Exercise library

Lower the bar to mid-chest, elbows ~45°, drive up without bouncing.

Set the bench ~30°; press up and slightly together at the top.

Press from the floor when no bench is around; pause as elbows touch down.

Keep a straight line from head to heels; chest to floor, elbows tucked.

Hands on a table or bed to make push-ups easier while you build strength.

Feet raised on a chair shifts the load to the lower and upper chest.

Slight elbow bend, hug the weights up in an arc — feel the stretch, not the shoulders.

Step forward, bring the handles together low and squeeze for a second.

Great for beginners — fixed path lets you push hard safely to failure.

Hands form a diamond under your chest; heavy triceps involvement.

Pull your chest to the bar, drive elbows down; add negatives if you can't do one yet.

Pull the bar to your collarbone, lean back slightly, control the way up.

Hinge ~45°, pull the bar to your belly, keep a flat back throughout.

Brace a hand on the bench, row the dumbbell to your hip, no twisting.

Chest tall, pull to the navel, squeeze the shoulder blades together.

Under a sturdy table or low bar, pull your chest up with a straight body.

Pull the rope to your forehead, elbows high — great for posture.

Anchor a band overhead and pull down to the chest when there's no cable.

Bar over mid-foot, push the floor away, hips and chest rise together.

Lift chest and legs off the floor, hold and squeeze the lower back.

Sit down and back, knees tracking over toes, drive up through mid-foot.

Hold a dumbbell at your chest; elbows brush the knees at the bottom.

Feet shoulder-width, sit to parallel, keep your heels planted.

Soft knees, push hips back, feel the hamstring stretch, stand tall.

Long step, back knee toward the floor, push through the front heel.

Rear foot on a bench; drop straight down over the front leg.

Shoulders on a bench, drive hips up, squeeze glutes hard at the top.

Floor version of the thrust — push through heels, pause at the top.

Feet mid-platform, lower until knees hit 90°, don't lock out hard.

Rise onto your toes fully, pause, and lower slowly for a stretch.

Brace your core, press the bar up and slightly back over your ears.

Press up without clanking; stop just short of locking the elbows.

Lead with the elbows, raise to shoulder height, no swinging.

Lift a plate or dumbbell straight ahead to eye level, control down.

Hinge over, raise the dumbbells out wide, squeeze the rear delts.

Rotate palms from facing you to forward as you press overhead.

Hips high in an inverted-V, lower the crown of your head to the floor.

Pull the bar up the body to chest height, elbows leading.

Stand on a band and raise the handles out — constant tension.

Elbows pinned to your sides, curl up, no swinging the torso.

Neutral grip (palms facing in); builds the outer arm and forearm.

Curl the bar in one smooth arc, control the lowering for 2 seconds.

Seated, elbow on inner thigh, curl slowly for a strong squeeze.

Elbows glued to your sides, push the rope down and spread at the bottom.

Lower a dumbbell behind your head, keep elbows pointing up.

Hands under the shoulders, elbows tucked — a bodyweight triceps builder.

Hands on a chair behind you, dip until elbows hit 90°, press back up.

Underhand grip, pull your chin over the bar — heavy biceps work.

Forearms down, straight line, squeeze glutes — quality over long holds.

Stack the feet, lift the hips, hold a straight line from head to heel.

On your back, extend opposite arm and leg without arching the lower back.

Hang from a bar, raise straight legs to hip height, no swinging.

Hands under the hips, lower the legs slowly, keep the back flat.

Slow and controlled — opposite elbow to knee, fully extend the other leg.

Lean back, feet up, rotate side to side; hold a weight to progress.

Plank position, drive knees to chest fast while keeping hips low.

Kneel, crunch down pulling the rope, round the spine, squeeze the abs.