar by bending the arms.
  • Return to the starting position by extending the elbows, pressing yourself back up.

Incline Push-Up Reverse Grip

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: body only
Primary Muscles:
  • chest
Secondary Muscles:
  • abdominals
  • shoulders
  • triceps
Instructions:
  • Stand facing a Smith machine bar or sturdy elevated platform at an appropriate height.
  • Place your hands on the bar palms up, with your hands about shoulder width apart.
  • Position your feet back from the bar with arms and body straight. This will be your starting position.
  • Keeping your body straight, lower your chest to the bar by bending the arms.
  • Return to the starting position by extending the elbows, pressing yourself back up.

Incline Push-Up Wide

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: body only
Primary Muscles:
  • chest
Secondary Muscles:
  • abdominals
  • shoulders
  • triceps
Instructions:
  • Stand facing a Smith machine bar or sturdy elevated platform at an appropriate height.
  • Place your hands on the bar, with your hands wider than shoulder width.
  • Position your feet back from the bar with arms and body straight. Your arms should be perpendicular to the body. This will be your starting position.
  • Keeping your body straight, lower your chest to the bar by bending the arms.
  • Return to the starting position by extending the elbows, pressing yourself back up.

Internal Rotation with Band

Category: strength
Level: beginner
Mechanic: isolation
Equipment: bands
Primary Muscles:
  • shoulders
Instructions:
  • Choke the band around a post. The band should be at the same height as your elbow. Stand with your right side to the band a couple of feet away.
  • Grasp the end of the band with your right hand, and keep your elbow pressed firmly to your side. We recommend you hold a pad or foam roll in place with your elbow to keep it firmly in position.
  • With your upper arm in position, your elbow should be flexed to 90 degrees with your hand reaching away from your torso. This will be your starting position.
  • Execute the movement by rotating your arm in a forehand motion, keeping your elbow in place.
  • Continue as far as you are able, pause, and then return to the starting position.

Iron Cross

Category: strength
Force: push
Level: intermediate
Mechanic: compound
Equipment: dumbbell
Primary Muscles:
  • shoulders
Secondary Muscles:
  • chest
  • glutes
  • hamstrings
  • lower back
  • quadriceps
  • traps

Isometric Chest Squeezes

Category: plyometrics
Force: static
Level: beginner
Mechanic: compound
Equipment: body only
Primary Muscles:
  • chest
Secondary Muscles:
  • shoulders
  • triceps
Instructions:
  • While either seating or standing, bend your arms at a 90-degree angle and place the palms of your hands together in front of your chest. Tip: Your hands should be open with the palms together and fingers facing forward (perpendicular to your torso).
  • Push both hands against each other as you contract your chest. Start with slow tension and increase slowly. Keep breathing normally as you execute this contraction.
  • Hold for the recommended number of seconds.
  • Now release the tension slowly.
  • Rest for the recommended amount of time and repeat.

Isometric Wipers

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: body only
Primary Muscles:
  • chest
Secondary Muscles:
  • abdominals
  • shoulders
  • triceps
Instructions:
  • Assume a push-up position, supporting your weight on your hands and toes while keeping your body straight. Your hands should be just outside of shoulder width. This will be your starting position.
  • Begin by shifting your body weight as far to one side as possible, allowing the elbow on that side to flex as you lower your body.
  • Reverse the motion by extending the flexed arm, pushing yourself up and then dropping to the other side.
  • Repeat for the desired number of repetitions.

Jerk Balance

Category: olympic weightlifting
Force: push
Level: intermediate
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • shoulders
Secondary Muscles:
  • glutes
  • hamstrings
  • quadriceps
  • triceps
Instructions:
  • This drill helps you learn to drive yourself low enough during the jerk and corrects those who move backward during the movement. Begin with the bar racked in the jerk position, with the shoulders forward, torso upright, and the feet split slightly apart.
  • Initiate the movement as you would a normal jerk, dipping at the knees while keeping your torso vertical, and driving back up forcefully, using momentum and not your arms to elevate the weight.
  • Keep the rear foot in place, using it to drive your body forward into a full split as you jerk the weight. Recover by standing up with the weight overhead.

JM Press

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • triceps
Secondary Muscles:
  • chest
  • shoulders
Instructions:
  • Start the exercise the same way you would a close grip bench press. You will lie on a flat bench while holding a barbell at arms length (fully extended) with the elbows in. However, instead of having the arms perpendicular to the torso, make sure the bar is set in a direct line above the upper chest. This will be your starting position.
  • Now beginning from a fully extended position lower the bar down as if performing a lying triceps extension. Inhale as you perform this movement. When you reach the half way point, let the bar roll back about one inch by moving the upper arms towards your legs until they are perpendicular to the torso. Tip: Keep the bend at the elbows constant as you bring the upper arms forward.
  • As you exhale, press the bar back up by using the triceps to perform a close grip bench press.
  • Now go back to the starting position and start over.
  • Repeat for the recommended amount of repetitions.

Keg Load

Category: strongman
Force: pull
Level: intermediate
Mechanic: compound
Equipment: other
Primary Muscles:
  • lower back
Secondary Muscles:
  • abdominals
  • biceps
  • calves
  • forearms
  • glutes
  • hamstrings
  • middle back
  • quadriceps
  • shoulders
  • traps
Instructions:
  • To load kegs, place the desired number a distance from the loading platform, typically 30-50 feet.
  • Begin by grabbing the close handle of the first keg, tilting it onto its side to grab the opposite edge of the bottom of the keg. Lift the keg up to your chest.
  • The higher you can place the keg, the faster you should be able to move to the platform. Shouldering is usually not allowed. Be sure to keep a firm hold on the keg. Move as quickly as possible to the platform, and load it, extending through your hips, knees, and ankles to get it as high as possible.
  • Return to the starting position to retrieve the next keg, and repeat until the event is completed.

Kettlebell Arnold Press

Category: strength
Force: push
Level: intermediate
Mechanic: compound
Equipment: kettlebells
Primary Muscles:
  • shoulders
Secondary Muscles:
  • triceps
Instructions:
  • Clean a kettlebell to your shoulder. Clean the kettlebell to your shoulder by extending through the legs and hips as you raise the kettlebell towards your shoulder. The palm should be facing inward.
  • Looking straight ahead, press the kettlebell out and overhead, rotating your wrist so that your palm faces forward at the top of the motion.
  • Return the kettlebell to the starting position, with the palm facing in.

Kettlebell Figure 8

Category: strength
Force: pull
Level: intermediate
Equipment: kettlebells
Primary Muscles:
  • abdominals
Secondary Muscles:
  • hamstrings
  • shoulders
Instructions:
  • Place one kettlebell between your legs and take a wider than shoulder width stance. Bend over by pushing your butt out and keeping your back flat.
  • Pick up a kettlebell and pass it to your other hand between your legs. The receiving hand should reach from behind the legs. Go back and forth for several repetitions.

Kettlebell Hang Clean

Category: strength
Force: pull
Level: intermediate
Mechanic: compound
Equipment: kettlebells
Primary Muscles:
  • hamstrings
Secondary Muscles:
  • calves
  • glutes
  • lower back
  • shoulders
  • traps
Instructions:
  • Place kettlebell between your feet. To get in the starting position, push your butt back and look straight ahead.
  • Clean kettlebell to your shoulder. Clean the kettlebell to your shoulders by extending through the legs and hips as you raise the kettlebell towards your shoulder. The wrist should rotate as you do so.
  • Lower kettlebell to a hanging position between your legs while keeping the hamstrings loaded. Keep your head up at all times.

Kettlebell Pass Between The Legs

Category: strength
Force: pull
Level: intermediate
Mechanic: compound
Equipment: kettlebells
Primary Muscles:
  • abdominals
Secondary Muscles:
  • glutes
  • hamstrings
  • shoulders
Instructions:
  • Place one kettlebell between your legs and take a comfortable stance. Bend over by pushing your butt out and keeping your back flat.
  • Pick up a kettlebell and pass it to your other hand between your legs, in the fashion of a "W". Go back and forth for several repetitions.

Kettlebell Pirate Ships

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: kettlebells
Primary Muscles:
  • shoulders
Secondary Muscles:
  • abdominals
Instructions:
  • With a wide stance, hold a kettlebell with both hands. Allow it to hang at waist level with your arms extended. This will be your starting position.
  • Initiate the movement by turning to one side, swinging the kettlebell to head height. Briefly pause at the top of the motion.
  • Allow the bell to drop as you rotate to the opposite side, again raising the kettlebell to head height.
  • Repeat for the desired amount of repetitions.

Kettlebell Pistol Squat

Category: strength
Force: push
Level: expert
Mechanic: compound
Equipment: kettlebells
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • calves
  • glutes
  • hamstrings
  • shoulders
Instructions:
  • Pick up a kettlebell with two hands and hold it by the horns. Hold one leg off of the floor and squat down on the other.
  • Squat down by flexing the knee and sitting back with the hips, holding the kettlebell up in front of you.
  • Hold the bottom position for a second and then reverse the motion, driving through the heel and keeping your head and chest up.
  • Lower yourself again and repeat.

Kettlebell Seated Press

Category: strength
Force: push
Level: intermediate
Mechanic: compound
Equipment: kettlebells
Primary Muscles:
  • shoulders
Secondary Muscles:
  • triceps
Instructions:
  • Sit on the floor and spread your legs out comfortably.
  • Clean one kettlebell to your shoulder.
  • Press the kettlebell up and out until it is locked out overhead. Return to the starting position.

Kettlebell Seesaw Press

Category: strength
Force: push
Level: intermediate
Mechanic: compound
Equipment: kettlebells
Primary Muscles:
  • shoulders
Secondary Muscles:
  • triceps
Instructions:
  • Clean two kettlebells two your shoulders.
  • Press one kettlebell.
  • Lower the kettlebell and immediately press the other kettlebell. Make sure to do the same amount of reps on both sides.

Kettlebell Sumo High Pull

Category: strength
Force: pull
Level: intermediate
Mechanic: compound
Equipment: kettlebells
Primary Muscles:
  • traps
Secondary Muscles:
  • adductors
  • glutes
  • hamstrings
  • quadriceps
  • shoulders
Instructions:
  • Place a kettlebell on the ground between your feet. Position your feet in a wide stance, and grasp the kettlebell with two hands. Set your hips back as far as possible, with your knees bent. Keep your chest and head up. This will be your starting position.
  • Begin by extending the hips and knees, simultaneously pulling the kettlebell to your shoulders, raising your elbows as you do so. Reverse the motion to return to the starting position.

Kettlebell Thruster

Category: strength
Force: push
Level: intermediate
Mechanic: compound
Equipment: kettlebells
Primary Muscles:
  • shoulders
Secondary Muscles:
  • quadriceps
  • triceps
Instructions:
  • Clean two kettlebells to your shoulders. Clean the kettlebells to your shoulders by extending through the legs and hips as you pull the kettlebells towards your shoulders. Rotate your wrists as you do so. This will be your starting position.
  • Begin to squat by flexing your hips and knees, lowering your hips between your legs. Maintain an upright, straight back as you descend as low as you can.
  • At the bottom, reverse direction and squat by extending your knees and hips, driving through your heels. As you do so, press both kettlebells overhead by extending your arms straight up, using the momentum from the squat to help drive the weights upward.
  • As you begin the next repetition, return the weights to the shoulders.

Kettlebell Turkish Get-Up (Lunge style)

Category: strength
Force: push
Level: intermediate
Mechanic: compound
Equipment: kettlebells
Primary Muscles:
  • shoulders
Secondary Muscles:
  • abdominals
  • hamstrings
  • quadriceps
  • triceps
Instructions:
  • Lie on your back on the floor and press a kettlebell to the top position by extending the elbow. Bend the knee on the same side as the kettlebell.
  • Keeping the kettlebell locked out at all times, pivot to the opposite side and use your non- working arm to assist you in driving forward to the lunge position. Using your free hand, push yourself to a seated position, then progressing to one knee.
  • While looking up at the kettlebell, slowly stand up. Reverse the motion back to the starting position and repeat.

Kettlebell Turkish Get-Up (Squat style)

Category: strength
Force: push
Level: intermediate
Mechanic: compound
Equipment: kettlebells
Primary Muscles:
  • shoulders
Secondary Muscles:
  • abdominals
  • calves
  • hamstrings
  • quadriceps
  • triceps
Instructions:
  • Lie on your back on the floor and press a kettlebell to the top position by extending the elbow. Bend the knee on the same side as the kettlebell.
  • Keeping the kettlebell locked out at all times, pivot to the opposite side and use your non- working arm to assist you in driving forward to the lunge position.
  • Using your free hand, push yourself to a seated position, then progressing to your feet. While looking up at the kettlebell, slowly stand up. Reverse the motion back to the starting position and repeat.

Kettlebell Windmill

Category: strength
Force: pull
Level: intermediate
Mechanic: compound
Equipment: kettlebells
Primary Muscles:
  • abdominals
Secondary Muscles:
  • glutes
  • hamstrings
  • shoulders
  • triceps
Instructions:
  • Place a kettlebell in front of your lead foot and clean and press it overhead with your opposite arm. Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulders. Rotate your wrist as you do so, so that the palm faces forward. Press it overhead by extending the elbow.
  • Keeping the kettlebell locked out at all times, push your butt out in the direction of the locked out kettlebell. Turn your feet out at a forty-five degree angle from the arm with the locked out kettlebell. Bending at the hip to one side, sticking your butt out, slowly lean until you can touch the floor with your free hand. Keep your eyes on the kettlebell that you hold over your head at all times.
  • Pause for a second after reaching the ground and reverse the motion back to the starting position.

Kipping Muscle Up

Category: strength
Force: pull
Level: intermediate
Mechanic: compound
Equipment: other
Primary Muscles:
  • lats
Secondary Muscles:
  • abdominals
  • biceps
  • forearms
  • middle back
  • shoulders
  • traps
  • triceps
Instructions:
  • Grip the rings using a false grip, with the base of your palms on top of the rings.
  • Begin with a movement swinging your legs backward slightly.
  • Counter that movement by swinging your legs forward and up, jerking your chin and chest back, pulling yourself up with both arms as you do so. As you reach the top position of the pull-up, pull the rings to your armpits as you roll your shoulders forward, allowing your elbows to move straight back behind you. This puts you into the proper position to continue into the dip portion of the movement.
  • Maintaining control and stability, extend through the elbow to complete the motion.
  • Use care when lowering yourself to the ground.

Kneeling Arm Drill

Category: plyometrics
Force: pull
Level: beginner
Primary Muscles:
  • shoulders
Secondary Muscles:
  • abdominals
Instructions:
  • This drill helps increase arm efficiency during the run. Begin kneeling, left foot in front, right knee down. Apply pressure through the front heel to keep your glutes and hamstrings activated.
  • Begin by blocking the arms in long, pendulum like swings. Close the arm angle, blocking with the arms as you would when jogging, progressing to a run and finally a sprint.
  • As soon as your hands pass the hip, accelerate them forward during the sprinting motion to move them as quickly as possible.
  • Switch knees and repeat.

Landmine 180's

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • abdominals
Secondary Muscles:
  • glutes
  • lower back
  • shoulders
Instructions:
  • Position a bar into a landmine or securely anchor it in a corner. Load the bar to an appropriate weight.
  • Raise the bar from the floor, taking it to shoulder height with both hands with your arms extended in front of you. Adopt a wide stance. This will be your starting position.
  • Perform the movement by rotating the trunk and hips as you swing the weight all the way down to one side. Keep your arms extended throughout the exercise.
  • Reverse the motion to swing the weight all the way to the opposite side.
  • Continue alternating the movement until the set is complete.

Landmine Linear Jammer

Category: strength
Force: push
Level: intermediate
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • shoulders
Secondary Muscles:
  • abdominals
  • calves
  • chest
  • hamstrings
  • quadriceps
  • triceps
Instructions:
  • Position a bar into landmine or, lacking one, securely anchor it in a corner. Load the bar to an appropriate weight and position the handle attachment on the bar.
  • Raise the bar from the floor, taking the handles to your shoulders. This will be your starting position.
  • In an athletic stance, squat by flexing your hips and setting your hips back, keeping your arms flexed.
  • Reverse the motion by powerfully extending through the hips, knees, and ankles, while also extending the elbows to straighten the arms. This movement should be done explosively, coming out of the squat to full extension as powerfully as possible.
  • Return to the starting position.

Lateral Raise - With Bands

Category: strength
Force: push
Level: beginner
Mechanic: isolation
Equipment: bands
Primary Muscles:
  • shoulders
Instructions:
  • To begin, stand on an exercise band so that tension begins at arm's length. Grasp the handles using a pronated (palms facing your thighs) grip that is slightly less than shoulder width. The handles should be resting on the sides of your thighs. Your arms should be extended with a slight bend at the elbows and your back should be straight. This will be your starting position.
  • Use your side shoulders to lift the handles to the sides as you exhale. Continue to lift the handles until they are slightly above parallel. Tip: As you lift the handles, slightly tilt the hand as if you were pouring water and keep your arms extended. Also, keep your torso stationary and pause for a second at the top of the movement.
  • Lower the handles back down slowly to the starting position. Inhale as you perform this portion of the movement.
  • Repeat for the recommended amount of repetitions.

Leg-Over Floor Press

Category: strength
Force: push
Level: intermediate
Mechanic: compound
Equipment: kettlebells
Primary Muscles:
  • chest
Secondary Muscles:
  • shoulders
  • triceps
Instructions:
  • Lie on the floor with one kettlebell in place on your chest, holding it by the handle. Extend leg on working side over leg on non-working side.Your free arm can be extended out to your side for support.
  • Press the kettlebll into a locked out position.
  • Lower the weight until the elbow touches the ground, keeping the kettlebell above the elbow. Repeat for the desired number of repetitions.

Leverage Chest Press

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: machine
Primary Muscles:
  • chest
Secondary Muscles:
  • shoulders
  • triceps
Instructions:
  • Load an appropriate weight onto the pins and adjust the seat for your height. The handles should be near the bottom or middle of the pectorals at the beginning of the motion.
  • Your chest and head should be up and your shoulder blades retracted. This will be your starting position.
  • Press the handles forward by extending through the elbow.
  • After a brief pause at the top, return the weight just above the start position, keeping tension on the muscles by not returning the weight to the stops until the set is complete.

