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 Wrist Curl

The Barbell Wrist Curl exercise is a fantastic way to improve the strength and flexibility of your wrists and forearms. This exercise specifically targets the muscles around your wrist, which is unique compared with many other strength exercises. Execution Sit on a bench with a barbell in both h

Barbell Wrist Curl On Knees

The Barbell Wrist Curl On Knees is an effective exercise aimed at strengthening the forearms. This exercise is unique because it allows you to isolate your wrists and focus on the forearm flexors, which can lead to improved grip strength and wrist stability. Execution Begin by sitting on your

Barbell Wrist Curls

If you are looking for an effective way to strengthen your forearms, Barbell Wrist Curls are an excellent choice. This exercise specifically targets the wrist flexors, which can lead to improved grip strength and more aesthetically pleasing forearms. Execution Sit on a bench with your feet flat

Barbell Wrist Extension

If you're looking for an effective way to strengthen your forearms, the Barbell Wrist Extension exercise is an excellent choice. This exercise specifically targets the extensor muscles in your forearm, which can lead to improved grip strength and a reduced risk of injury. Execution Find a comfor

Barbell Wrist Extension On Knees

If you're looking for an effective way to strengthen your forearms, the Barbell Wrist Extension On Knees is an excellent choice. This exercise specifically targets the extensor muscles in your forearm, which can lead to improved grip strength and wrist stability. Execution Begin by sitting on yo

Barbell Zercher Squat

The squat is one of the best-known exercises for the legs. It is a compound, or multi-joint, exercise; an exercise that involves multiple joints and muscle groups. This is also evident from the long list of muscles involved, as mentioned above. There can be many differences in how the squat is perfo

Barbell Zercher Squat

The Barbell Zercher Squat is a powerful exercise that adds a unique twist to the traditional squat by placing the barbell in the crooks of your elbows. This technique not only provides a new challenge for your body, but also improves your posture and strengthens your core, upper back, and leg muscle

Basketball Shot Jump

The Basketball Shot Jump is a dynamic exercise that not only improves your jumping power but also simulates the coordination and precision involved in shooting a basketball. This exercise offers a unique combination of plyometrics and sport-specific movement, making it an excellent choice for athlet

Bayesian Biceps Curl

The Bayesian biceps curl is performed in several different ways. In most cases, it is performed as a normal one-arm cable curl with your back facing the rack. A curl exercise for the biceps in which the cable should provide more constant resistance than dumbbells. This does not mean that the resista

Bear Crawl

The Bear Crawl is a dynamic full-body exercise that improves strength, endurance, and coordination. It simulates the way a bear moves across the ground, creating a unique combination of strength training and cardio. Execution: Start on your hands and feet with your knees just above the ground.

Behind Neck Press Smith Machine

The Behind Neck Press on a Smith Machine is an effective exercise for strengthening your shoulders and upper back. This exercise provides a stable movement that helps target specific muscle groups. Execution Set the Smith Machine to the correct height so that the bar is just above your shoulde

Behind-the-Neck Lat Pulldown Machine

The Behind-the-Neck Lat Pulldown is an effective exercise for strengthening your upper back and shoulders. This variation of the traditional lat pulldown emphasizes the upper back muscles and the rear shoulders, making it an excellent choice for improving your posture and increasing upper-body stren

Behind-the-Neck Resistance Band Press

The behind-the-neck press with a resistance band is an exercise for strengthening the shoulders and upper back. This variation provides resistance that differs from free weights, challenging the muscles in a different way. Execution Stand with your feet shoulder-width apart and place the resista

Bench Alternating Step-Ups

Bench Alternating Step-Ups are a dynamic exercise that helps build strength and stability in your lower body. This exercise combines balance, coordination, and strength, making it an excellent addition to your fitness routine. Execution Find a sturdy bench or elevated surface that will not move

Bench Bulgarian Split Squat Left

The Bench Bulgarian Split Squat is a powerful exercise that targets strengthening and toning your lower body, with a special focus on your left leg. This exercise offers a unique combination of balance, strength, and flexibility, making it an excellent addition to your fitness routine. Execution

Bench Bulgarian Split Squat Right

The Bench Bulgarian Split Squat is a powerful exercise that focuses on improving your balance, lower-body strength, and stability. By placing one leg on a bench and performing the squat with the other leg, you challenge yourself in a unique way that not only strengthens your muscles but also improve

Bench Dip (Knees Bent)

The Bench Dip with bent knees is an effective exercise for improving upper-body strength and tone, particularly in the triceps, shoulders, and chest muscles. This variation is ideal for beginners or those who want to reduce the intensity of the traditional bench dip. Execution Find a stable benc

Bench Dip Hold

The Bench Dip Hold is a powerful exercise that targets your triceps, shoulders, and chest. This exercise is unique because holding the position at the end of the dip improves your stability and endurance. Execution Find a stable bench or platform where you can place your hands. Sit on the edge

Bench Dip on Floor

The Bench Dip on Floor is an effective exercise that engages your triceps, shoulders, and chest muscles. The great thing about this exercise is that you do not need any special equipment, just your own body weight. This makes it a perfect exercise to do at home. Execution Sit on the floor with y

Bench Knee Tucks

The Bench Knee Tucks exercise is an effective way to strengthen your core and improve your balance. This exercise targets not only your abdominal muscles but also your stability and coordination, making it an excellent addition to your fitness routine. Execution Find a sturdy bench and sit on th

Bench Press

The bench press, or “bench pressing,” is one of the most popular exercises in strength training. It is also one of the three powerlifting exercises (alongside the squat and deadlift). It is a compound exercise that engages several large muscle groups. The chest muscles and anterior shoulder muscles

Bench Press

The bench press is a classic strength exercise that focuses on strengthening your upper body. It is an effective way to build muscle mass and increase strength in the chest, shoulders, and triceps. Execution Lie on your back on a flat bench and place your feet firmly on the floor. Grip the bar

Bench Pull-Ups

The Bench Pull-Up is an effective exercise that focuses on strengthening your upper body, with an emphasis on the back muscles. This exercise is unique because it offers an alternative to traditional pull-ups, making it more accessible for people who are still developing their upper-body strength.

Bench Triceps Dip Leg Curls

The Bench Triceps Dip Leg Curl is a unique combination exercise that targets the triceps and hamstrings. This exercise offers an efficient way to work multiple muscle groups at the same time, saving you time during your workout. Execution Find a stable bench or platform where you can place your