Strength Training: Exercises, Technique, and Equipment

Explore strength training exercises for pushing, pulling, squatting, and hinging, with practical guidance on technique, equipment, and progression.

Strength training uses resistance to challenge muscles through movements performed with body weight, dumbbells, barbells, cables, or machines. It includes foundational lifts as well as focused variations for different movement patterns.

What does strength training include?

This category covers pushing, pulling, squatting, and hip-hinge exercises, including bench presses, rows, squats, and deadlifts. Select equipment and variations that match your goals, experience, and available space. Braced positioning, controlled reps, and an appropriate load are central to sound practice; coaching can help when technique is uncertain.

Practical guidance

Start with a manageable resistance to learn the movement, then progress gradually. Adjust benches, cables, and machines before each set, and keep a clear area around free weights. Stop if you experience sharp pain or cannot control the movement, and seek qualified technique feedback.

Barbell Lying Triceps Extension

Skull crushers, also known as the lying triceps extension, are isolation exercises. This does not make them any less effective, and they are certainly suitable for finishing your triceps workout. The EZ bar is recommended over the straight barbell for skull crushers. If neither is available, you can

Barbell Lying Triceps Extension

If you are looking for an effective exercise to strengthen your triceps, the Barbell Lying Triceps Extension is an excellent choice. This exercise offers a unique way to isolate and train the triceps, resulting in strong and well-defined arms. Execution Lie on your back on a flat bench and hold

Barbell Lying Triceps Skull Crushers

If you are looking for an effective exercise to strengthen and shape your triceps, the Barbell Lying Triceps Skull Crusher is an excellent choice. This exercise specifically targets the triceps brachii and offers a unique way to isolate and develop these muscles. Execution Lie on your back on a

Barbell Muscle Clean

The Barbell Muscle Clean is a dynamic compound exercise that focuses on improving your strength, speed, and coordination. This exercise offers a unique combination of powerlifting and Olympic weightlifting, helping you build muscle mass while also increasing your explosive strength. Execution Be

Barbell Narrow Stance Squat

If you're looking for an effective way to train your lower body, the Barbell Narrow Stance Squat is an excellent choice. This variation of the traditional squat focuses on intensifying the training for your quadriceps and offers a unique challenge for your balance and coordination. Execution Beg

Barbell One-Arm Single-Leg Deadlift

If you are looking for an exercise that not only builds strength but also improves your balance and coordination, the Barbell One-Arm Single-Leg Deadlift is for you. This unique variation of the traditional deadlift targets unilateral strength, challenging your muscles in a new way. Execution Be

Barbell One-Arm Single-Leg Deadlift

If you are looking for an exercise that not only builds strength but also improves your balance and coordination, the Barbell One-Arm Single-Leg Deadlift is for you. This unique variation of the traditional deadlift focuses on unilateral strength, challenging your muscles in a new way. Execution

Barbell One-Leg Hip Thrust

The Barbell One-Leg Hip Thrust is a powerful exercise aimed at strengthening your glutes and hamstrings. This exercise offers a unique challenge because it requires balance and stability while using one leg to perform the movement. Execution Find a flat bench and place a barbell on the floor in

Barbell Overhead Lunges

If you're looking for an exercise that challenges both your strength and coordination, Barbell Overhead Lunges are an excellent choice. This dynamic movement combines the challenge of balancing a barbell overhead with the functional movement of lunges, resulting in a full-body workout with a focus o

Barbell Overhead Press

The Barbell Overhead Press is a powerful exercise that focuses on strengthening your upper body, particularly your shoulders, arms, and chest. This exercise offers unique benefits for building muscle mass and improving your overall strength and stability. Execution Begin by positioning the barbe

Barbell Overhead Shrug

The Barbell Overhead Shrug is a powerful exercise that targets the development of your shoulders, upper back, and trapezius. This exercise is unique because it improves shoulder stability while also contributing to better posture. Execution Begin by placing a barbell on a rack at shoulder height

Barbell Overhead Squat

The Barbell Overhead Squat is a challenging exercise that tests not only your strength, but also your mobility and stability. It is a fantastic way to engage multiple muscle groups simultaneously while also working on your coordination and balance. Execution Begin by placing the barbell on a squ

Barbell Pause Lunges

Barbell Pause Lunges are a dynamic exercise that combines strength, balance, and endurance. By pausing at the lowest point of the lunge, you increase the intensity and focus on muscle contraction, which leads to improved strength and muscle definition. Execution Begin by placing a barbell on you

Barbell Pendlay Rows

Introduction: The Barbell Pendlay Row is a powerful compound exercise that targets your back muscles. What makes this exercise unique is that each repetition starts from the floor, allowing for a complete reset and maximum strength development in the upper back and lats. Execution: Place a barbe

Barbell Power Clean

The Barbell Power Clean is a dynamic compound exercise that improves not only your strength and explosiveness, but also your coordination and athletic ability. This exercise is unique because it engages multiple muscle groups simultaneously and helps you perform better in everyday life. Execution

Barbell Power Clean From Blocks

The Barbell Power Clean From Blocks is a dynamic exercise that targets explosive strength and speed. This variation of the traditional power clean reduces the distance the barbell travels, allowing you to focus on the explosive part of the lift. It is an excellent way to improve overall athletic per

Barbell Power Jerk

The Barbell Power Jerk is a dynamic exercise that combines strength, speed, and coordination. It is an excellent way to increase your explosive power and improve your overall athletic performance. Execution Begin with the barbell at shoulder height, with your hands slightly wider than shoulder-w

Barbell Power Snatch

The Barbell Power Snatch is a dynamic compound exercise that requires strength, speed, and coordination. This exercise is unique because it challenges your entire body and helps improve explosive power, especially in your upper body and core. Execution Begin with the barbell on the floor, standi

Barbell Preacher Curl

Barbell preacher curls are an isolation exercise for the biceps. The exercise was devised by bodybuilders in the 1960s as a way to isolate the biceps. Placing the upper arms on the sloped bench prevents you from cheating by bringing the shoulders forward. It also prevents you from using your upper b

Barbell Preacher Curl

The Barbell Preacher Curl is a popular exercise for developing strong and well-defined biceps. The support of the preacher bench isolates your arm, allowing you to train the biceps more effectively without other muscles taking over. Execution Set up the preacher bench and choose a suitable weigh

Barbell Pull

The Barbell Pull is a powerful compound exercise that targets multiple muscle groups at once. It is an excellent way to strengthen your back, shoulders, and arms while also improving your grip strength. Execution Begin by placing the barbell on the floor in front of your feet. Stand with your fe

Barbell Pullover to Press

The Barbell Pullover to Press is a dynamic compound exercise that engages both your upper body and core strength. This exercise combines the benefits of a pullover with those of an overhead press, allowing you to train multiple muscle groups in one fluid movement. Execution Lie on your back on a

Barbell Push Bent-Over Row

The Barbell Push Bent-Over Row is a powerful compound exercise that targets multiple muscle groups in your upper body. This exercise combines the best of both worlds: it improves both your strength and posture by activating your back, shoulders, and arms. Execution Begin with your feet shoulder-

Barbell Quarter Squat

The Barbell Quarter Squat is a variation of the traditional squat that focuses on strengthening the thighs and glutes with a more limited range of motion. This exercise is ideal for beginners or as part of a rehabilitation program because it places less stress on the knees and lower back. Execution