Leverage Decline Chest Press

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: machine
Primary Muscles:
  • chest
Secondary Muscles:
  • shoulders
  • triceps
Instructions:
  • Load an appropriate weight onto the pins and adjust the seat for your height. The handles should be near the bottom of the pectorals at the beginning of the motion. Your chest and head should be up and your shoulder blades retracted. This will be your starting position.
  • Press the handles forward by extending through the elbow.
  • After a brief pause at the top, return the weight just above the start position, keeping tension on the muscles by not returning the weight to the stops until the set is complete.

Leverage Incline Chest Press

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: machine
Primary Muscles:
  • chest
Secondary Muscles:
  • shoulders
  • triceps
Instructions:
  • Load an appropriate weight onto the pins and adjust the seat for your height. The handles should be near the top of the pectorals at the beginning of the motion. Your chest and head should be up and your shoulder blades retracted. This will be your starting position.
  • Press the handles forward by extending through the elbow.
  • After a brief pause at the top, return the weight just above the start position, keeping tension on the muscles by not returning the weight to the stops until the set is complete.

Leverage Shoulder Press

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: machine
Primary Muscles:
  • shoulders
Secondary Muscles:
  • triceps
Instructions:
  • Load an appropriate weight onto the pins and adjust the seat for your height. The handles should be near the top of the shoulders at the beginning of the motion. Your chest and head should be up and handles held with a pronated grip. This will be your starting position.
  • Press the handles upward by extending through the elbow.
  • After a brief pause at the top, return the weight to just above the start position, keeping tension on the muscles by not returning the weight to the stops until the set is complete.

Log Lift

Category: strongman
Force: push
Level: intermediate
Mechanic: compound
Equipment: other
Primary Muscles:
  • shoulders
Secondary Muscles:
  • abdominals
  • chest
  • glutes
  • hamstrings
  • lower back
  • middle back
  • quadriceps
  • traps
  • triceps
Instructions:
  • Begin standing with the log in front of you. Grasp the handles, and begin to clean the log. As you are bent over to start the clean, attempt to get the log as high as possible, pulling it into your chest. Extend through the hips and knees to bring it up to complete the clean.
  • Push your head back and look up, creating a shelf on your chest to rest the log. Begin the press by dipping, flexing slightly through the knees and reversing the motion. This push press will generate momentum to start the log moving vertically. Continue by extending through the elbows to press the log above your head. There are no strict rules on form, so use whatever techniques you are most efficient with. As the log is pressed, ensure that you push your head through on each repetition, looking forward.
  • Repeat as many times as possible. Attempt to control the descent of the log as it is returned to the ground.

Low Cable Crossover

Category: strength
Force: push
Level: beginner
Mechanic: isolation
Equipment: cable
Primary Muscles:
  • chest
Secondary Muscles:
  • shoulders
Instructions:
  • To move into the starting position, place the pulleys at the low position, select the resistance to be used and grasp a handle in each hand.
  • Step forward, gaining tension in the pulleys. Your palms should be facing forward, hands below the waist, and your arms straight. This will be your starting position.
  • With a slight bend in your arms, draw your hands upward and toward the midline of your body. Your hands should come together in front of your chest, palms facing up.
  • Return your arms back to the starting position after a brief pause.

Low Pulley Row To Neck

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: cable
Primary Muscles:
  • shoulders
Secondary Muscles:
  • biceps
  • middle back
  • traps
Instructions:
  • Sit on a low pulley row machine with a rope attachment.
  • Grab the ends of the rope using a palms-down grip and sit with your back straight and your knees slightly bent. Tip: Keep your back almost completely vertical and your arms fully extended in front of you. This will be your starting position.
  • While keeping your torso stationary, lift your elbows and start bending them as you pull the rope towards your neck while exhaling. Throughout the movement your upper arms should remain parallel to the floor. Tip: Continue this motion until your hands are almost next to your ears (the forearms will not be parallel to the floor at the end of the movement as they will be angled a bit upwards) and your elbows are out away from your sides.
  • After holding for a second or so at the contracted position, come back slowly to the starting position as you inhale. Tip: Again, during no part of the movement should the torso move.
  • Repeat for the recommended amount of repetitions.

Lying Dumbbell Tricep Extension

Category: strength
Force: push
Level: intermediate
Mechanic: isolation
Equipment: dumbbell
Primary Muscles:
  • triceps
Secondary Muscles:
  • chest
  • shoulders
Instructions:
  • Lie on a flat bench while holding two dumbbells directly in front of you. Your arms should be fully extended at a 90-degree angle from your torso and the floor. The palms should be facing in and the elbows should be tucked in. This is the starting position.
  • As you breathe in and you keep the upper arms stationary with the elbows in, slowly lower the weight until the dumbbells are near your ears.
  • At that point, while keeping the elbows in and the upper arms stationary, use the triceps to bring the weight back up to the starting position as you breathe out.
  • Repeat for the recommended amount of repetitions.

Lying One-Arm Lateral Raise

Category: strength
Force: pull
Level: intermediate
Mechanic: isolation
Equipment: dumbbell
Primary Muscles:
  • shoulders
Instructions:
  • While holding a dumbbell in one hand, lay with your chest down on a flat bench. The other hand can be used to hold to the leg of the bench for stability.
  • Position the palm of the hand that is holding the dumbbell in a neutral manner (palms facing your torso) as you keep the arm extended with the elbow slightly bent. This will be your starting position.
  • Now raise the arm with the dumbbell to the side until your elbow is at shoulder height and your arm is roughly parallel to the floor as you exhale. Tip: Maintain your arm perpendicular to the torso while keeping your arm extended throughout the movement. Also, keep the contraction at the top for a second.
  • Slowly lower the dumbbell to the starting position as you inhale.
  • Repeat for the recommended amount of repetitions.

Lying Rear Delt Raise

Category: strength
Force: pull
Level: intermediate
Mechanic: isolation
Equipment: dumbbell
Primary Muscles:
  • shoulders
Instructions:
  • While holding a dumbbell in each hand, lay with your chest down on a flat bench.
  • Position the palms of the hands in a neutral manner (palms facing your torso) as you keep the arms extended with the elbows slightly bent. This will be your starting position.
  • Now raise the arms to the side until your elbows are at shoulder height and your arms are roughly parallel to the floor as you exhale. Tip: Maintain your arms perpendicular to the torso while keeping them extended throughout the movement. Also, keep the contraction at the top for a second.
  • Slowly lower the dumbbells to the starting position as you inhale.
  • Repeat for the recommended amount of repetitions and then switch to the other arm.

Machine Bench Press

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: machine
Primary Muscles:
  • chest
Secondary Muscles:
  • shoulders
  • triceps
Instructions:
  • Sit down on the Chest Press Machine and select the weight.
  • Step on the lever provided by the machine since it will help you to bring the handles forward so that you can grab the handles and fully extend the arms.
  • Grab the handles with a palms-down grip and lift your elbows so that your upper arms are parallel to the floor to the sides of your torso. Tip: Your forearms will be pointing forward since you are grabbing the handles. Once you bring the handles forward and extend the arms you will be at the starting position.
  • Now bring the handles back towards you as you breathe in.
  • Push the handles away from you as you flex your pecs and you breathe out. Hold the contraction for a second before going back to the starting position.
  • Repeat for the recommended amount of reps.
  • When finished step on the lever again and slowly get the handles back to their original place.

Machine Shoulder (Military) Press

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: machine
Primary Muscles:
  • shoulders
Secondary Muscles:
  • triceps
Instructions:
  • Sit down on the Shoulder Press Machine and select the weight.
  • Grab the handles to your sides as you keep the elbows bent and in line with your torso. This will be your starting position.
  • Now lift the handles as you exhale and you extend the arms fully. At the top of the position make sure that you hold the contraction for a second.
  • Lower the handles slowly back to the starting position as you inhale.
  • Repeat for the recommended amount of repetitions.

Medicine Ball Chest Pass

Category: plyometrics
Force: push
Level: beginner
Mechanic: compound
Equipment: medicine ball
Primary Muscles:
  • chest
Secondary Muscles:
  • shoulders
  • triceps
Instructions:
  • You will need a partner for this exercise. Lacking one, this movement can be performed against a wall.
  • Begin facing your partner holding the medicine ball at your torso with both hands.
  • Pull the ball to your chest, and reverse the motion by extending through the elbows. For sports applications, you can take a step as you throw.
  • Your partner should catch the ball, and throw it back to you.
  • Receive the throw with both hands at chest height.

Medicine Ball Full Twist

Category: plyometrics
Force: pull
Level: beginner
Mechanic: compound
Equipment: medicine ball
Primary Muscles:
  • abdominals
Secondary Muscles:
  • shoulders
Instructions:
  • For this exercise you will need a medicine ball and a partner. Stand back to back with your partner, spaced 2-3 feet apart. This will be your starting position.
  • Hold the ball in front of the trunk. Open the hips and turn the shoulders at the same time as your partner.
  • For full rotation, you and your partner should twist in the same direction, i.e. counter-clockwise.
  • Pass the ball to your partner, and both of you can now twist in the opposite direction to repeat the procedure.

Medicine Ball Scoop Throw

Category: plyometrics
Force: push
Level: beginner
Mechanic: compound
Equipment: medicine ball
Primary Muscles:
  • shoulders
Secondary Muscles:
  • abdominals
  • hamstrings
  • quadriceps
Instructions:
  • Assume a semisquat stance with a medicine ball in your hands. Your arms should hang so the ball is near your feet.
  • Begin by thrusting the hips forward as you extend through the legs, jumping up.
  • As you do, swing your arms up and over your head, keeping them extended, releasing the ball at the peak of your movement. The goal is to throw the ball the greatest distance behind you.

Mountain Climbers

Category: plyometrics
Force: pull
Level: beginner
Mechanic: compound
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • chest
  • hamstrings
  • shoulders
Instructions:
  • Begin in a pushup position, with your weight supported by your hands and toes. Flexing the knee and hip, bring one leg until the knee is approximately under the hip. This will be your starting position.
  • Explosively reverse the positions of your legs, extending the bent leg until the leg is straight and supported by the toe, and bringing the other foot up with the hip and knee flexed. Repeat in an alternating fashion for 20-30 seconds.

Muscle Snatch

Category: olympic weightlifting
Force: pull
Level: intermediate
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • hamstrings
Secondary Muscles:
  • glutes
  • lower back
  • quadriceps
  • shoulders
  • triceps
Instructions:
  • Begin with a loaded barbell held at the mid thigh position with a wide grip. The feet should be directly below the hips, with the feet turned out as needed. Lower the hips, with the chest up and the head looking forward. The shoulders should be just in front of the bar. This will be the starting position.
  • Begin the pull by driving through the front of the heels, raising the bar. Transition into the second pull by extending through the hips knees and ankles, driving the bar up as quickly as possible. The bar should be close to the body.
  • Continue raising the bar to the overhead position, without rebending the knees.

Muscle Up

Category: strength
Force: pull
Level: intermediate
Mechanic: compound
Equipment: other
Primary Muscles:
  • lats
Secondary Muscles:
  • abdominals
  • biceps
  • forearms
  • middle back
  • shoulders
  • traps
  • triceps
Instructions:
  • Grip the rings using a false grip, with the base of your palms on top of the rings. Initiate a pull up by pulling the elbows down to your side, flexing the elbows.
  • As you reach the top position of the pull-up, pull the rings to your armpits as you roll your shoulders forward, allowing your elbows to move straight back behind you. This puts you into the proper position to continue into the dip portion of the movement.
  • Maintaining control and stability, extend through the elbow to complete the motion.
  • Use care when lowering yourself to the ground.

Neck Press

Category: strength
Force: push
Level: intermediate
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • chest
Secondary Muscles:
  • shoulders
  • triceps
Instructions:
  • Lie back on a flat bench. Using a medium-width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over your neck with your arms locked. This will be your starting position.
  • As you breathe in, come down slowly until you feel the bar on your neck.
  • After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your chest muscles. Lock your arms and squeeze your chest in the contracted position, hold for a second and then start coming down slowly again. Tip: It should take at least twice as long to go down than to come up).
  • Repeat the movement for the prescribed amount of repetitions.
  • When you are done, place the bar back in the rack.

One Arm Dumbbell Bench Press

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: dumbbell
Primary Muscles:
  • chest
Secondary Muscles:
  • shoulders
  • triceps
Instructions:
  • Lie down on a flat bench with a dumbbell in one hand on top of your thigh.
  • By using your thigh to help you get the dumbbell up, clean the dumbbell up so that you can hold it in front of you at shoulder width. Use the hand you are not lifting with to help position the dumbbell over you properly.
  • Once at shoulder width, rotate your wrist forward so that the palm of your hand is facing away from you. This will be your starting position.
  • Bring down the weights slowly to your side as you breathe in. Keep full control of the dumbbell at all times. Tip: Use the hand that you are not lifting with to help keep the dumbbell balance as you may struggle a bit at first. Only use your non-lifting hand if it is needed. Otherwise, keep it resting to the side.
  • As you breathe out, push the dumbbells up using your pectoral muscles. Lock your arms in the contracted position, squeeze your chest, hold for a second and then start coming down slowly. Tip: It should take at least twice as long to go down than to come up.
  • Repeat the movement for the prescribed amount of repetitions of your training program.
  • Switch arms and repeat the movement.

One Arm Floor Press

Category: strength
Force: push
Level: intermediate
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • triceps
Secondary Muscles:
  • chest
  • shoulders
Instructions:
  • Lie down on a flat surface with your back pressing against the floor or an exercise mat. Make sure your knees are bent.
  • Have a partner hand you the bar on one hand. When starting, your arm should be just about fully extended, similar to the starting position of a barbell bench press. However, this time your grip will be neutral (palms facing your torso).
  • Make sure the hand you are not using to lift the weight is placed by your side.
  • Begin the exercise by lowering the barbell until your elbow touches the ground. Make sure to breathe in as this is the eccentric (lowering part of the exercise).
  • Then start lifting the barbell back up to the original starting position. Remember to breathe out during the concentric (lifting part of the exercise).
  • Repeat until you have performed your recommended repetitions.
  • Switch arms and repeat the movement.

One-Arm Dumbbell Row

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: dumbbell
Primary Muscles:
  • middle back
Secondary Muscles:
  • biceps
  • lats
  • shoulders
Instructions:
  • Choose a flat bench and place a dumbbell on each side of it.
  • Place the right leg on top of the end of the bench, bend your torso forward from the waist until your upper body is parallel to the floor, and place your right hand on the other end of the bench for support.
  • Use the left hand to pick up the dumbbell on the floor and hold the weight while keeping your lower back straight. The palm of the hand should be facing your torso. This will be your starting position.
  • Pull the resistance straight up to the side of your chest, keeping your upper arm close to your side and keeping the torso stationary. Breathe out as you perform this step. Tip: Concentrate on squeezing the back muscles once you reach the full contracted position. Also, make sure that the force is performed with the back muscles and not the arms. Finally, the upper torso should remain stationary and only the arms should move. The forearms should do no other work except for holding the dumbbell; therefore do not try to pull the dumbbell up using the forearms.
  • Lower the resistance straight down to the starting position. Breathe in as you perform this step.
  • Repeat the movement for the specified amount of repetitions.
  • Switch sides and repeat again with the other arm.

One-Arm Incline Lateral Raise

Category: strength
Force: push
Level: beginner
Mechanic: isolation
Equipment: dumbbell
Primary Muscles:
  • shoulders
Instructions:
  • Lie down sideways on an incline bench press with a dumbbell in the hand. Make sure the shoulder is pressing against the incline bench and the arm is lying across your body with the palm around your navel.
  • Hold a dumbbell in your uppermost arm while keeping it extended in front of you parallel to the floor. This is your starting position.
  • While keeping the dumbbell parallel to the floor at all times, perform a lateral raise. Your arm should travel straight up until it is pointing at the ceiling. Tip: Exhale as you perform this movement. Hold the dumbbell in the position and feel the contraction in the shoulders for a second.
  • While inhaling lower the weight across your body back into the starting position.
  • Repeat the movement for the prescribed amount of repetitions.
  • Switch arms and repeat the movement.

One-Arm Kettlebell Clean

Category: strength
Force: pull
Level: intermediate
Mechanic: compound
Equipment: kettlebells
Primary Muscles:
  • hamstrings
Secondary Muscles:
  • glutes
  • lower back
  • shoulders
  • traps
Instructions:
  • Place a kettlebell between your feet. As you bend down to grab the kettlebell, push your butt back and keep your eyes looking forward.
  • Clean the kettlebell to your shoulders by extending through the legs and hips as you raise the kettlebell towards your shoulder. The wrist should rotate as you do so.
  • Return the weight to the starting position.

One-Arm Kettlebell Clean and Jerk

Category: strength
Force: push
Level: intermediate
Mechanic: compound
Equipment: kettlebells
Primary Muscles:
  • shoulders
Instructions:
  • Hold a kettlebell by the handle.
  • Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulder. Rotate your wrist as you do so, so that the palm faces forward.
  • Dip your body by bending the knees, keeping your torso upright.
  • Immediately reverse direction, driving through the heels, in essence jumping to create momentum. As you do so, press the kettlebell overhead to lockout by extending the arms, using your body's momentum to move the weight.
  • Receive the weight overhead by returning to a squat position underneath the weight.
  • Keeping the weight overhead, return to a standing position. Lower the weight to the floor to perform the next repetition.

One-Arm Kettlebell Jerk

Category: strength
Force: push
Level: intermediate
Mechanic: compound
Equipment: kettlebells
Primary Muscles:
  • shoulders
Secondary Muscles:
  • calves
  • quadriceps
  • triceps
Instructions:
  • Hold a kettlebell by the handle. Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulder. Rotate your wrist as you do so, so that the palm faces forward. This will be your starting position.
  • Dip your body by bending the knees, keeping your torso upright.
  • Immediately reverse direction, driving through the heels, in essence jumping to create momentum. As you do so, press the kettlebell overhead to lockout by extending the arms, using your body's momentum to move the weight. Receive the weight overhead by returning to a squat position underneath the weight. Keeping the weight overhead, return to a standing position.
  • Lower the weight to perform the next repetition.

