Exercise library

Barbell Bench Press

Horizontal Push

Tuck elbows ~45°, touch lower chest, drive the bar back over the shoulder line.

Also works: Triceps, Shoulders

Incline Dumbbell Press

Horizontal Push

Set the bench ~30°, lower until you feel a deep stretch, press without clanking the bells.

Also works: Shoulders, Triceps

Machine Chest Press

Horizontal Push

Keep shoulder blades pinned to the pad, control the negative for 2-3 seconds.

Also works: Triceps

Cable Fly

Isolation

Lead with the elbows, get a long stretch at the back, soft squeeze at the front.

Weighted Dip

Horizontal Push

Lean forward for chest bias, descend until upper arms are parallel.

Also works: Triceps, Shoulders

Pull-Up

Vertical Pull

Drive elbows down and back, pull the chest toward the bar, full hang at the bottom.

Also works: Biceps

Lat Pulldown

Vertical Pull

Let the lats stretch fully at the top, pull to the upper chest, no leaning back.

Also works: Biceps

Chest-Supported Row

Horizontal Pull

Chest stays glued to the pad, row to the lower ribs, squeeze the mid-back.

Also works: Biceps

Barbell Row

Horizontal Pull

Hinge ~45°, brace hard, pull to the belt line with control.

Also works: Biceps, Hamstrings

Seated Cable Row

Horizontal Pull

Reach forward for a stretch each rep, pull to the navel, keep the torso tall.

Also works: Biceps

Straight-Arm Pulldown

Isolation

Slight bend in the elbows, drive the bar to the thighs using the lats only.

Overhead Press

Vertical Push

Brace the core, press in a straight line, shrug slightly at the top.

Also works: Triceps

Dumbbell Shoulder Press

Vertical Push

Start at ear height, press up and slightly in, controlled negative.

Also works: Triceps

Cable Lateral Raise

Isolation

Lead with the elbow, raise to shoulder height, pause, lower slowly.

Reverse Pec Deck

Isolation

Drive with the rear delts, keep a soft elbow, don't shrug.

Also works: Back

EZ-Bar Curl

Isolation

Keep the elbows pinned to the sides, full stretch at the bottom.

Incline Dumbbell Curl

Isolation

Let the arms hang back for a deep stretch, curl without swinging.

Cable Curl

Isolation

Constant tension throughout, resist the negative for 2-3 seconds.

Cable Tricep Pushdown

Isolation

Elbows locked at the sides, full lockout, control on the way up.

Overhead Cable Extension

Isolation

Get a deep stretch overhead, extend fully without flaring the elbows.

EZ-Bar Skullcrusher

Isolation

Lower toward the forehead, keep upper arms still, extend smoothly.

Barbell Back Squat

Squat

Brace, sit between the hips, hit at least parallel, drive through mid-foot.

Also works: Glutes, Core

Hack Squat

Squat

Feet low for quad bias, descend deep and controlled, no bouncing.

Also works: Glutes

Leg Press

Squat

Lower until the knees approach the chest, push through the whole foot.

Also works: Glutes

Leg Extension

Isolation

Pause and squeeze at the top, slow negative, push the hips into the seat.

Bulgarian Split Squat

Lunge

Rear foot elevated, drop straight down, drive through the front heel.

Also works: Glutes

Romanian Deadlift

Hinge

Push the hips back, soft knees, feel a deep hamstring stretch, stand tall.

Also works: Glutes, Back

Lying Leg Curl

Isolation

Curl fully, pause, lower slowly, keep the hips down on the pad.

Seated Leg Curl

Isolation

Knees stretched at the start, curl hard, resist the eccentric.

Barbell Hip Thrust

Hinge

Chin tucked, drive the hips to full lockout, squeeze the glutes hard.

Also works: Hamstrings

Conventional Deadlift

Hinge

Brace, bar over mid-foot, push the floor away, lock out tall.

Also works: Hamstrings, Glutes

Standing Calf Raise

Isolation

Full stretch at the bottom, big squeeze at the top, slow tempo.

Seated Calf Raise

Isolation

Deep stretch, pause, drive to a hard contraction, no bouncing.

Cable Crunch

Core

Round the spine, crunch the ribs to the hips, control the return.

Hanging Leg Raise

Core

Posterior pelvic tilt, lift with the abs not momentum, lower slowly.

Weighted Plank

Core

Squeeze glutes and abs, flat line head to heels, breathe steadily.

Kettlebell Swing

Hinge

Hike the bell back, snap the hips, the arms are just hooks.

Also works: Glutes, Hamstrings

Goblet Squat

Squat

Hold the bell at the chest, sit deep, keep the torso tall.

Also works: Glutes, Core

Single-Arm Dumbbell Row

Horizontal Pull

Brace on a bench, row to the hip, full stretch at the bottom.

Also works: Biceps

Push-Up

Horizontal Push

Rigid plank, lower the chest to just off the floor, full lockout.

Also works: Triceps, Core

Farmer's Carry

Carry

Tall posture, brace the core, walk with control, don't lean.

Also works: Core, Back