One-Arm Kettlebell Military Press To The Side

Category: strength
Force: push
Level: intermediate
Mechanic: compound
Equipment: kettlebells
Primary Muscles:
  • shoulders
Secondary Muscles:
  • triceps
Instructions:
  • Clean a kettlebell to your shoulder. Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulder. Rotate your wrist as you do so, so that the palm faces inward. This will be your starting position.
  • Look at the kettlebell and press it up and out until it is locked out overhead.
  • Lower the kettlebell back to your shoulder under control and repeat. Make sure to contract your lat, butt, and stomach forcefully for added stability and strength.

One-Arm Kettlebell Para Press

Category: strength
Force: push
Level: intermediate
Mechanic: compound
Equipment: kettlebells
Primary Muscles:
  • shoulders
Secondary Muscles:
  • triceps
Instructions:
  • Clean a kettlebell to your shoulder. Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulder. Rotate your wrist as you do so, so that the palm faces forward. This will be your starting position.
  • Hold the kettlebell with the elbow out to the side, and press it up and out until it is locked out overhead.
  • Lower the kettlebell back to your shoulder under control and repeat. Make sure to contract your lat, butt, and stomach forcefully for added stability and strength.

One-Arm Kettlebell Push Press

Category: strength
Force: push
Level: intermediate
Mechanic: compound
Equipment: kettlebells
Primary Muscles:
  • shoulders
Secondary Muscles:
  • calves
  • quadriceps
  • triceps
Instructions:
  • Hold a kettlebell by the handle. Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulder. Rotate your wrist as you do so, so that the palm faces forward. This will be your starting position.
  • Dip your body by bending the knees, keeping your torso upright.
  • Immediately reverse direction, driving through the heels, in essence jumping to create momentum. As you do so, press the kettlebell overhead to lockout by extending the arms, using your body's momentum to move the weight. Lower the weight to perform the next repetition.

One-Arm Kettlebell Snatch

Category: strength
Force: pull
Level: expert
Mechanic: compound
Equipment: kettlebells
Primary Muscles:
  • shoulders
Secondary Muscles:
  • calves
  • glutes
  • hamstrings
  • lower back
  • traps
  • triceps
Instructions:
  • Place a kettlebell between your feet. Bend your knees and push your butt back to get in the proper starting position.
  • Look straight ahead and swing the kettlebell back between your legs.
  • Immediately reverse the direction and drive through with your hips and knees, accelerating the kettlebell upward. As the kettlebell rises to your shoulder rotate your hand and punch straight up, using momentum to receive the weight locked out overhead.

One-Arm Kettlebell Split Jerk

Category: strength
Force: push
Level: intermediate
Mechanic: compound
Equipment: kettlebells
Primary Muscles:
  • shoulders
Secondary Muscles:
  • glutes
  • hamstrings
  • quadriceps
  • triceps
Instructions:
  • Hold a kettlebell by the handle. Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulder. Rotate your wrist as you do so, so that the palm faces forward. This will be your starting position.
  • Dip your body by bending the knees, keeping your torso upright.
  • Immediately reverse direction, driving through the heels, in essence jumping to create momentum. As you do so, press the kettlebell overhead to lockout by extending the arms, using your body's momentum to move the weight.
  • Receive the weight overhead by returning to a squat position underneath the weight, positioning one leg in front of you and one leg behind you.
  • Keeping the weight overhead, return to a standing position and bring your feet together. Lower the weight to perform the next repetition.

One-Arm Kettlebell Split Snatch

Category: strength
Force: pull
Level: expert
Mechanic: compound
Equipment: kettlebells
Primary Muscles:
  • shoulders
Secondary Muscles:
  • hamstrings
  • quadriceps
Instructions:
  • Hold a kettlebell in one hand by the handle.
  • Squat towards the floor, and then reverse the motion, extending the hips, knees, and finally the ankles, to raise the kettlebell overhead.
  • After fully extending the body, descend into a lunge position to receive the weights overhead, one leg forward and one leg back. Ensure you drive through with your hips and lock the ketttlebells overhead in one uninterrupted motion.
  • Return to a standing position, holding the weight overhead, and bring the feet together. Lower the weight to return to the starting position.

One-Arm Kettlebell Swings

Category: strength
Force: pull
Level: intermediate
Mechanic: compound
Equipment: kettlebells
Primary Muscles:
  • hamstrings
Secondary Muscles:
  • calves
  • glutes
  • lower back
  • shoulders

One-Arm Medicine Ball Slam

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: medicine ball
Primary Muscles:
  • abdominals
Secondary Muscles:
  • lats
  • shoulders
Instructions:
  • Start in a standing position with a staggered, athletic stance. Hold a medicine ball in one hand, on the same side as your back leg. This will be your starting position.
  • Begin by winding the arm, raising the medicine ball above your head. As you do so, extend through the hips, knees, and ankles to load up for the slam.
  • At peak extension, flex the shoulders, spine, and hips to throw the ball hard into the ground directly in front of you.
  • Catch the ball on the bounce and continue for the desired number of repetitions.

One-Arm Open Palm Kettlebell Clean

Category: strength
Force: pull
Level: intermediate
Mechanic: compound
Equipment: kettlebells
Primary Muscles:
  • hamstrings
Secondary Muscles:
  • forearms
  • glutes
  • lower back
  • quadriceps
  • shoulders
Instructions:
  • Place one kettlebell between your feet.
  • Grab the handle with one hand and raise the kettlebell rapidly, let it flip so that the ball of the kettlebell lands in the palm of your hand.
  • Throw the kettlebell out in front of you and catch the handle with one hand.
  • Take the kettlebell to the floor and repeat. Make sure to work both arms.

One-Arm Overhead Kettlebell Squats

Category: strength
Force: push
Level: expert
Mechanic: compound
Equipment: kettlebells
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • calves
  • glutes
  • hamstrings
  • shoulders
Instructions:
  • Clean and press a kettlebell with one arm. Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulder. Rotate your wrist as you do so. Press the weight overhead by extending through the elbow.This will be your starting position.
  • Looking straight ahead and keeping a kettlebell locked out above you, flex the knees and hips and lower your torso between your legs, keeping your head and chest up.
  • Pause at the bottom position for a second before rising back to the top, driving through the heels of your feet.

One-Arm Side Laterals

Category: strength
Force: push
Level: beginner
Mechanic: isolation
Equipment: dumbbell
Primary Muscles:
  • shoulders
Instructions:
  • Pick a dumbbell and place it in one of your hands. Your non lifting hand should be used to grab something steady such as an incline bench press. Lean towards your lifting arm and away from the hand that is gripping the incline bench as this will allow you to keep your balance.
  • Stand with a straight torso and have the dumbbell by your side at arm’s length with the palm of the hand facing you. This will be your starting position.
  • While maintaining the torso stationary (no swinging), lift the dumbbell to your side with a slight bend on the elbow and your hand slightly tilted forward as if pouring water in a glass. Continue to go up until you arm is parallel to the floor. Exhale as you execute this movement and pause for a second at the top.
  • Lower the dumbbell back down slowly to the starting position as you inhale.
  • Repeat for the recommended amount of repetitions.
  • Switch arms and repeat the exercise.

Open Palm Kettlebell Clean

Category: strength
Force: pull
Level: expert
Mechanic: compound
Equipment: kettlebells
Primary Muscles:
  • hamstrings
Secondary Muscles:
  • glutes
  • lower back
  • quadriceps
  • shoulders
Instructions:
  • Place one kettlebell between your feet. Clean the kettlebell by extending through the legs and hips as you raise the kettlebell towards your shoulders.
  • Release the kettlebell as it comes up, and let it flip so that the ball of the kettlebell lands in the palms of your hands.
  • Release the kettlebell out in front of you and catch the handle with both hands. Lower the kettlebell to the starting position and repeat.

Otis-Up

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: other
Primary Muscles:
  • abdominals
Secondary Muscles:
  • chest
  • shoulders
  • triceps
Instructions:
  • Secure your feet and lay back on the floor. Your knees should be bent. Hold a weight with both hands to your chest. This will be your starting position.
  • Initiate the movement by flexing the hips and spine to raise your torso up from the ground.
  • As you move up, press the weight up so that it is above your head at the top of the movement.
  • Return the weight to your chest as you reverse the sit-up motion, ensuring not to go all the way down to the floor.

Overhead Squat

Category: olympic weightlifting
Force: push
Level: expert
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • abdominals
  • calves
  • glutes
  • hamstrings
  • lower back
  • shoulders
  • triceps
Instructions:
  • Start out by having a barbell in front of you on the floor. Your feet should be wider than shoulder width apart from each other.
  • Bend the knees and use a pronated grip (palms facing you) to grab the barbell. Your hands should be at a wider than shoulder width apart from each other before lifting. Once you are positioned, lift the barbell up until you can rest it on your chest.
  • Move the barbell over and slightly behind your head and make sure your arms are fully extended. Keep your head up at all times and also maintain a straight back. Retract your shoulder blades. This is your starting position.
  • Slowly lower the weight by bending your knees until your thighs are parallel to the ground while inhaling. Tip: Keep your back straight while performing this exercise to avoid any injuries and your arms should remain extended and over your head at all times.
  • Now use your feet and legs to help bring the weight back up to the starting position while exhaling.
  • Repeat for the recommended amount of repetitions.

Pallof Press

Category: strength
Force: pull
Level: beginner
Mechanic: isolation
Equipment: cable
Primary Muscles:
  • abdominals
Secondary Muscles:
  • chest
  • shoulders
  • triceps
Instructions:
  • Connect a standard handle to a tower, and—if possible—position the cable to shoulder height. If not, a low pulley will suffice.
  • With your side to the cable, grab the handle with both hands and step away from the tower. You should be approximately arm’s length away from the pulley, with the tension of the weight on the cable.
  • With your feet positioned hip-width apart and knees slightly bent, hold the cable to the middle of your chest. This will be your starting position.
  • Press the cable away from your chest, fully extending both arms. You core should be tight and engaged.
  • Hold the repetition for several seconds before returning to the starting position.
  • At the conclusion of the set, repeat facing the other direction.

Pallof Press With Rotation

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: cable
Primary Muscles:
  • abdominals
Secondary Muscles:
  • chest
  • shoulders
  • triceps
Instructions:
  • Connect a standard handle to a tower, and position the cable to shoulder height.
  • With your side to the cable, grab the handle with one hand and step away from the tower. You should be approximately arm’s length away from the pulley, with the tension of the weight on the cable. Align outstretched arm with cable.
  • With your feet positioned hip-width apart, pull the cable into your chest and grab the handle with your other hand. Both hands should be on the handle at this time.
  • Facing forward, press the cable away from your chest. You core should be tight and engaged.
  • Keeping your hips straight, twist your torso away from the pulley until you get a full quarter rotation.
  • Maintain your rigid stance and straight arms. Return to the neutral position in a slow and controlled manner. Your arms should be extended in front of you.
  • With the side tension still engaging your core, bring your hands to your chest and immediately press outward to a fully extended position. This constitutes one rep.
  • Repeat to failure.
  • Then, reposition and repeat the same series of movements on the opposite side.

Parallel Bar Dip

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: other
Primary Muscles:
  • triceps
Secondary Muscles:
  • chest
  • shoulders
Instructions:
  • Stand between a set of parallel bars. Place a hand on each bar, and then take a small jump to help you get into the starting position with your arms locked out.
  • Begin by flexing the elbow, lowering your body until your arms break 90 degrees. Avoid swinging, and maintain good posture throughout the descent.
  • Reverse the motion by extending the elbow, pushing yourself back up into the starting position.
  • Repeat for the desired number of repetitions.

Pin Presses

Category: powerlifting
Force: push
Level: intermediate
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • triceps
Secondary Muscles:
  • chest
  • forearms
  • lats
  • middle back
  • shoulders
Instructions:
  • Pin presses remove the eccentric phase of the bench press, developing starting strength. They also allow you to train a desired range of motion.
  • The bench should be set up in a power rack. Set the pins to the desired point in your range of motion, whether it just be lockout or an inch off of your chest. The bar should be moved to the pins and prepared for lifting.
  • Begin by lying on the bench, with the bar directly above the contact point during your regular bench. Tuck your feet underneath you and arch your back. Using the bar to help support your weight, lift your shoulder off the bench and retract them, squeezing the shoulder blades together. Use your feet to drive your traps into the bench. Maintain this tight body position throughout the movement.
  • You can take a standard bench grip, or shoulder width to focus on the triceps. The bar, wrist, and elbow should stay in line at all times. Focus on squeezing the bar and trying to pull it apart.
  • Drive the bar up with as much force as possible. The elbows should be tucked in until lockout.
  • Return the bar to the pins, pausing before beginning the next repetition.

Plyo Kettlebell Pushups

Category: strength
Force: push
Level: expert
Mechanic: compound
Equipment: kettlebells
Primary Muscles:
  • chest
Secondary Muscles:
  • shoulders
  • triceps
Instructions:
  • Place a kettlebell on the floor. Place yourself in a pushup position, on your toes with one hand on the ground and one hand holding the kettlebell, with your elbows extended. This will be your starting position.
  • Begin by lowering yourself as low as you can, keeping your back straight.
  • Quickly and forcefully reverse direction, pushing yourself up to the other side of the kettlebell, switching hands as you do so. Continue the movement by descending and repeating the movement back and forth.

Plyo Push-up

Category: plyometrics
Force: push
Level: beginner
Mechanic: compound
Equipment: body only
Primary Muscles:
  • chest
Secondary Muscles:
  • shoulders
  • triceps
Instructions:
  • Move into a prone position on the floor, supporting your weight on your hands and toes.
  • Your arms should be fully extended with the hands around shoulder width. Keep your body straight throughout the movement. This will be your starting position.
  • Descend by flexing at the elbow, lowering your chest towards the ground.
  • At the bottom, reverse the motion by pushing yourself up through elbow extension as quickly as possible. Attempt to push your upper body up until your hands leave the ground.
  • Return to the starting position and repeat the exercise.
  • For added difficulty, add claps into the movement while you are air borne.

Power Clean

Category: strength
Force: pull
Level: intermediate
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • hamstrings
Secondary Muscles:
  • calves
  • forearms
  • glutes
  • lower back
  • middle back
  • quadriceps
  • shoulders
  • traps
  • triceps
Instructions:
  • Stand with your feet slightly wider than shoulder width apart and toes pointing out slightly.
  • Squat down and grasp bar with a closed, pronated grip. Your hands should be slightly wider than shoulder width apart outside knees with elbows fully extended.
  • Place the bar about 1 inch in front of your shins and over the balls of your feet.
  • Your back should be flat or slightly arched, your chest held up and out and your shoulder blades should be retracted.
  • Keep your head in a neutral position (in line with vertebral column and not tilted or rotated) with your eyes focused straight ahead. Inhale during this phase.
  • Lift the bar from the floor by forcefully extending the hips and the knees as you exhale. Tip: The upper torso should maintain the same angle. Do not bend at the waist yet and do not let the hips rise before the shoulders (this would have the effect of pushing the glutes in the air and stretching the hamstrings.
  • Keep elbows fully extended with the head in a neutral position and the shoulders over the bar.
  • As the bar raises keep it as close to the shins as possible.
  • As the bar passes the knees, thrust your hips forward and slightly bend the knees to avoid locking them. Tip: At this point your thighs should be against the bar.
  • Keep the back flat or slightly arched, elbows fully extended and your head neutral. Tip: You will hold your breath until the next phase.
  • Inhale and then forcefully and quickly extend your hips and knees and stand on your toes.
  • Keep the bar as close to your body as possible. Tip: Your back should be flat with the elbows pointed out to the sides and your head in a neutral position. Also, keep your shoulders over the bar and arms straight as long as possible.
  • When your lower body joints are fully extended, shrug the shoulders upward rapidly without letting the elbows flex yet. Exhale during this portion of the movement.
  • As the shoulders reach their highest elevation flex your elbows to begin pulling your body under the bar.
  • Continue to pull the arms as high and as long as possible. Tip: Due to the explosive nature of this phase, your torso will be erect or with an arched back, your head will be tilted back slightly and your feet may lose contact with the floor.
  • After the lower body has fully extended and the bar reaches near maximal height, pull your body under the bar and rotate the arms around and under the bar.
  • Simultaneously, flex the hips and knees into a quarter squat position.
  • Once the arms are under the bar, inhale and then lift your elbows to position the upper arms parallel to the floor. Rack the bar across the front of your collar bones and front shoulder muscles.
  • Catch the bar with an erect and tight torso, a neutral head position and flat feet. Exhale during this movement.
  • Stand up by extending the hips and knees to a fully erect position.
  • Lower the bar by gradually reducing the muscular tension of the arms to allow a controlled descent of the bar to the thighs. Inhale during this movement.
  • Simultaneously flex the hips and knees to cushion the impact of the bar on the thighs.
  • Squat down with the elbows fully extended until the bar touches the floor.
  • Start over at Phase 1 and repeat for the recommended amount of repetitions.

Power Jerk

Category: olympic weightlifting
Force: push
Level: expert
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • abdominals
  • calves
  • glutes
  • hamstrings
  • shoulders
  • triceps
Instructions:
  • Standing with the weight racked on the front of the shoulders, begin with the dip. With your feet directly under your hips, flex the knees without moving the hips backward. Go down only slightly, and reverse direction as powerfully as possible.
  • Drive through the heels create as much speed and force as possible, and be sure to move your head out of the way as the bar leaves the shoulders.
  • At this moment as the feet leave the floor, the feet must be placed into the receiving position as quickly as possible. In the brief moment the feet are not actively driving against the platform, the athletes effort to push the bar up will drive them down. The feet should be moved to a slightly wider stance, with the knees partially bent.
  • Receive the bar with the arms locked out overhead.
  • Return to a standing position.

Power Partials

Category: strength
Force: push
Level: beginner
Mechanic: isolation
Equipment: dumbbell
Primary Muscles:
  • shoulders
Instructions:
  • Stand up with your torso upright and a dumbbell on each hand being held at arms length. The elbows should be close to the torso.
  • The palms of the hands should be facing your torso. Your feet should be about shoulder width apart. This will be your starting position.
  • Keeping your arms straight and the torso stationary, lift the weights out to your sides until they are about shoulder level height while exhaling.
  • Feel the contraction for a second and begin to lower the weights back down to the starting position while inhaling. Tip: Keep the palms facing down with the little finger slightly higher while lifting and lowering the weights as it will concentrate the stress on your shoulders mainly.
  • Repeat for the recommended amount of repetitions.

Power Snatch

Category: olympic weightlifting
Force: pull
Level: expert
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • hamstrings
Secondary Muscles:
  • calves
  • glutes
  • lower back
  • quadriceps
  • shoulders
  • traps
  • triceps
Instructions:
  • Begin with a loaded barbell on the floor. The bar should be close to or touching the shins, and a wide grip should be taken on the bar. The feet should be directly below the hips, with the feet turned out as needed. Lower the hips, with the chest up and the head looking forward. The shoulders should be just in front of the bar. This will be the starting position.
  • Begin the first pull by driving through the front of the heels, raising the bar from the ground. The back angle should stay the same until the bar passes the knees.
  • Transition into the second pull by extending through the hips knees and ankles, driving the bar up as quickly as possible. The bar should be close to the body. At peak extension, shrug the shoulders and allow the elbows to flex to the side.
  • As you move your feet into the receiving position, a slightly wider position, pull yourself below the bar as you elevate the bar overhead. The bar should be received in a partial squat. Continue raising the bar to the overhead position, receiving the bar locked out overhead.
  • Return to a standing position with the weight over head.

Power Snatch from Blocks

Category: olympic weightlifting
Force: pull
Level: intermediate
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • calves
  • forearms
  • glutes
  • hamstrings
  • lower back
  • shoulders
  • traps
  • triceps
Instructions:
  • Begin with a loaded barbell on boxes or stands of the desired height. A wide grip should be taken on the bar. The feet should be directly below the hips, with the feet turned out as needed. Lower the hips, with the chest up and the head looking forward. The shoulders should be just in front of the bar, with the elbows pointed out. This will be the starting position.
  • Begin the first pull by driving through the front of the heels, raising the bar from the boxes.
  • Transition into the second pull by extending through the hips knees and ankles, driving the bar up as quickly as possible. The bar should be close to the body. At peak extension, shrug the shoulders and allow the elbows to flex to the side.
  • As you move your feet into the receiving position, forcefully pull yourself below the bar as you elevate the bar overhead. The feet should move to just outside the hips, turned out as necessary. Receive the bar above a full squat and with the arms fully extended overhead.
  • Keeping the bar aligned over the front of the heels, your head and chest up, drive through heels of the feet to move to a standing position. Carefully return the weight to the boxes.

Power Stairs

Category: strongman
Force: pull
Level: intermediate
Mechanic: compound
Equipment: other
Primary Muscles:
  • hamstrings
Secondary Muscles:
  • adductors
  • calves
  • glutes
  • lower back
  • quadriceps
  • shoulders
  • traps
Instructions:
  • In the power stairs, implements are moved up a staircase. For training purposes, these can be performed with a tire or box.
  • Begin by taking the implement with both hands. Set your feet wide, with your head and chest up. Drive through the ground with your heels, extending your knees and hips to raise the weight from the ground.
  • As you lean back, attempt to swing the weight onto the stairs, which are usually around 16-18" high. You can use your legs to help push the weight onto the stair.
  • Repeat for 3-5 repetitions, and continue with a heavier weight, moving as fast as possible.

Press Sit-Up

Category: strength
Force: push
Level: expert
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • abdominals
Secondary Muscles:
  • chest
  • shoulders
  • triceps
Instructions:
  • To begin, lie down on a bench with a barbell resting on your chest. Position your legs so they are secure on the extension of the abdominal bench. This is the starting position.
  • While inhaling, tighten your abdominals and glutes. Simultaneously curl your torso as you do when performing a sit-up and press the barbell to an overhead position while exhaling. Tip: Use your arms to push the barbell out as you perform this exercise while still focusing on the abdominal muscles.
  • Lower your upper body back down to the starting position while bringing the barbell back down to your torso. Remember to breathe in while lowering the body.
  • Repeat for the recommended amount of repetitions.

Prowler Sprint

Category: cardio
Force: push
Level: beginner
Mechanic: compound
Equipment: other
Primary Muscles:
  • hamstrings
Secondary Muscles:
  • calves
  • chest
  • glutes
  • quadriceps
  • shoulders
Instructions:
  • Place your sled on an appropriate surface, loaded to a suitable weight. The sled should provide enough resistance to require effort, but not so heavy that you are significantly slowed down.
  • You may use the upright or the low handles for this exercise. Place your hands on the handles with your arms extended, leaning into the implement.
  • With good posture, drive through the ground with alternating, short steps. Move as fast as you can for a short distance.

Push Press

Category: olympic weightlifting
Force: push
Level: expert
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • shoulders
Secondary Muscles:
  • quadriceps
  • triceps

Push Press - Behind the Neck

Category: olympic weightlifting
Force: push
Level: intermediate
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • shoulders
Secondary Muscles:
  • calves
  • quadriceps
  • triceps
Instructions:
  • Standing with the weight racked on the back of the shoulders, begin with the dip. With your feet directly under your hips, flex the knees without moving the hips backward. Go down only slightly, and reverse direction as powerfully as possible. Drive through the heels create as much speed and force as possible, moving the bar in a vertical path.
  • Using the momentum generated, finish pressing the weight overhead be extending through the arms.
  • Return to the starting position, using your legs to absorb the impact.

Push Up to Side Plank

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: body only
Primary Muscles:
  • chest
Secondary Muscles:
  • abdominals
  • shoulders
  • triceps
Instructions:
  • Get into pushup position on the toes with your hands just outside of shoulder width.
  • Perform a pushup by allowing the elbows to flex. As you descend, keep your body straight.
  • Do one pushup and as you come up, shift your weight on the left side of the body, twist to the side while bringing the right arm up towards the ceiling in a side plank.
  • Lower the arm back to the floor for another pushup and then twist to the other side.
  • Repeat the series, alternating each side, for 10 or more reps.

Push-Up Wide

Category: strength
Level: beginner
Mechanic: compound
Equipment: body only
Primary Muscles:
  • chest
Secondary Muscles:
  • abdominals
  • shoulders
  • triceps
Instructions:
  • With your hands wide apart, support your body on your toes and hands in a plank position. Your elbows should be extended and your body straight. Do not allow your hips to sag. This will be your starting position.
  • To begin, allow the elbows to flex, lowering your chest to the floor as you inhale.
  • Using your pectoral muscles, press your upper body back up to the starting position by extending the elbows. Exhale as you perform this step.
  • After pausing at the contracted position, repeat the movement for the prescribed amount of repetitions.

Push-Ups - Close Triceps Position

Category: strength
Force: push
Level: intermediate
Mechanic: compound
Equipment: body only
Primary Muscles:
  • triceps
Secondary Muscles:
  • chest
  • shoulders
Instructions:
  • Lie on the floor face down and place your hands closer than shoulder width for a close hand position. Make sure that you are holding your torso up at arms' length.
  • Lower yourself until your chest almost touches the floor as you inhale.
  • Using your triceps and some of your pectoral muscles, press your upper body back up to the starting position and squeeze your chest. Breathe out as you perform this step.
  • After a second pause at the contracted position, repeat the movement for the prescribed amount of repetitions.

Push-Ups With Feet Elevated

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: body only
Primary Muscles:
  • chest
Secondary Muscles:
  • shoulders
  • triceps
Instructions:
  • Lie on the floor face down and place your hands about 36 inches apart from each other holding your torso up at arms length.
  • Place your toes on top of a flat bench. This will allow your body to be elevated. Note: The higher the elevation of the flat bench, the higher the resistance of the exercise is.
  • Lower yourself until your chest almost touches the floor as you inhale.
  • Using your pectoral muscles, press your upper body back up to the starting position and squeeze your chest. Breathe out as you perform this step.
  • After a second pause at the contracted position, repeat the movement for the prescribed amount of repetitions.

Push-Ups With Feet On An Exercise Ball

Category: strength
Force: push
Level: intermediate
Mechanic: compound
Equipment: exercise ball
Primary Muscles:
  • chest
Secondary Muscles:
  • shoulders
  • triceps
Instructions:
  • Lie on the floor face down and place your hands about 36 inches apart from each other holding your torso up at arms length.
  • Place your toes on top of an exercise ball. This will allow your body to be elevated.
  • Lower yourself until your chest almost touches the floor as you inhale.
  • Using your pectoral muscles, press your upper body back up to the starting position and squeeze your chest. Breathe out as you perform this step.
  • After a second pause at the contracted position, repeat the movement for the prescribed amount of repetitions.

Pushups

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: body only
Primary Muscles:
  • chest
Secondary Muscles:
  • shoulders
  • triceps
Instructions:
  • Lie on the floor face down and place your hands about 36 inches apart while holding your torso up at arms length.
  • Next, lower yourself downward until your chest almost touches the floor as you inhale.
  • Now breathe out and press your upper body back up to the starting position while squeezing your chest.
  • After a brief pause at the top contracted position, you can begin to lower yourself downward again for as many repetitions as needed.

Pushups (Close and Wide Hand Positions)

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: body only
Primary Muscles:
  • chest
Secondary Muscles:
  • shoulders
  • triceps
Instructions:
  • Lie on the floor face down and body straight with your toes on the floor and the hands wider than shoulder width for a wide hand position and closer than shoulder width for a close hand position. Make sure you are holding your torso up at arms length.
  • Lower yourself until your chest almost touches the floor as you inhale.
  • Using your pectoral muscles, press your upper body back up to the starting position and squeeze your chest. Breathe out as you perform this step.
  • After a second pause at the contracted position, repeat the movement for the prescribed amount of repetitions.

Pyramid

Category: stretching
Force: static
Level: beginner
Equipment: exercise ball
Primary Muscles:
  • lower back
Secondary Muscles:
  • shoulders
Instructions:
  • Start off by rolling your torso forward onto the ball so your hips rest on top of the ball and become the highest point of your body.
  • Rest your hands and feet on the floor. Your arms and legs can be slightly bent or straight, depending on the size of the ball, your flexibility, and the length of your limbs. This also helps develop stabilizing strength in your torso and shoulders.

Rack Delivery

Category: olympic weightlifting
Force: pull
Level: intermediate
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • shoulders
Secondary Muscles:
  • forearms
  • traps
Instructions:
  • This drill teaches the delivery of the barbell to the rack position on the shoulders. Begin holding a bar in the scarecrow position, with the upper arms parallel to the floor, and the forearms hanging down. Use a hook grip, with your fingers wrapped over your thumbs.
  • Begin by rotating the elbows around the bar, delivering the bar to the shoulders. As your elbows come forward, relax your grip. The shoulders should be protracted, providing a shelf for the bar, which should lightly contact the throat.
  • It is important that the bar stay close to the body at all times, as with a heavier load any distance will result in an unwanted collision. As the movement becomes smoother, speed and load can be increased before progressing further.

Return Push from Stance

Category: plyometrics
Force: push
Level: beginner
Mechanic: compound
Equipment: medicine ball
Primary Muscles:
  • shoulders
Secondary Muscles:
  • chest
  • triceps
Instructions:
  • You will need a partner for this drill.
  • Begin in an athletic 2 or 3 point stance.
  • At the signal, move into a position to receive the pass from your partner.
  • Catch the medicine ball with both hands and immediately throw it back to your partner.
  • You can modify this drill by running different routes.

Reverse Band Bench Press

Category: powerlifting
Force: push
Level: intermediate
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • triceps
Secondary Muscles:
  • chest
  • forearms
  • lats
  • middle back
  • shoulders
Instructions:
  • Position a bench inside a power rack, with the bar set to the correct height. Begin by anchoring bands either to band pegs or to the top of the rack. Ensure that you will be position properly under the bands. Attach the other end to the barbell.
  • Lie on the bench, tuck your feet underneath you and arch your back. Using the bar to help support your weight, lift your shoulder off the bench and retract them, squeezing the shoulder blades together. Use your feet to drive your traps into the bench. Maintain this tight body position throughout the movement. However wide your grip, it should cover the ring on the bar.
  • Pull the bar out of the rack without protracting your shoulders. Focus on squeezing the bar and trying to pull it apart. Lower the bar to your lower chest or upper stomach. The bar, wrist, and elbow should stay in line at all times.
  • Pause when the barbell touches your torso, and then drive the bar up with as much force as possible. The elbows should be tucked in until lockout.

Reverse Flyes

Category: strength
Force: pull
Level: beginner
Mechanic: isolation
Equipment: dumbbell
Primary Muscles:
  • shoulders
Instructions:
  • To begin, lie down on an incline bench with the chest and stomach pressing against the incline. Have the dumbbells in each hand with the palms facing each other (neutral grip).
  • Extend the arms in front of you so that they are perpendicular to the angle of the bench. The legs should be stationary while applying pressure with the ball of your toes. This is the starting position.
  • Maintaining the slight bend of the elbows, move the weights out and away from each other (to the side) in an arc motion while exhaling. Tip: Try to squeeze your shoulder blades together to get the best results from this exercise.
  • The arms should be elevated until they are parallel to the floor.
  • Feel the contraction and slowly lower the weights back down to the starting position while inhaling.
  • Repeat for the recommended amount of repetitions.

Reverse Flyes With External Rotation

Category: strength
Force: pull
Level: intermediate
Mechanic: isolation
Equipment: dumbbell
Primary Muscles:
  • shoulders
Instructions:
  • To begin, lie down on an incline bench set at a 30-degree angle with the chest and stomach pressing against the incline.
  • Have the dumbbells in each hand with the palms facing down to the floor. Your arms should be in front of you so that they are perpendicular to the angle of the bench. Tip: Your elbows should have a slight bend. The legs should be stationary while applying pressure with the ball of your toes (your heels should not be touching the floor). This is the starting position.
  • Maintaining the slight bend of the elbows, move the weights out and away from each other in an arc motion while exhaling.
  • As you lift the weight, your wrist should externally rotate by 90-degrees so that you go from a palms down (pronated) grip to a palms facing each other (neutral) grip. Tip: Try to squeeze your shoulder blades together to get the best results from this exercise.
  • The arms should be elevated until they are level with the head.
  • Feel the contraction and slowly lower the weights back down to the starting position while inhaling.
  • Repeat for the recommended amount of repetitions.

Reverse Grip Bent-Over Rows

Category: strength
Force: pull
Level: intermediate
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • middle back
Secondary Muscles:
  • biceps
  • lats
  • shoulders
Instructions:
  • Stand erect while holding a barbell with a supinated grip (palms facing up).
  • Bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Tip: Make sure that you keep the head up. The barbell should hang directly in front of you as your arms hang perpendicular to the floor and your torso. This is your starting position.
  • While keeping the torso stationary, lift the barbell as you breathe out, keeping the elbows close to the body and not doing any force with the forearm other than holding the weights. On the top contracted position, squeeze the back muscles and hold for a second.
  • Slowly lower the weight again to the starting position as you inhale.
  • Repeat for the recommended amount of repetitions.

Reverse Machine Flyes

Category: strength
Force: pull
Level: beginner
Mechanic: isolation
Equipment: machine
Primary Muscles:
  • shoulders
Instructions:
  • Adjust the handles so that they are fully to the rear. Make an appropriate weight selection and adjust the seat height so the handles are at shoulder level. Grasp the handles with your hands facing inwards. This will be your starting position.
  • In a semicircular motion, pull your hands out to your side and back, contracting your rear delts.
  • Keep your arms slightly bent throughout the movement, with all of the motion occurring at the shoulder joint.
  • Pause at the rear of the movement, and slowly return the weight to the starting position.

Reverse Triceps Bench Press

Category: strength
Force: push
Level: intermediate
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • triceps
Secondary Muscles:
  • chest
  • shoulders
Instructions:
  • Lie back on a flat bench. Using a close, supinated grip (around shoulder width), lift the bar from the rack and hold it straight over you with your arms locked extended in front of you and perpendicular to the floor. This will be your starting position.
  • As you breathe in, come down slowly until you feel the bar on your middle chest. Tip: Make sure that as opposed to a regular bench press, you keep the elbows close to the torso at all times in order to maximize triceps involvement.
  • After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your triceps muscles. Lock your arms in the contracted position, hold for a second and then start coming down slowly again. Tip: It should take at least twice as long to go down than to come up.
  • Repeat the movement for the prescribed amount of repetitions.
  • When you are done, place the bar back in the rack.

Ring Dips

Category: strength
Force: push
Level: intermediate
Mechanic: compound
Equipment: other
Primary Muscles:
  • triceps
Secondary Muscles:
  • chest
  • shoulders
Instructions:
  • Grip a ring in each hand, and then take a small jump to help you get into the starting position with your arms locked out.
  • Begin by flexing the elbow, lowering your body until your arms break 90 degrees. Avoid swinging, and maintain good posture throughout the descent.
  • Reverse the motion by extending the elbow, pushing yourself back up into the starting position.
  • Repeat for the desired number of repetitions.

Rocky Pull-Ups/Pulldowns

Category: strength
Force: pull
Level: intermediate
Mechanic: compound
Equipment: other
Primary Muscles:
  • lats
Secondary Muscles:
  • biceps
  • middle back
  • shoulders
Instructions:
  • Grab the pull-up bar with the palms facing forward using a wide grip.
  • As you have both arms extended in front of you holding the bar at the chosen grip width, bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out. This is your starting position.
  • Pull your torso up until the bar touches your upper chest by drawing the shoulders and the upper arms down and back. Exhale as you perform this portion of the movement. Tip: Concentrate on squeezing the back muscles once you reach the full contracted position. The upper torso should remain stationary as it moves through space and only the arms should move. The forearms should do no other work other than hold the bar.
  • After a second on the contracted position, start to inhale and slowly lower your torso back to the starting position when your arms are fully extended and the lats are fully stretched.
  • Now repeat the same movements as described above except this time your torso will remain straight as you go up and the bar will touch the back of the neck instead of the upper chest. Tip: Use the head to lean forward slightly as it will help you properly execute this portion of the exercise.
  • Once you have lowered yourself back down to the starting position, repeat the exercise for the prescribed amount of repetitions in your program.

Rope Climb

Category: strength
Force: pull
Level: intermediate
Mechanic: compound
Equipment: other
Primary Muscles:
  • lats
Secondary Muscles:
  • biceps
  • forearms
  • middle back
  • shoulders
Instructions:
  • Grab the rope with both hands above your head. Pull down on the rope as you take a small jump.
  • Wrap the rope around one leg, using your feet to pinch the rope. Reach up as high as possible with your arms, gripping the rope tightly.
  • Release the rope from your feet as you pull yourself up with your arms, bringing your knees towards your chest.
  • Resecure your feet on the rope, and then stand up to take another high hold on the rope. Continue until you reach the top of the rope.
  • To lower yourself, loosen the grip of your feet on the rope as you slide down using a hand over hand motion.

Round The World Shoulder Stretch

Category: stretching
Force: static
Level: beginner
Equipment: other
Primary Muscles:
  • shoulders
Secondary Muscles:
  • biceps
  • chest
Instructions:
  • Stand up straight with your legs together, holding a bodybar or broomstick.
  • Hold the pole behind your hips with a wider than shoulder width grip. Your palms should be down and your thumbs facing out.
  • Slowly lift your arms up behind your head. Don't force it if it gets hard to lift further.

Sandbag Load

Category: strongman
Force: pull
Level: beginner
Mechanic: compound
Equipment: other
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • abdominals
  • biceps
  • calves
  • forearms
  • glutes
  • hamstrings
  • lower back
  • middle back
  • shoulders
  • traps
Instructions:
  • To load sandbags or other objects, begin with the implements placed a distance from the loading platform, typically 50 feet.
  • Begin by lifting the sandbag. Sandbags are extremely awkward, and the manner of lifting them can vary depending on the particular sandbag used. Reach as far around it as possible, extending through the hips and knees to pull it up high. Shouldering is usually not allowed.
  • Move as quickly as possible to the platform, and load it, extending through your hips, knees, and ankles to get it as high as possible. Place it onto the platform, ensuring it doesn't fall off.
  • Return to the starting position to retrieve the next sandbag, and repeat until the event is completed.

Seated Barbell Military Press

Category: strength
Force: push
Level: intermediate
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • shoulders
Secondary Muscles:
  • triceps
Instructions:
  • Sit on a Military Press Bench with a bar behind your head and either have a spotter give you the bar (better on the rotator cuff this way) or pick it up yourself carefully with a pronated grip (palms facing forward). Tip: Your grip should be wider than shoulder width and it should create a 90-degree angle between the forearm and the upper arm as the barbell goes down.
  • Once you pick up the barbell with the correct grip length, lift the bar up over your head by locking your arms. Hold at about shoulder level and slightly in front of your head. This is your starting position.
  • Lower the bar down to the collarbone slowly as you inhale.
  • Lift the bar back up to the starting position as you exhale.
  • Repeat for the recommended amount of repetitions.

Seated Bent-Over Rear Delt Raise

Category: strength
Force: pull
Level: intermediate
Mechanic: isolation
Equipment: dumbbell
Primary Muscles:
  • shoulders
Instructions:
  • Place a couple of dumbbells looking forward in front of a flat bench.
  • Sit on the end of the bench with your legs together and the dumbbells behind your calves.
  • Bend at the waist while keeping the back straight in order to pick up the dumbbells. The palms of your hands should be facing each other as you pick them. This will be your starting position.
  • Keeping your torso forward and stationary, and the arms slightly bent at the elbows, lift the dumbbells straight to the side until both arms are parallel to the floor. Exhale as you lift the weights. (Note: avoid swinging the torso or bringing the arms back as opposed to the side.)
  • After a one second contraction at the top, slowly lower the dumbbells back to the starting position.
  • Repeat for the recommended amount of repetitions.

Seated Biceps

Category: stretching
Force: static
Level: expert
Mechanic: isolation
Equipment: body only
Primary Muscles:
  • biceps
Secondary Muscles:
  • chest
  • shoulders
Instructions:
  • Sit on the floor with your knees bent and your partner standing behind you. Extend your arms straight behind you with your palms facing each other. Your partner will hold your wrists for you. This will be the starting position.
  • Attempt to flex your elbows, while your partner prevents any actual movement.
  • After 10-20 seconds, relax your arms while your partner gently pulls your wrists up to stretch your biceps. Be sure to let your partner know when the stretch is appropriate to prevent injury or overstretching.

Seated Cable Rows

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: cable
Primary Muscles:
  • middle back
Secondary Muscles:
  • biceps
  • lats
  • shoulders
Instructions:
  • For this exercise you will need access to a low pulley row machine with a V-bar. Note: The V-bar will enable you to have a neutral grip where the palms of your hands face each other. To get into the starting position, first sit down on the machine and place your feet on the front platform or crossbar provided making sure that your knees are slightly bent and not locked.
  • Lean over as you keep the natural alignment of your back and grab the V-bar handles.
  • With your arms extended pull back until your torso is at a 90-degree angle from your legs. Your back should be slightly arched and your chest should be sticking out. You should be feeling a nice stretch on your lats as you hold the bar in front of you. This is the starting position of the exercise.
  • Keeping the torso stationary, pull the handles back towards your torso while keeping the arms close to it until you touch the abdominals. Breathe out as you perform that movement. At that point you should be squeezing your back muscles hard. Hold that contraction for a second and slowly go back to the original position while breathing in.
  • Repeat for the recommended amount of repetitions.

Seated Cable Shoulder Press

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: cable
Primary Muscles:
  • shoulders
Secondary Muscles:
  • triceps
Instructions:
  • Adjust the weight to an appropriate amount and be seated, grasping the handles. Your upper arms should be about 90 degrees to the body, with your head and chest up. The elbows should also be bent to about 90 degrees. This will be your starting position.
  • Begin by extending through the elbow, pressing the handles together above your head.
  • After pausing at the top, return the handles to the starting position. Ensure that you maintain tension on the cables.
  • You can also execute this movement with your back off the pad and alternate hands.

Seated Dumbbell Press

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: dumbbell
Primary Muscles:
  • shoulders
Secondary Muscles:
  • triceps
Instructions:
  • Grab a couple of dumbbells and sit on a military press bench or a utility bench that has a back support on it as you place the dumbbells upright on top of your thighs.
  • Clean the dumbbells up one at a time by using your thighs to bring the dumbbells up to shoulder height at each side.
  • Rotate the wrists so that the palms of your hands are facing forward. This is your starting position.
  • As you exhale, push the dumbbells up until they touch at the top.
  • After a second pause, slowly come down back to the starting position as you inhale.
  • Repeat for the recommended amount of repetitions.

Seated Front Deltoid

Category: stretching
Force: static
Level: expert
Equipment: body only
Primary Muscles:
  • shoulders
Secondary Muscles:
  • chest
Instructions:
  • Sit upright on the floor with your legs bent, your partner standing behind you. Stick your arms straight out to your sides, with your palms facing the ground. Attempt to move them as far behind you as possible, as your assistant holds your wrists. This will be your starting position.
  • Keeping your elbows straight, attempt to move your arms to the front, with your partner gently restraining you to prevent any actual movement for 10-20 seconds.
  • Now, relax your muscles and allow your partner to gently increase the stretch on the shoulders and chest. Hold for 10 to 20 seconds.

Seated Side Lateral Raise

Category: strength
Force: push
Level: beginner
Mechanic: isolation
Equipment: dumbbell
Primary Muscles:
  • shoulders
Instructions:
  • Pick a couple of dumbbells and sit at the end of a flat bench with your feet firmly on the floor. Hold the dumbbells with your palms facing in and your arms straight down at your sides at arms' length. This will be your starting position.
  • While maintaining the torso stationary (no swinging), lift the dumbbells to your side with a slight bend on the elbow and the hands slightly tilted forward as if pouring water in a glass. Continue to go up until you arms are parallel to the floor. Exhale as you execute this movement and pause for a second at the top.
  • Lower the dumbbells back down slowly to the starting position as you inhale.
  • Repeat for the recommended amount of repetitions.

See-Saw Press (Alternating Side Press)

Category: strength
Force: push
Level: intermediate
Mechanic: compound
Equipment: dumbbell
Primary Muscles:
  • shoulders
Secondary Muscles:
  • abdominals
  • triceps
Instructions:
  • Grab a dumbbell with each hand and stand up erect.
  • Clean (lift) the dumbbells to the chest/shoulder level and then rotate your wrists so that your palms are facing towards you as if you were getting ready to perform an Arnold Press. This will be your starting position.
  • Now start extending your left arm overhead as you rotate the wrist so that the palm of your hand faces forward as you go up. Your elbows should come out also as you lift the weight. Simultaneously, you will also be bending from your hip to your opposite side. Tip: If you perform the exercise correctly, is should look as if you are trying to reach for something overhead on the right hand side of your body, but with your left arm. Breathe out as you perform this movement.
  • Once you reach the top position breathe in. Then, with the weight fully extended overhead and you bent over to your right hand side, begin the movement to the left side.
  • Repeat for the recommended amount of repetitions.

Shoulder Circles

Category: stretching
Force: pull
Level: beginner
Primary Muscles:
  • shoulders
Secondary Muscles:
  • traps
Instructions:
  • With shoulders relaxed and arms resting loosely at your sides (or in your lap if you're seated), gently roll your shoulders forward, up, back, and down.
  • Reverse direction. You can do this exercise alternating shoulders or both at the same time.

Shoulder Press - With Bands

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: bands
Primary Muscles:
  • shoulders
Secondary Muscles:
  • triceps
Instructions:
  • To begin, stand on an exercise band so that tension begins at arm's length. Grasp the handles and lift them so that the hands are at shoulder height at each side.
  • Rotate the wrists so that the palms of your hands are facing forward. Your elbows should be bent, with the upper arms and forearms in line to the torso. This is your starting position.
  • As you exhale, lift the handles up until your arms are fully extended overhead.

Shoulder Raise

Category: stretching
Force: pull
Level: beginner
Primary Muscles:
  • shoulders
Secondary Muscles:
  • lats
Instructions:
  • Relax your arms to your sides and raise your shoulders up toward your ears, then back down.

Shoulder Stretch

Category: stretching
Force: pull
Level: beginner
Primary Muscles:
  • shoulders
Instructions:
  • Reach your left arm across your body and hold it straight.

Side Bridge

Category: strength
Force: static
Level: beginner
Equipment: body only
Primary Muscles:
  • abdominals
Secondary Muscles:
  • shoulders

Side Lateral Raise

Category: strength
Force: push
Level: beginner
Mechanic: isolation
Equipment: dumbbell
Primary Muscles:
  • shoulders
Instructions:
  • Pick a couple of dumbbells and stand with a straight torso and the dumbbells by your side at arms length with the palms of the hand facing you. This will be your starting position.
  • While maintaining the torso in a stationary position (no swinging), lift the dumbbells to your side with a slight bend on the elbow and the hands slightly tilted forward as if pouring water in a glass. Continue to go up until you arms are parallel to the floor. Exhale as you execute this movement and pause for a second at the top.
  • Lower the dumbbells back down slowly to the starting position as you inhale.
  • Repeat for the recommended amount of repetitions.

Side Laterals to Front Raise

Category: strength
Force: push
Level: beginner
Mechanic: isolation
Equipment: dumbbell
Primary Muscles:
  • shoulders
Secondary Muscles:
  • traps
Instructions:
  • In a standing position, hold a pair of dumbbells at your side. This will be your starting position.
  • Keeping your elbows slightly bent, raise the weights directly in front of you to shoulder height, avoiding any swinging or cheating.
  • At the top of the exercise move the weights out in front of you, keeping your arms extended.
  • Lower the weights with a controlled motion.
  • On the next repetition, raise the weights in front of you to shoulder height before moving the weights laterally to your sides.
  • Lower the weights to the starting position.

Side To Side Chins

Category: strength
Force: pull
Level: intermediate
Mechanic: compound
Equipment: other
Primary Muscles:
  • lats
Secondary Muscles:
  • biceps
  • forearms
  • middle back
  • shoulders
Instructions:
  • Grab the pull-up bar with the palms facing forward using a wide grip.
  • As you have both arms extended in front of you holding the bar at a wide grip, bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out. This is your starting position.
  • Pull your torso up while leaning to the left hand side until the bar almost touches your upper chest by drawing the shoulders and the upper arms down and back. Exhale as you perform this portion of the movement. Tip: Concentrate on squeezing the back muscles once you reach the full contracted position. The upper torso should remain stationary as it moves through space (no swinging) and only the arms should move. The forearms should do no other work other than hold the bar.
  • After a second of contraction, inhale as you go back to the starting position.
  • Now, pull your torso up while leaning to the right hand side until the bar almost touches your upper chest by drawing the shoulders and the upper arms down and back. Exhale as you perform this portion of the movement. Tip: Concentrate on squeezing the back muscles once you reach the full contracted position. The upper torso should remain stationary as it moves through space and only the arms should move. The forearms should do no other work other than hold the bar.
  • After a second of contraction, inhale as you go back to the starting position.
  • Repeat steps 3-6 until you have performed the prescribed amount of repetitions for each side.

Side Wrist Pull

Category: stretching
Force: static
Level: beginner
Mechanic: isolation
Primary Muscles:
  • shoulders
Secondary Muscles:
  • forearms
  • lats
Instructions:
  • This stretch works best standing. Cross your left arm over the midline of your body and hold the left wrist in your right hand down at the level of your hips. Start the stretch with a bent left arm.
  • Slowly straighten, pull, and lift it up to shoulder height, as pictured. Feel this stretch originate in your back, not your shoulders, and don't pull too hard on the shoulders joint. Switch sides.

Single Dumbbell Raise

Category: strength
Level: beginner
Mechanic: isolation
Equipment: dumbbell
Primary Muscles:
  • shoulders
Secondary Muscles:
  • forearms
  • traps
Instructions:
  • With a wide stance, hold a dumbell with both hands, grasping the head of the dumbbell instead of the handle. Your arms should be extended and hanging at the waist. This will be your starting position.
  • Raise the weight until it is above shoulder level, keeping your arms extended. Your torso and hips should remain stationary throughout the movement.
  • Return to the starting position and repeat for the recommended amount of repetitions.

Single-Arm Linear Jammer

Category: strength
Force: push
Level: intermediate
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • shoulders
Secondary Muscles:
  • chest
  • triceps
Instructions:
  • Position a bar into a landmine or securely anchor it in a corner. Load the bar to an appropriate weight.
  • Raise the bar from the floor, taking it to your shoulders with one or both hands. Adopt a wide stance. This will be your starting position.
  • Perform the movement by extending the elbow, pressing the weight up. Move explosively, extending the hips and knees fully to produce maximal force.
  • Return to the starting position.

Single-Arm Push-Up

Category: strength
Force: push
Level: intermediate
Mechanic: compound
Equipment: body only
Primary Muscles:
  • chest
Secondary Muscles:
  • shoulders
  • triceps
Instructions:
  • Begin laying prone on the ground. Move yourself into a position supporting your weight on your toes and one arm. Your working arm should be placed directly under the shoulder, fully extended. Your legs should be extended, and for this movement you may need a wider base, placing your feet further apart than in a normal push-up.
  • Maintain good posture, and place your free hand behind your back. This will be your starting position.
  • Lower yourself by allowing the elbow to flex until you touch the ground.
  • Descend slowly, and reverse direction be extending the arm to return to the starting position.

Sled Overhead Backward Walk

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: other
Primary Muscles:
  • shoulders
Secondary Muscles:
  • calves
  • middle back
  • quadriceps
Instructions:
  • Attach dual handles to a sled connected by a rope or chain. Load the sled to a light weight.
  • Face the sled, backing up until there is some tension in the line. Hold your hands directly above your head with your elbows extended. This will be your starting position.
  • Walk backwards, keeping your arms raised above your head. Avoid jerky movements.

Sled Reverse Flye

Category: strength
Force: pull
Level: beginner
Mechanic: isolation
Equipment: other
Primary Muscles:
  • shoulders
Instructions:
  • Attach dual handles to a sled connected by a rope or chain. Load the sled to a light weight.
  • Face the sled, backing up until there is some tension in the line. Take both handles at arms length at about waist level. Bend the knees slightly and keep your chest and head up. This will be your starting position.
  • Without flexing the elbow, pull the handles upward and apart, performing a reverse fly with some external rotation. Your palms should be facing forward as you do this.
  • Return to the starting position, taking a couple steps back to take the slack out of the line.

Sledgehammer Swings

Category: plyometrics
Force: pull
Level: beginner
Mechanic: compound
Equipment: other
Primary Muscles:
  • abdominals
Secondary Muscles:
  • calves
  • forearms
  • lats
  • middle back
  • shoulders
Instructions:
  • You will need a tire and a sledgehammer for this exercise. Stand in front of the tire about two feet away from it with a staggered stance. Grip the sledgehammer.
  • If you are right handed, your left hand should be at the bottom of the handle, and your right hand should be choking up closer to the head.
  • As you bring the sledge up, your right hand slides toward the head; as you swing down, your right hand will slide down to join your left hand. Slam it down as hard as you can against the tire. Control the bounce of the hammer off of the tire.
  • Repeat on the other side.

Smith Incline Shoulder Raise

Category: strength
Force: push
Level: beginner
Mechanic: isolation
Equipment: barbell
Primary Muscles:
  • shoulders
Secondary Muscles:
  • chest
Instructions:
  • Place an incline bench underneath the smith machine. Place the barbell at a height that you can reach when lying down and your arms are almost fully extended. Once the weight you need is selected, lie down on the incline bench and make sure your shoulders are aligned right under the barbell.
  • Using a shoulder width pronated (palms forward) grip, lift the bar from the rack and hold it straight over you with a slight bend at the elbows. This will be your starting position.
  • As you breathe out, lift the bar up until your arms are fully extended. Note: The contraction should be felt around the shoulders.
  • After a second pause, bring the bar back down to the starting position as you breathe in.
  • Repeat the movement for the prescribed amount of repetitions.
  • When you are done, place the bar back in the rack.

Smith Machine Behind the Back Shrug

Category: strength
Force: pull
Level: beginner
Mechanic: isolation
Equipment: machine
Primary Muscles:
  • traps
Secondary Muscles:
  • shoulders
Instructions:
  • With the bar at thigh level, load an appropriate weight.
  • Stand with the bar behind you, taking a shoulder-width, pronated grip on the bar and unhook the weight. You should be standing up straight with your head and chest up and your arms extended. This will be your starting position.
  • Initiate the movement by shrugging your shoulders straight up. Do not flex the arms or wrist during the movement.
  • After a brief pause return the weight to the starting position.
  • Repeat for the desired number of repetitions before engaging the hooks to rack the weight.

Smith Machine Bench Press

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: machine
Primary Muscles:
  • chest
Secondary Muscles:
  • shoulders
  • triceps
Instructions:
  • Place a flat bench underneath the smith machine. Now place the barbell at a height that you can reach when lying down and your arms are almost fully extended. Once the weight you need is selected, lie down on the flat bench. Using a pronated grip that is wider than shoulder width, unlock the bar from the rack and hold it straight over you with your arms locked. This will be your starting position.
  • As you breathe in, come down slowly until you feel the bar on your middle chest.
  • After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your chest muscles. Lock your arms in the contracted position, hold for a second and then start coming down slowly again. Tip: It should take at least twice as long to go down than to come up.
  • Repeat the movement for the prescribed amount of repetitions.
  • When you are done, lock the bar back in the rack.

Smith Machine Bent Over Row

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: machine
Primary Muscles:
  • middle back
Secondary Muscles:
  • biceps
  • lats
  • shoulders
Instructions:
  • Set the barbell attached to the smith machine to a height that is about 2 inches below your knees.
  • Bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Tip: Make sure that you keep the head up.
  • Now grasp the barbell using an overhand (pronated) grip and unlock it from the smith machine rack. Then let it hang directly in front of you as your arms hang extended perpendicular to the floor and your torso. This is your starting position.
  • While keeping the torso stationary, lift the barbell as you breathe out, keeping the elbows close to the body and not doing any force with the forearm other than holding the weights. On the top contracted position, squeeze the back muscles and hold for a second.
  • Slowly lower the weight again to the starting position as you inhale.
  • Repeat for the recommended amount of repetitions.

Smith Machine Close-Grip Bench Press

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: machine
Primary Muscles:
  • triceps
Secondary Muscles:
  • chest
  • shoulders
Instructions:
  • Place a flat bench underneath the smith machine. Place the barbell at a height that you can reach when lying down and your arms are almost fully extended. Once the weight you need is selected, lie down on the flat bench. Using a close and pronated grip (palms facing forward) that is around shoulder width, unlock the bar from the rack and hold it straight over you with your arms locked. This will be your starting position.
  • As you breathe in, come down slowly until you feel the bar on your middle chest. Tip: Make sure that as opposed to a regular bench press, you keep the elbows close to the torso at all times in order to maximize triceps involvement.
  • After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your triceps muscles. Lock your arms in the contracted position, hold for a second and then start coming down slowly again. Tip: It should take at least twice as long to go down than to come up.
  • Repeat the movement for the prescribed amount of repetitions.
  • When you are done, lock the bar back in the rack.

Smith Machine Decline Press

Category: strength
Level: beginner
Mechanic: compound
Equipment: machine
Primary Muscles:
  • chest
Secondary Muscles:
  • shoulders
  • triceps
Instructions:
  • Position a decline bench in the rack so that the bar will be above your chest. Load an appropriate weight and take your place on the bench.
  • Rotate the bar to unhook it from the rack and fully extend your arms. Your back should be slightly arched and your shoulder blades retracted. This will be your starting position.
  • Begin the movement by flexing your arms, lowering the bar to your chest.
  • Pause briefly, and then extend your arms to push the weight back to the starting position.
  • After completing the desired number of repetitions, rotate the bar to rack the weight.

Smith Machine Hang Power Clean

Category: strength
Force: pull
Level: intermediate
Mechanic: compound
Equipment: machine
Primary Muscles:
  • hamstrings
Secondary Muscles:
  • glutes
  • lower back
  • quadriceps
  • shoulders
  • traps
Instructions:
  • Position the bar at knee height and load it to an appropriate weight.
  • Take a pronated grip on the bar outside of shoulder width and unhook the bar from the machine. Your arms should be fully extended with your head and chest up. Your elbows should be pointed out with your shoulders back and down. Your hips should be back, loading the tension into the hamstrings. This will be your starting position.
  • Initate the movement by forcefully extending the hips and knees, accelerating into the bar. Ensure that you keep your arms straight during this part of the motion.
  • Upon full extension, rebend the hips and knees to lower your receiving position.
  • Allow the arms to flex at this point, rotating the elbows around the bar to receive it on your shoulders.
  • Extend through the hips and knees to come to a standing position with the bar racked on your shoulders to complete the movement.

Smith Machine Incline Bench Press

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: machine
Primary Muscles:
  • chest
Secondary Muscles:
  • shoulders
  • triceps
Instructions:
  • Place an incline bench underneath the smith machine. Place the barbell at a height that you can reach when lying down and your arms are almost fully extended. Once the weight you need is selected, lie down on the incline bench and make sure your upper chest is aligned with the barbell. Using a pronated grip (palms facing forward) that is wider than shoulder width, unlock the bar from the rack and hold it straight over you with your arms locked. This will be your starting position.
  • As you breathe in, come down slowly until you feel the bar on your upper chest.
  • After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your chest muscles. Lock your arms in the contracted position, hold for a second and then start coming down slowly again. Tip: It should take at least twice as long to go down than to come up.
  • Repeat the movement for the prescribed amount of repetitions.
  • When you are done, place the bar back in the rack.

Smith Machine One-Arm Upright Row

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: machine
Primary Muscles:
  • shoulders
Secondary Muscles:
  • biceps
  • traps
Instructions:
  • With the bar at thigh level, load an appropriate weight.
  • Take a wide grip on the bar and unhook the weight, removing your off hand from the bar. Your arm should be extended as you stand up straight with your head and chest up. This will be your starting position.
  • Begin the movement by flexing the elbow, raising the upper arm with the elbow pointed out. Continue until your upper arm is parallel to the floor.
  • After a brief pause, return the weight to the starting position.
  • Repeat for the desired number of repetitions before engaging the hooks to rack the weight.

Smith Machine Overhead Shoulder Press

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: machine
Primary Muscles:
  • shoulders
Secondary Muscles:
  • triceps
Instructions:
  • To begin, place a flat bench (or preferably one with back support) underneath a smith machine. Position the barbell at a height so that when seated on the flat bench, the arms must be almost fully extended to reach the barbell.
  • Once you have the correct height, sit slightly in behind the barbell so that there is an imaginary straight line from the tip of your nose to the barbell. Your feet should be stationary. Grab the barbell with the palms facing forward, unlock it and lift it up so that your arms are fully extended. This is the starting position.
  • Slowly begin to lower the barbell until it is level with your chin while inhaling.
  • Then lift the barbell back to the starting position using your shoulders while exhaling.
  • Repeat for the recommended amount of repetitions.

Smith Machine Upright Row

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: machine
Primary Muscles:
  • traps
Secondary Muscles:
  • biceps
  • middle back
  • shoulders
Instructions:
  • To begin, set the bar on the smith machine to a height that is around the middle of your thighs. Once the correct height is chosen and the bar is loaded, grasp the bar using a pronated (palms forward) grip that is shoulder width apart. You may need some wrist wraps if using a significant amount of weight.
  • Lift the barbell up and fully extend your arms with your back straight. There should be a slight bend at the elbows. This is the starting position.
  • Use your side shoulders to lift the bar as you exhale. The bar should be close to the body as you move it up. Continue to lift it until it nearly touches your chin. Tip: Your elbows should drive the motion. As you lift the bar, your elbows should always be higher than your forearms. Also, keep your torso stationary and pause for a second at the top of the movement.
  • Lower the bar back down slowly to the starting position. Inhale as you perform this portion of the movement.
  • Repeat for the recommended amount of repetitions.

Snatch

Category: olympic weightlifting
Force: pull
Level: intermediate
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • biceps
  • glutes
  • hamstrings
  • lower back
  • shoulders
  • traps
  • triceps
Instructions:
  • Place your feet at a shoulder width stance with the barbell resting right above the connection between the toes and the rest of the foot.
  • With a palms facing down grip, bend at the knees and keeping the back flat grab the bar using a wider than shoulder width grip. Bring the hips down and make sure that your body drops as if you were going to sit on a chair. This will be your starting position.
  • Start pushing the floor as if it were a moving platform with your feet and simultaneously start lifting the barbell keeping it close to your legs.
  • As the bar reaches the middle of your thighs, push the floor with your legs and lift your body to a complete extension in an explosive motion.
  • Lift your shoulders back in a shrugging movement as you bring the bar up while lifting your elbows out to the side and keeping them above the bar for as long as possible.
  • Now in a very quick but powerful motion, you have to get your body under the barbell when it has reached a high enough point where it can be controlled and drop while locking your arms and holding the barbell overhead as you assume a squat position.
  • Finalize the movement by rising up out of the squat position to finish the lift. At the end of the lift both feet should be on line and the arms fully extended holding the barbell overhead.

Snatch Balance

Category: olympic weightlifting
Force: push
Level: intermediate
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • calves
  • glutes
  • hamstrings
  • shoulders
  • triceps
Instructions:
  • Begin with the feet in the pulling position, the bar racked across the back of the shoulders, and the hands placed in a wide snatch grip.
  • Pop the bar with an abrupt dip and drive of the knees, and aggressively drive under the bar, transitioning the feet into the receiving position.
  • Receive the bar locked out overhead near the bottom of the squat. The torso should remain vertical, lowering the hips between the legs.
  • Continue to descend to full depth, and return to a standing position. Carefully lower the weight.

Snatch from Blocks

Category: olympic weightlifting
Force: pull
Level: expert
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • calves
  • forearms
  • glutes
  • hamstrings
  • lower back
  • shoulders
  • traps
  • triceps
Instructions:
  • Begin with a loaded barbell on boxes or stands of the desired height. A wide grip should be taken on the bar. The feet should be directly below the hips, with the feet turned out as needed. Lower the hips, with the chest up and the head looking forward. The shoulders should be just in front of the bar, with the elbows pointed out. This will be the starting position.
  • Begin the first pull by driving through the front of the heels, raising the bar from the boxes.
  • Transition into the second pull by extending through the hips knees and ankles, driving the bar up as quickly as possible. The bar should be close to the body. At peak extension, shrug the shoulders and allow the elbows to flex to the side.
  • As you move your feet into the receiving position, forcefully pull yourself below the bar as you elevate the bar overhead. The feet should move to just outside the hips, turned out as necessary. Receive the bar with your body as low as possible and the arms fully extended overhead.
  • Keeping the bar aligned over the front of the heels, your head and chest up, drive through heels of the feet to move to a standing position. Carefully return the weight to the boxes.

Snatch Shrug

Category: olympic weightlifting
Force: pull
Level: intermediate
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • traps
Secondary Muscles:
  • forearms
  • shoulders
Instructions:
  • Begin with a wide grip, with the bar hanging at the mid thigh position. You can use a hook or overhand grip. Your back should be straight and inclined slightly forward.
  • Shrug your shoulders towards your ears. While this exercise can usually by loaded with heavier weight than a snatch, avoid overloading to the point that the execution slows down.

Spell Caster

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: dumbbell
Primary Muscles:
  • abdominals
Secondary Muscles:
  • glutes
  • shoulders
Instructions:
  • Hold a dumbbell in each hand with a pronated grip. Your feet should be wide with your hips and knees extended. This will be your starting position.
  • Begin the movement by pulling both of the dumbbells to one side next to your hip, rotating your torso.
  • Keeping your arms straight and the dumbbells parallel to the ground, rotate your torso to swing the weights to your opposite side.
  • Continue alternating, rotating from one side to the other until the set is complete.

Spider Crawl

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: body only
Primary Muscles:
  • abdominals
Secondary Muscles:
  • chest
  • shoulders
  • triceps
Instructions:
  • Begin in a prone position on the floor. Support your weight on your hands and toes, with your feet together and your body straight. Your arms should be bent to 90 degrees. This will be your starting position.
  • Initiate the movement by raising one foot off of the ground. Externally rotate the leg and bring the knee toward your elbow, as far forward as possible.
  • Return this leg to the starting position and repeat on the opposite side.

Split Clean

Category: olympic weightlifting
Force: pull
Level: intermediate
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • calves
  • forearms
  • glutes
  • hamstrings
  • lower back
  • shoulders
  • traps
Instructions:
  • With a barbell on the floor close to the shins, take an overhand grip just outside the legs. Lower your hips with the weight focused on the heels, back straight, head facing forward, chest up, with your shoulders just in front of the bar. This will be your starting position.
  • Begin the first pull by driving through the heels, extending your knees. Your back angle should stay the same, and your arms should remain straight. Move the weight with control as you continue to above the knees.
  • Next comes the second pull, the main source of acceleration for the clean. As the bar approaches the mid-thigh position, begin extending through the hips. In a jumping motion, accelerate by extending the hips, knees, and ankles, using speed to move the bar upward. There should be no need to actively pull through the arms to accelerate the weight; at the end of the second pull, the body should be fully extended, leaning slightly back, with the arms still extended.
  • As full extension is achieved, transition into the third pull by aggressively shrugging and flexing the arms with the elbows up and out. At peak extension, aggressively pull yourself down, rotating your elbows under the bar as you do so.
  • Receive the bar with the feet split, aggressively moving one foot forward and one foot back. The bar should be racked onto the protracted shoulders, lightly touching the throat with the hands relaxed. Continue to descend to the bottom position, which will help in the recovery.
  • Immediately recover by driving through the heels, keeping the torso upright and elbows up. Bring the feet together as you stand up.

Split Jerk

Category: olympic weightlifting
Force: push
Level: intermediate
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • glutes
  • hamstrings
  • shoulders
  • triceps
Instructions:
  • Standing with the weight racked on the front of the shoulders, begin with the dip. With your feet directly under your hips, flex the knees without moving the hips backward.
  • Go down only slightly, and reverse direction as powerfully as possible. Drive through the heels create as much speed and force as possible, and be sure to move your head out of the way as the bar leaves the shoulders. At this moment as the feet leave the floor, the feet must be placed into the receiving position as quickly as possible.
  • In the brief moment the feet are not actively driving against the platform, the athlete’s effort to push the bar up will drive them down. The feet should be moved to a split stance, one foot forward, one foot back, with the knees partially bent. Receive the bar with the arms locked out overhead.
  • Return to a standing position, bringing the feet together.

Split Snatch

Category: olympic weightlifting
Force: pull
Level: expert
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • hamstrings
Secondary Muscles:
  • calves
  • forearms
  • glutes
  • hamstrings
  • lower back
  • quadriceps
  • shoulders
  • traps
  • triceps
Instructions:
  • Begin with a loaded barbell on the floor. The bar should be close to or touching the shins, and a wide grip should be taken on the bar. The feet should be directly below the hips, with the feet turned out as needed. Lower the hips, with the chest up and the head looking forward. The shoulders should be just in front of the bar. This will be the starting position.
  • Begin the first pull by driving through the front of the heels, raising the bar from the ground. The back angle should stay the same until the bar passes the knees.
  • Transition into the second pull by extending through the hips knees and ankles, driving the bar up as quickly as possible. The bar should be close to the body. At peak extension, shrug the shoulders and allow the elbows to flex to the side.
  • As you move your feet into the receiving position, forcefully pull yourself below the bar as you elevate the bar overhead. The feet should move forcefully to a split position, one foot forward one foot back. Receive the bar with your body as low as possible and the arms fully extended overhead.
  • Keeping the bar aligned over the front of the heels, your head and chest up, drive through heels of the feet to move to a standing position, bringing your feet together.
  • Carefully return the weight to floor.

Squat Jerk

Category: strength
Force: push
Level: expert
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • calves
  • glutes
  • hamstrings
  • shoulders
  • triceps
Instructions:
  • Standing with the weight racked on the front of the shoulders, begin with the dip. With your feet directly under your hips, flex the knees without moving the hips backward. Go down only slightly, and reverse direction as powerfully as possible. Drive through the heels create as much speed and force as possible, and be sure to move your head out of the way as the bar leaves the shoulders.
  • At this moment as the feet leave the floor, the feet must be placed into the receiving position as quickly as possible. In the brief moment the feet are not actively driving against the platform, the athlete’s effort to push the bar up will drive them down. The feet should move forcefully to just outside the hips, turned out as necessary. Receive the bar with your body in a full squat and the arms fully extended overhead.
  • Keeping the bar aligned over the front of the heels, your head and chest up, drive throught heels of the feet to move to a standing position. Carefully return the weight to floor.

Standing Alternating Dumbbell Press

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: dumbbell
Primary Muscles:
  • shoulders
Secondary Muscles:
  • triceps
Instructions:
  • Stand with a dumbbell in each hand. Raise the dumbbells to your shoulders with your palms facing forward and your elbows pointed out. This will be your starting position.
  • Extend one arm to press the dumbbell straight up, keeping your off hand in place. Do not lean or jerk the weight during the movement.
  • After a brief pause, return the weight to the starting position.
  • Repeat for the opposite side, continuing to alternate between arms.

Standing Barbell Press Behind Neck

Category: strength
Force: push
Level: intermediate
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • shoulders
Secondary Muscles:
  • triceps
Instructions:
  • This exercise is best performed inside a squat rack for easier pick up of the bar. To begin, first set the bar on a rack that best matches your height. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it.
  • Hold on to the bar using both arms at each side and lift it off the rack by first pushing with your legs and at the same time straightening your torso.
  • Step away from the rack and position your legs using a shoulder width medium stance with the toes slightly pointed out. Your back should be kept straight while performing this exercise. This will be your starting position.
  • Elevate the barbell overhead by fully extending your arms while breathing out.
  • Hold the contraction for a second and lower the barbell back down to the starting position by inhaling.
  • Repeat for the recommended amount of repetitions.

Standing Bent-Over One-Arm Dumbbell Triceps Extension

Category: strength
Force: push
Level: beginner
Mechanic: isolation
Equipment: dumbbell
Primary Muscles:
  • triceps
Secondary Muscles:
  • shoulders
Instructions:
  • With a dumbbell in one hand and the palm facing your torso, bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Make sure that you keep the head up.
  • The upper arm should be close to the torso and parallel to the floor while the forearm is pointing towards the floor as the hand holds the weight. Tip: There should be a 90-degree angle between the forearm and the upper arm. This is your starting position.
  • Keeping the upper arms stationary, use the triceps to lift the weights as you exhale until the forearms are parallel to the floor and the whole arm is extended. Like many other arm exercises, only the forearm moves.
  • After a second contraction at the top, slowly lower the dumbbell back to the starting position as you inhale.
  • Repeat the movement for the prescribed amount of repetitions.
  • Switch arms and repeat the exercise.

Standing Biceps Stretch

Category: stretching
Force: static
Level: beginner
Mechanic: isolation
Equipment: other
Primary Muscles:
  • biceps
Secondary Muscles:
  • chest
  • shoulders
Instructions:
  • Clasp your hands behind your back with your palms together, straighten arms and then rotate them so your palms face downward.
  • Raise your arms up and hold until you feel a stretch in your biceps.

Standing Bradford Press

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • shoulders
Secondary Muscles:
  • triceps
Instructions:
  • Place a loaded bar at shoulder level in a rack. With a pronated grip at shoulder width, begin with the bar racked across the front of your shoulders. This is your starting position.
  • Initiate the lift by extending the elbows to press the bar overhead. Avoid locking out the elbow as you move the weight behind your head.
  • Lower the bar down to the back of the head until your elbow forms a right angle.
  • Lift the bar back over your head by extending the elbows
  • Lower the bar down to the starting position.
  • Alternate in this manner until you complete the recommended amount of repetitions.

Standing Cable Chest Press

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: cable
Primary Muscles:
  • chest
Secondary Muscles:
  • shoulders
  • triceps
Instructions:
  • Position dual pulleys to chest height and select an appropriate weight. Stand a foot or two in front of the cables, holding one in each hand. You can stagger your stance for better stability.
  • Position the upper arm at a 90 degree angle with the shoulder blades together. This will be your starting position.
  • Keeping the rest of the body stationary, extend through the elbows to press the handles forward, drawing them together in front of you.
  • Pause at the top of the motion, and return to the starting position.

Standing Cable Lift

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: cable
Primary Muscles:
  • abdominals
Secondary Muscles:
  • shoulders
Instructions:
  • Connect a standard handle on a tower, and move the cable to the lowest pulley position.
  • With your side to the cable, grab the handle with one hand and step away from the tower. You should be approximately arm’s length away from the pulley, with the tension of the weight on the cable. Your outstretched arm should be aligned with the cable.
  • With your feet positioned shoulder width apart, squat down and grab the handle with both hands. Your arms should still be fully extended.
  • In one motion, pull the handle up and across your body until your arms are in a fully-extended position above your head.
  • Keep your back straight and your arms close to your body as you pivot your back foot and straighten your legs to get a full range of motion.
  • Retract your arms and then your body. Return to the neutral position in a slow and controlled manner.
  • Repeat to failure.
  • Then, reposition and repeat the same series of movements on the opposite side.

Standing Cable Wood Chop

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: cable
Primary Muscles:
  • abdominals
Secondary Muscles:
  • shoulders
Instructions:
  • Connect a standard handle to a tower, and move the cable to the highest pulley position.
  • With your side to the cable, grab the handle with one hand and step away from the tower. You should be approximately arm’s length away from the pulley, with the tension of the weight on the cable. Your outstretched arm should be aligned with the cable.
  • With your feet positioned shoulder width apart, reach upward with your other hand and grab the handle with both hands. Your arms should still be fully extended.
  • In one motion, pull the handle down and across your body to your front knee while rotating your torso.
  • Keep your back and arms straight and core tight while you pivot your back foot and bend your knees to get a full range of motion.
  • Maintain your stance and straight arms. Return to the neutral position in a slow and controlled manner.
  • Repeat to failure.
  • Then, reposition and repeat the same series of movements on the opposite side.

Standing Dumbbell Press

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: dumbbell
Primary Muscles:
  • shoulders
Secondary Muscles:
  • triceps
Instructions:
  • Standing with your feet shoulder width apart, take a dumbbell in each hand. Raise the dumbbells to head height, the elbows out and about 90 degrees. This will be your starting position.
  • Maintaining strict technique with no leg drive or leaning back, extend through the elbow to raise the weights together directly above your head.
  • Pause, and slowly return the weight to the starting position.

Standing Dumbbell Straight-Arm Front Delt Raise Above Head

Category: strength
Force: push
Level: intermediate
Mechanic: isolation
Equipment: dumbbell
Primary Muscles:
  • shoulders
Instructions:
  • Hold the dumbbells in front of your thighs, palms facing your thighs.
  • Keep your arms straight with a slight bend at the elbows but keep them locked. This will be your starting position.
  • Raise the dumbbells in a semicircular motion to arm's length overhead as you exhale.
  • Slowly return to the starting position using the same path as you inhale.
  • Repeat for the recommended amount of repetitions.

Standing Dumbbell Upright Row

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: dumbbell
Primary Muscles:
  • traps
Secondary Muscles:
  • biceps
  • shoulders
Instructions:
  • Grasp a dumbbell in each hand with a pronated (palms forward) grip that is slightly less than shoulder width. The dumbbells should be resting on top of your thighs. Your arms should be extended with a slight bend at the elbows and your back should be straight. This will be your starting position.
  • Use your side shoulders to lift the dumbbells as you exhale. The dumbbells should be close to the body as you move it up and the elbows should drive the motion. Continue to lift them until they nearly touch your chin. Tip: Your elbows should drive the motion. As you lift the dumbbells, your elbows should always be higher than your forearms. Also, keep your torso stationary and pause for a second at the top of the movement.
  • Lower the dumbbells back down slowly to the starting position. Inhale as you perform this portion of the movement.
  • Repeat for the recommended amount of repetitions.

Standing Front Barbell Raise Over Head

Category: strength
Force: push
Level: intermediate
Mechanic: isolation
Equipment: barbell
Primary Muscles:
  • shoulders
Instructions:
  • To begin, stand straight with a barbell in your hands. You should grip the bar with palms facing down and a closer than shoulder width grip apart from each other.
  • Your feet should be shoulder width apart from each other. Your elbows should be slightly bent. This is the starting position.
  • Lift the barbell up until it is directly over your head while exhaling. Make sure to keep your elbows slightly bent when performing each repetition.
  • Once you feel the contraction, begin to lower the barbell back down to the starting position as you inhale.
  • Repeat for the recommended amount of repetitions.

Standing Low-Pulley Deltoid Raise

Category: strength
Force: push
Level: beginner
Mechanic: isolation
Equipment: cable
Primary Muscles:
  • shoulders
Secondary Muscles:
  • forearms
Instructions:
  • Start by standing to the right side of a low pulley row. Use your left hand to come across the body and grab a single handle attached to the low pulley with a pronated grip (palms facing down). Rest your arm in front of you. Your right hand should grab the machine for better support and balance.
  • Make sure that your back is erect and your feet are shoulder width apart from each other. This is the starting position.
  • Begin to use the left hand and come across your body out until it is elevated to shoulder height while exhaling.
  • Feel the contraction at the top for a second and begin to slowly lower the handle back down to the original starting position while inhaling.
  • Repeat for the recommended amount of repetitions.
  • Switch arms and repeat the exercise.

Standing Low-Pulley One-Arm Triceps Extension

Category: strength
Force: push
Level: intermediate
Mechanic: isolation
Equipment: cable
Primary Muscles:
  • triceps
Secondary Muscles:
  • chest
  • shoulders
Instructions:
  • Grab a single handle with your left arm next to the low pulley machine. Turn away from the machine keeping the handle to the side of your body with your arm fully extended. Now use both hands to elevate the single handle directly above the head with the palm facing forward. Keep your upper arm completely vertical (perpendicular to the floor) and put your right hand on your left elbow to help keep it steady. This is the starting position.
  • Keeping your upper arms close to your head (elbows in) and perpendicular to the floor, lower the resistance in a semicircular motion behind your head until your forearms touch your biceps. Tip: The upper arms should remain stationary and only the forearms should move. Breathe in as you perform this step.
  • Go back to the starting position by using the triceps to raise the single handle. Breathe out as you perform this step.
  • Repeat for the recommended amount of repetitions.
  • Switch arms and repeat the exercise.

Standing Military Press

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • shoulders
Secondary Muscles:
  • triceps
Instructions:
  • Start by placing a barbell that is about chest high on a squat rack. Once you have selected the weights, grab the barbell using a pronated (palms facing forward) grip. Make sure to grip the bar wider than shoulder width apart from each other.
  • Slightly bend the knees and place the barbell on your collar bone. Lift the barbell up keeping it lying on your chest. Take a step back and position your feet shoulder width apart from each other.
  • Once you pick up the barbell with the correct grip length, lift the bar up over your head by locking your arms. Hold at about shoulder level and slightly in front of your head. This is your starting position.
  • Lower the bar down to the collarbone slowly as you inhale.
  • Lift the bar back up to the starting position as you exhale.
  • Repeat for the recommended amount of repetitions.

Standing One-Arm Dumbbell Triceps Extension

Category: strength
Force: push
Level: beginner
Mechanic: isolation
Equipment: dumbbell
Primary Muscles:
  • triceps
Secondary Muscles:
  • chest
  • shoulders
Instructions:
  • To begin, stand up with a dumbbell held in one hand. Your feet should be about shoulder width apart from each other. Now fully extend the arm with the dumbbell over your head. Tip: The small finger of your hand should be facing the ceiling and the palm of your hand should be facing forward. The dumbbell should be above your head.
  • This will be your starting position.
  • Keeping your upper arm close to your head (elbows in) and perpendicular to the floor, lower the resistance in a semicircular motion behind your head until your forearm touch your bicep. Tip: The upper arm should remain stationary and only the forearm should move. Breathe in as you perform this step.
  • Go back to the starting position by using the triceps to raise the dumbbell. Breathe out as you perform this step.
  • Repeat for the recommended amount of repetitions.
  • Switch arms and repeat the exercise.

Standing Overhead Barbell Triceps Extension

Category: strength
Force: push
Level: beginner
Mechanic: isolation
Equipment: barbell
Primary Muscles:
  • triceps
Secondary Muscles:
  • shoulders
Instructions:
  • To begin, stand up holding a barbell or e-z bar using a pronated grip (palms facing forward) with your hands closer than shoulder width apart from each other. Your feet should be about shoulder width apart.
  • Now elevate the barbell above your head until your arms are fully extended. Keep your elbows in. This will be your starting position.
  • Keeping your upper arms close to your head and elbows in, perpendicular to the floor, lower the resistance in a semicircular motion behind your head until your forearms touch your biceps. Tip: The upper arms should remain stationary and only the forearms should move. Breathe in as you perform this step.
  • Go back to the starting position by using the triceps to raise the barbell. Breathe out as you perform this step.
  • Repeat for the recommended amount of repetitions.

Standing Palm-In One-Arm Dumbbell Press

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: dumbbell
Primary Muscles:
  • shoulders
Secondary Muscles:
  • triceps
Instructions:
  • Start by having a dumbbell in one hand with your arm fully extended to the side using a neutral grip. Use your other arm to hold on to an incline bench to keep your balance.
  • Your feet should be shoulder width apart from each other. Now slowly lift the dumbbell up until you create a 90 degree angle with your arm. Note: Your forearm should be perpendicular to the floor. Continue to maintain a neutral grip throughout the entire exercise.
  • Slowly lift the dumbbell up until your arm is fully extended. This the starting position.
  • While inhaling lower the weight down until your arm is at a 90 degree angle again.
  • Feel the contraction for a second and then lift the weight back up towards the starting position while exhaling. Remember to hold on to the incline bench and keep your feet positioned to keep balance during the exercise.
  • Repeat for the recommended amount of repetitions.
  • Switch arms and repeat the exercise.

Standing Palms-In Dumbbell Press

Category: strength
Force: push
Level: intermediate
Mechanic: compound
Equipment: dumbbell
Primary Muscles:
  • shoulders
Secondary Muscles:
  • triceps
Instructions:
  • Start by having a dumbbell in each hand with your arm fully extended to the side using a neutral grip. Your feet should be shoulder width apart from each other. Now slowly lift the dumbbells up until you create a 90 degree angle with your arms. Note: Your forearms should be perpendicular to the floor. This the starting position.
  • Continue to maintain a neutral grip throughout the entire exercise. Slowly lift the dumbbells up until your arms are fully extended.
  • While inhaling lower the weights down until your arm is at a 90 degree angle again.
  • Repeat for the recommended amount of repetitions.

Standing Two-Arm Overhead Throw

Category: plyometrics
Force: pull
Level: beginner
Mechanic: compound
Equipment: medicine ball
Primary Muscles:
  • shoulders
Secondary Muscles:
  • chest
  • lats
Instructions:
  • Stand with your feet shoulder width apart holding a medicine ball in both hands. To begin, reach the medicine ball deep behind your head as you bend the knees slightly and lean back.
  • Violently throw the ball forward, flexing at the hip and using your whole body to complete the movement.
  • The medicine ball can be thrown to a partner or to a wall, receiving it as it bounces back.

Star Jump

Category: plyometrics
Force: push
Level: beginner
Mechanic: compound
Equipment: body only
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • calves
  • glutes
  • hamstrings
  • shoulders
Instructions:
  • Begin in a relaxed stance with your feet shoulder width apart and hold your arms close to the body.
  • To initiate the move, squat down halfway and explode back up as high as possible. Fully extend your entire body, spreading your legs and arms away from the body.
  • As you land, bring your limbs back in and absorb your impact through the legs.

Straight Raises on Incline Bench

Category: strength
Force: push
Level: beginner
Mechanic: isolation
Equipment: barbell
Primary Muscles:
  • shoulders
Secondary Muscles:
  • traps
Instructions:
  • Place a bar on the ground behind the head of an incline bench.
  • Lay on the bench face down. With a pronated grip, pick the barbell up from the floor, keeping your arms straight. Allow the bar to hang straight down. This will be your starting position.
  • To begin, raise the barbell out in front of your head while keeping your arms extended.
  • Return to the starting position.

Straight-Arm Dumbbell Pullover

Category: strength
Force: pull
Level: intermediate
Mechanic: compound
Equipment: dumbbell
Primary Muscles:
  • chest
Secondary Muscles:
  • lats
  • shoulders
  • triceps
Instructions:
  • Place a dumbbell standing up on a flat bench.
  • Ensuring that the dumbbell stays securely placed at the top of the bench, lie perpendicular to the bench (torso across it as in forming a cross) with only your shoulders lying on the surface. Hips should be below the bench and legs bent with feet firmly on the floor. The head will be off the bench as well.
  • Grasp the dumbbell with both hands and hold it straight over your chest at arms length. Both palms should be pressing against the underside one of the sides of the dumbbell. This will be your starting position. Caution: Always ensure that the dumbbell used for this exercise is secure. Using a dumbbell with loose plates can result in the dumbbell falling apart and falling on your face.
  • While keeping your arms straight, lower the weight slowly in an arc behind your head while breathing in until you feel a stretch on the chest.
  • At that point, bring the dumbbell back to the starting position using the arc through which the weight was lowered and exhale as you perform this movement.
  • Hold the weight on the initial position for a second and repeat the motion for the prescribed number of repetitions.

Supine Chest Throw

Category: plyometrics
Force: push
Level: beginner
Mechanic: compound
Equipment: medicine ball
Primary Muscles:
  • triceps
Secondary Muscles:
  • chest
  • shoulders
Instructions:
  • This drill is great for chest passes when you lack a partner or a wall of sufficient strength. Lay on the ground on your back with your knees bent.
  • Begin with the ball on your chest, held with both hands on the bottom.
  • Explode up, extending through the elbow to throw the ball directly above you as high as possible.
  • Catch the ball with both hands as it comes down.

Supine One-Arm Overhead Throw

Category: plyometrics
Force: pull
Level: beginner
Mechanic: compound
Equipment: medicine ball
Primary Muscles:
  • abdominals
Secondary Muscles:
  • chest
  • lats
  • shoulders
Instructions:
  • Lay on the ground on your back with your knees bent. Hold the ball with one hand, extending the arm fully behind your head. This will be your starting position.
  • Initiate the movement at the shoulder, throwing the ball directly forward of you as you sit up, attempting to go for maximum distance.
  • The ball can be thrown to a partner or bounced off of a wall.

Supine Two-Arm Overhead Throw

Category: plyometrics
Force: pull
Level: beginner
Mechanic: compound
Equipment: medicine ball
Primary Muscles:
  • abdominals
Secondary Muscles:
  • chest
  • lats
  • shoulders
Instructions:
  • Lay on the ground on your back with your knees bent.
  • Hold the ball with both hands, extending the arms fully behind your head. This will be your starting position.
  • Initiate the movement at the shoulder, throwing the ball directly forward of you as you sit up, attempting to go for maximum distance.
  • The ball can be thrown to a partner or bounced off of a wall.

Suspended Fallout

Category: strength
Force: pull
Level: intermediate
Mechanic: isolation
Equipment: other
Primary Muscles:
  • abdominals
Secondary Muscles:
  • chest
  • lower back
  • shoulders
Instructions:
  • Adjust the straps so the handles are at an appropriate height, below waist level.
  • Begin standing and grasping the handles. Lean into the straps, moving to an incline push-up position. This will be your starting position.
  • Keeping your arms straight, lean further into the suspension straps, bringing your body closer to the ground, allowing your shoulders to extend, raising your arms up and over your head.
  • Maintain a neutral spine and keep the rest of your body straight, your shoulders being the only joints allowed to move.
  • Pause during the peak contraction, and then return to the starting position.

Suspended Push-Up

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: other
Primary Muscles:
  • chest
Secondary Muscles:
  • shoulders
  • triceps
Instructions:
  • Anchor your suspension straps securely to the top of a rack or other object.
  • Leaning into the straps, take a handle in each hand and move into a push-up plank position. You should be as close to parallel to the ground as you can manage with your arms fully extended, maintaining good posture.
  • Maintaining a straight, rigid torso, descend slowly by allowing the elbows to flex.
  • Continue until your elbows break 90 degrees, pausing before you extend to return to the starting position.

Svend Press

Category: strength
Force: push
Level: beginner
Mechanic: compound
Equipment: other
Primary Muscles:
  • chest
Secondary Muscles:
  • forearms
  • shoulders
  • triceps
Instructions:
  • Begin in a standing position.
  • Press two lightweight plates together with your hands. Hold the plates together close to your chest to create an isometric contraction in your chest muscles. Your fingers should be pointed forward. This is your starting position.
  • Squeeze the plates between your palms and extend your arms directly out in front of you in a controlled motion.
  • Pause at the top of the motion, and then slowly return to the starting position.

Tate Press

Category: strength
Force: push
Level: intermediate
Mechanic: isolation
Equipment: dumbbell
Primary Muscles:
  • triceps
Secondary Muscles:
  • chest
  • shoulders
Instructions:
  • Lie down on a flat bench with a dumbbell in each hand on top of your thighs. The palms of your hand will be facing each other.
  • By using your thighs to help you get the dumbbells up, clean the dumbbells one arm at a time so that you can hold them in front of you at shoulder width. Note: when holding the dumbbells in front of you, make sure your arms are wider than shoulder width apart from each other using a pronated (palms forward) grip. Allow your elbows to point out. This is your starting position.
  • Keeping the upper arms stationary, slowly move the dumbbells in and down in a semi circular motion until they touch the upper chest while inhaling. Keep full control of the dumbbells at all times and do not move the upper arms nor rest the dumbbells on the chest.
  • As you breathe out, move the dumbbells up using your triceps and the same semi-circular motion but in reverse. Attempt to keep the dumbbells together as they move up. Lock your arms in the contracted position, hold for a second and then start coming down again slowly again. Tip: It should take at least twice as long to go down than to come up.
  • Repeat the movement for the prescribed amount of repetitions of your training program.

Tire Flip

Category: strongman
Force: pull
Level: intermediate
Mechanic: compound
Equipment: other
Primary Muscles:
  • quadriceps
Secondary Muscles:
  • calves
  • chest
  • forearms
  • glutes
  • hamstrings
  • lower back
  • shoulders
  • traps
  • triceps
Instructions:
  • Begin by gripping the bottom of the tire on the tread, and position your feet back a bit. Your chest should be driving into the tire.
  • To lift the tire, extend through the hips, knees, and ankles, driving into the tire and up.
  • As the tire reaches a 45 degree angle, step forward and drive a knee into the tire. As you do so adjust your grip to the upper portion of the tire and push it forward as hard as possible to complete the turn. Repeat as necessary.

Tricep Side Stretch

Category: stretching
Force: static
Level: beginner
Primary Muscles:
  • triceps
Secondary Muscles:
  • shoulders
Instructions:
  • Bring right arm across your body and over your left shoulder, holding your elbow with your left hand, until you feel a stretch in your tricep. Then repeat for your other arm.

Two-Arm Kettlebell Clean

Category: strength
Force: pull
Level: intermediate
Mechanic: compound
Equipment: kettlebells
Primary Muscles:
  • shoulders
Secondary Muscles:
  • calves
  • glutes
  • hamstrings
  • lower back
  • traps
Instructions:
  • Place two kettlebells between your feet. To get in the starting position, push your butt back and look straight ahead.
  • Clean the kettlebells to your shoulders by extending through the legs and hips as you raise the kettlebells towards your shoulders. Rotate your wrists as you do so.
  • Lower the kettlebells back to the starting position and repeat.

Two-Arm Kettlebell Jerk

Category: strength
Force: push
Level: intermediate
Mechanic: compound
Equipment: kettlebells
Primary Muscles:
  • shoulders
Secondary Muscles:
  • calves
  • quadriceps
  • triceps
Instructions:
  • Clean two kettlebells to your shoulders. Clean the kettlebells to your shoulders by extending through the legs and hips as you swing the kettlebells towards your shoulders. Rotate your wrists as you do so, so that the palms face forward. Squat down a few inches and reverse the motion rapidly driving both kettlebells overhead. Immediately after the initial push, squat down again and get under the kettlebells. Once the kettlebells are locked out, stand upright to complete the exercise.

Two-Arm Kettlebell Military Press

Category: strength
Force: push
Level: intermediate
Mechanic: compound
Equipment: kettlebells
Primary Muscles:
  • shoulders
Secondary Muscles:
  • triceps
Instructions:
  • Clean two kettlebells to your shoulders. Clean the kettlebells to your shoulders by extending through the legs and hips as you swing the kettlebells towards your shoulders. Rotate your wrists as you do so, so that the palms face forward.
  • Press the kettlebells up and out. As the kettlebells pass your head, lean into the weights so that the kettlebells are racked behind your head. Make sure to contract your lats, butt, and stomach for added stability.

Underhand Cable Pulldowns

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: cable
Primary Muscles:
  • lats
Secondary Muscles:
  • biceps
  • middle back
  • shoulders
Instructions:
  • Sit down on a pull-down machine with a wide bar attached to the top pulley. Adjust the knee pad of the machine to fit your height. These pads will prevent your body from being raised by the resistance attached to the bar.
  • Grab the pull-down bar with the palms facing your torso (a supinated grip). Make sure that the hands are placed closer than the shoulder width.
  • As you have both arms extended in front of you holding the bar at the chosen grip width, bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out. This is your starting position.
  • As you breathe out, pull the bar down until it touches your upper chest by drawing the shoulders and the upper arms down and back. Tip: Concentrate on squeezing the back muscles once you reach the fully contracted position and keep the elbows close to your body. The upper torso should remain stationary as your bring the bar to you and only the arms should move. The forearms should do no other work other than hold the bar.
  • After a second on the contracted position, while breathing in, slowly bring the bar back to the starting position when your arms are fully extended and the lats are fully stretched.
  • Repeat this motion for the prescribed amount of repetitions.

Upright Barbell Row

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • shoulders
Secondary Muscles:
  • traps
Instructions:
  • Grasp a barbell with an overhand grip that is slightly less than shoulder width. The bar should be resting on the top of your thighs with your arms extended and a slight bend in your elbows. Your back should also be straight. This will be your starting position.
  • Now exhale and use the sides of your shoulders to lift the bar, raising your elbows up and to the side. Keep the bar close to your body as you raise it. Continue to lift the bar until it nearly touches your chin. Tip: Your elbows should drive the motion, and should always be higher than your forearms. Remember to keep your torso stationary and pause for a second at the top of the movement.
  • Lower the bar back down slowly to the starting position. Inhale as you perform this portion of the movement.
  • Repeat for the recommended amount of repetitions.

Upright Cable Row

Category: strength
Force: pull
Level: intermediate
Mechanic: compound
Equipment: cable
Primary Muscles:
  • traps
Secondary Muscles:
  • shoulders
Instructions:
  • Grasp a straight bar cable attachment that is attached to a low pulley with a pronated (palms facing your thighs) grip that is slightly less than shoulder width. The bar should be resting on top of your thighs. Your arms should be extended with a slight bend at the elbows and your back should be straight. This will be your starting position.
  • Use your side shoulders to lift the cable bar as you exhale. The bar should be close to the body as you move it up. Continue to lift it until it nearly touches your chin. Tip: Your elbows should drive the motion. As you lift the bar, your elbows should always be higher than your forearms. Also, keep your torso stationary and pause for a second at the top of the movement.
  • Lower the bar back down slowly to the starting position. Inhale as you perform this portion of the movement.
  • Repeat for the recommended amount of repetitions.

Upright Row - With Bands

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: bands
Primary Muscles:
  • traps
Secondary Muscles:
  • shoulders
Instructions:
  • To begin, stand on an exercise band so that tension begins at arm's length. Grasp the handles using a pronated (palms facing your thighs) grip that is slightly less than shoulder width. The handles should be resting on top of your thighs. Your arms should be extended with a slight bend at the elbows and your back should be straight. This will be your starting position.
  • Use your side shoulders to lift the handles as you exhale. The handles should be close to the body as you move them up. Continue to lift the handles until they nearly touches your chin. Tip: Your elbows should drive the motion. As you lift the handles, your elbows should always be higher than your forearms. Also, keep your torso stationary and pause for a second at the top of the movement.
  • Lower the handles back down slowly to the starting position. Inhale as you perform this portion of the movement.
  • Repeat for the recommended amount of repetitions.

Upward Stretch

Category: stretching
Force: static
Level: beginner
Primary Muscles:
  • shoulders
Secondary Muscles:
  • chest
  • lats
Instructions:
  • Extend both hands straight above your head, palms touching.
  • Slowly push your hands up and back, keeping your back straight.

V-Bar Pulldown

Category: strength
Force: pull
Level: intermediate
Mechanic: compound
Equipment: cable
Primary Muscles:
  • lats
Secondary Muscles:
  • biceps
  • middle back
  • shoulders
Instructions:
  • Sit down on a pull-down machine with a V-Bar attached to the top pulley.
  • Adjust the knee pad of the machine to fit your height. These pads will prevent your body from being raised by the resistance attached to the bar.
  • Grab the V-bar with the palms facing each other (a neutral grip). Stick your chest out and lean yourself back slightly (around 30-degrees) in order to better engage the lats. This will be your starting position.
  • Using your lats, pull the bar down as you squeeze your shoulder blades. Continue until your chest nearly touches the V-bar. Exhale as you execute this motion. Tip: Keep the torso stationary throughout the movement.
  • After a second hold on the contracted position, slowly bring the bar back to the starting position as you breathe in.
  • Repeat for the prescribed number of repetitions.

V-Bar Pullup

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: body only
Primary Muscles:
  • lats
Secondary Muscles:
  • biceps
  • middle back
  • shoulders
Instructions:
  • Start by placing the middle of the V-bar in the middle of the pull-up bar (assuming that the pull-up station you are using does not have neutral grip handles). The V-Bar handles will be facing down so that you can hang from the pull-up bar through the use of the handles.
  • Once you securely place the V-bar, take a hold of the bar from each side and hang from it. Stick your chest out and lean yourself back slightly in order to better engage the lats. This will be your starting position.
  • Using your lats, pull your torso up while leaning your head back slightly so that you do not hit yourself with the chin-up bar. Continue until your chest nearly touches the V-bar. Exhale as you execute this motion.
  • After a second hold on the contracted position, slowly lower your body back to the starting position as you breathe in.
  • Repeat for the prescribed number of repetitions.

Vertical Swing

Category: plyometrics
Force: pull
Level: beginner
Mechanic: compound
Equipment: dumbbell
Primary Muscles:
  • hamstrings
Secondary Muscles:
  • glutes
  • quadriceps
  • shoulders
Instructions:
  • Allow the dumbbell to hang at arms length between your legs, holding it with both hands. Keep your back straight and your head up.
  • Swing the dumbbell between your legs, flexing at the hips and bending the knees slightly.
  • Powerfully reverse the motion by extending at the hips, knees, and ankles to propel yourself upward, swinging the dumbell over your head.
  • As you land, absorb the impact through your legs and draw the dumbbell to your torso before the next repetition.

Weighted Bench Dip

Category: strength
Force: push
Level: intermediate
Mechanic: compound
Equipment: other
Primary Muscles:
  • triceps
Secondary Muscles:
  • chest
  • shoulders
Instructions:
  • For this exercise you will need to place a bench behind your back and another one in front of you. With the benches perpendicular to your body, hold on to one bench on its edge with the hands close to your body, separated at shoulder width. Your arms should be fully extended.
  • The legs will be extended forward on top of the other bench. Your legs should be parallel to the floor while your torso is to be perpendicular to the floor. Have your partner place the dumbbell on your lap. Note: This exercise is best performed with a partner as placing the weight on your lap can be challenging and cause injury without assistance. This will be your starting position.
  • Slowly lower your body as you inhale by bending at the elbows until you lower yourself far enough to where there is an angle slightly smaller than 90 degrees between the upper arm and the forearm. Tip: Keep the elbows as close as possible throughout the movement. Forearms should always be pointing down.
  • Using your triceps to bring your torso up again, lift yourself back to the starting position while exhaling.
  • Repeat for the recommended amount of repetitions.

Wide-Grip Barbell Bench Press

Category: strength
Force: push
Level: intermediate
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • chest
Secondary Muscles:
  • shoulders
  • triceps
Instructions:
  • Lie back on a flat bench with feet firm on the floor. Using a wide, pronated (palms forward) grip that is around 3 inches away from shoulder width (for each hand), lift the bar from the rack and hold it straight over you with your arms locked. The bar will be perpendicular to the torso and the floor. This will be your starting position.
  • As you breathe in, come down slowly until you feel the bar on your middle chest.
  • After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your chest muscles. Lock your arms and squeeze your chest in the contracted position, hold for a second and then start coming down slowly again. Tip: It should take at least twice as long to go down than to come up.
  • Repeat the movement for the prescribed amount of repetitions.

Wide-Grip Decline Barbell Bench Press

Category: strength
Force: push
Level: intermediate
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • chest
Secondary Muscles:
  • shoulders
  • triceps
Instructions:
  • Lie back on a decline bench with the feet securely locked at the front of the bench. Using a wide, pronated (palms forward) grip that is around 3 inches away from shoulder width (for each hand), lift the bar from the rack and hold it straight over you with your arms locked. The bar will be perpendicular to the torso and the floor. This will be your starting position.
  • As you breathe in, come down slowly until you feel the bar on your lower chest.
  • After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your chest muscles. Lock your arms and squeeze your chest in the contracted position, hold for a second and then start coming down slowly again. Tip: It should take at least twice as long to go down than to come up.
  • Repeat the movement for the prescribed amount of repetitions.

Wide-Grip Decline Barbell Pullover

Category: strength
Force: pull
Level: intermediate
Mechanic: compound
Equipment: barbell
Primary Muscles:
  • chest
Secondary Muscles:
  • shoulders
  • triceps
Instructions:
  • Lie down on a decline bench with both legs securely locked in position. Reach for the barbell behind the head using a pronated grip (palms facing out). Make sure to grab the barbell wider than shoulder width apart for this exercise. Slowly lift the barbell up from the floor by using your arms.
  • When positioned properly, your arms should be fully extended and perpendicular to the floor. This is the starting position.
  • Begin by moving the barbell back down in a semicircular motion as if you were going to place it on the floor, but instead, stop when the arms are parallel to the floor. Tip: Keep the arms fully extended at all times. The movement should only happen at the shoulder joint. Inhale as you perform this portion of the movement.
  • Now bring the barbell up while exhaling until you are back at the starting position. Remember to keep full control of the barbell at all times.
  • Repeat the movement for the prescribed amount of repetitions of your training program.
  • When finished with your set, slowly lower the barbell back down until it is level with your head and release it.

Wide-Grip Lat Pulldown

Category: strength
Force: pull
Level: beginner
Mechanic: compound
Equipment: cable
Primary Muscles:
  • lats
Secondary Muscles:
  • biceps
  • middle back
  • shoulders
Instructions:
  • Sit down on a pull-down machine with a wide bar attached to the top pulley. Make sure that you adjust the knee pad of the machine to fit your height. These pads will prevent your body from being raised by the resistance attached to the bar.
  • Grab the bar with the palms facing forward using the prescribed grip. Note on grips: For a wide grip, your hands need to be spaced out at a distance wider than shoulder width. For a medium grip, your hands need to be spaced out at a distance equal to your shoulder width and for a close grip at a distance smaller than your shoulder width.
  • As you have both arms extended in front of you holding the bar at the chosen grip width, bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out. This is your starting position.
  • As you breathe out, bring the bar down until it touches your upper chest by drawing the shoulders and the upper arms down and back. Tip: Concentrate on squeezing the back muscles once you reach the full contracted position. The upper torso should remain stationary and only the arms should move. The forearms should do no other work except for holding the bar; therefore do not try to pull down the bar using the forearms.
  • After a second at the contracted position squeezing your shoulder blades together, slowly raise the bar back to the starting position when your arms are fully extended and the lats are fully stretched. Inhale during this portion of the movement.
  • Repeat this motion for the prescribed amount of repetitions.

Wide-Grip Pulldown Behind The Neck

Category: strength
Force: pull
Level: intermediate
Mechanic: compound
Equipment: cable
Primary Muscles:
  • lats
Secondary Muscles:
  • biceps
  • middle back
  • shoulders
Instructions:
  • Sit down on a pull-down machine with a wide bar attached to the top pulley. Make sure that you adjust the knee pad of the machine to fit your height. These pads will prevent your body from being raised by the resistance attached to the bar.
  • Grab the bar with the palms facing forward using the prescribed grip. Note on grips: For a wide grip, your hands need to be spaced out at a distance wider than your shoulder width. For a medium grip, your hands need to be spaced out at a distance equal to your shoulder width and for a close grip at a distance smaller than your shoulder width.
  • As you have both arms extended in front of you holding the bar at the chosen grip width, bring your torso and head forward. Think of an imaginary line from the center of the bar down to the back of your neck. This is your starting position.
  • As you breathe out, bring the bar down until it touches the back of your neck by drawing the shoulders and the upper arms down and back. Tip: Concentrate on squeezing the back muscles once you reach the full contracted position. The upper torso should remain stationary and only the arms should move. The forearms should do no other work except for holding the bar; therefore do not try to pull down the bar using the forearms.
  • After a second on the contracted position squeezing your shoulder blades together, slowly raise the bar back to the starting position when your arms are fully extended and the lats are fully stretched. Inhale during this portion of the movement.
  • Repeat this motion for the prescribed amount of repetitions.

Wide-Grip Rear Pull-Up

Category: strength
Force: pull
Level: intermediate
Mechanic: compound
Equipment: body only
Primary Muscles:
  • lats
Secondary Muscles:
  • biceps
  • middle back
  • shoulders
Instructions:
  • Grab the pull-up bar with the palms facing forward using a wide grip.
  • As you have both arms extended in front of you holding the bar, bring your torso forward and head so that there is an imaginary line from the pull-up bar to the back of your neck. This is your starting position.
  • Pull your torso up until the bar is near the back of your neck. To do this, draw the shoulders and upper arms down and back while slightly leaning your head forward. Exhale as you perform this portion of the movement. Tip: Concentrate on squeezing the back muscles once you reach the full contracted position. The upper torso should remain stationary as it moves through space and only the arms should move. The forearms should do no other work other than hold the bar.
  • After a second on the contracted position, start to inhale and slowly lower your torso back to the starting position when your arms are fully extended and the lats are fully stretched.
  • Repeat this motion for the prescribed amount of repetitions.

Wrist Roller

Category: strength
Force: pull
Level: beginner
Mechanic: isolation
Equipment: other
Primary Muscles:
  • forearms
Secondary Muscles:
  • shoulders
Instructions:
  • To begin, stand straight up grabbing a wrist roller using a pronated grip (palms facing down). Your feet should be shoulder width apart.
  • Slowly lift both arms until they are fully extended and parallel to the floor in front of you. Note: Make sure the rope is not wrapped around the roller. Your entire body should be stationary except for the forearms. This is the starting position.
  • Rotate one wrist at a time in an upward motion to bring the weight up to the bar by rolling the rope around the roller.
  • Once the weight has reached the bar, slowly begin to lower the weight back down by rotating the wrist in a downward motion until the weight reaches the starting position.
  • Repeat for the prescribed amount of repetitions in your program.