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.
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.
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.
2.459 exercises
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The Incline Dumbbell Press is an effective strength exercise that targets the upper chest, while also engaging the shoulders and triceps. This variation of the traditional dumbbell press is performed on an incline bench, which provides a deeper stretch and contraction of the chest muscles. Executio
The Incline Dumbbell Press is an effective strength exercise that targets the upper chest muscles while also engaging the shoulders and triceps. This variation of the classic dumbbell press helps develop a fuller chest and offers an excellent way to diversify your training. Execution Set the b
Want to train your triceps effectively with an exercise that also improves your posture and core strength? Try the incline dumbbell triceps kickback. This variation of the classic triceps kickback provides a more intense focus on the triceps due to the incline position. Execution Find a bench
If you are looking for an effective way to train your chest muscles, the Incline Fly is an excellent choice. This exercise specifically targets the upper chest muscles and offers a unique way to build muscle definition and strength. Execution Find an incline bench and set it to an angle of appro
If you are looking for an effective way to strengthen your core and define your lower body, Incline Leg Raises are an excellent choice. This exercise offers a unique combination of benefits, including improved stability, strength, and muscle definition. Execution Find an incline bench and lie on
The Incline Machine Chest Press is an effective exercise for strengthening your upper body, with a focus on the upper chest muscles. This exercise provides a stabilized movement that helps target specific muscle groups, making it an excellent choice for both beginners and advanced athletes. Executi
The push-up is a well-known compound exercise for the upper body and core muscles. Due to the plank position, the muscles in the lower back, glutes, and legs (especially the hamstrings) must work to keep the back and legs aligned. These muscles therefore mainly have a stabilizing function, as they d
If you're looking for an effective way to strengthen your upper body without going to the gym, incline push-ups are an excellent choice. This variation of the classic push-up uses an elevated surface to adjust the exercise's intensity, making it a great option for both beginners and advanced exercis
Introduction: The incline push-up rotation is a dynamic exercise that strengthens not only your chest muscles but also your shoulders, arms, and core. This variation on the classic push-up adds a rotational movement that helps improve your balance and coordination. Execution: Begin with your hands
The incline push-up with a bench is an excellent variation of the traditional push-up. This exercise targets the upper chest muscles and shoulders and is ideal for building upper-body strength with reduced stress on the wrists and shoulders. Execution Find a stable bench or a sturdy elevated s
If you are looking for an effective way to strengthen your upper body without having to go to the gym, incline push-ups on a chair are an excellent choice. This variation of the traditional push-up uses an elevated surface to adjust the intensity, making it an accessible exercise for both beginners
If you're looking for an effective way to strengthen your lower back, glutes, and hamstrings, incline reverse leg raises are an excellent choice. This exercise offers a unique combination of muscle isolation and core stabilization, helping you become stronger while also improving your posture and ba
Introduction: Incline shoulder rotation is an effective exercise for improving shoulder stability and mobility. This exercise helps strengthen the rotator cuff muscles, which is essential for performing various activities and preventing injuries. Execution: Find an incline bench and lie face dow
Incline sit-ups are a fantastic way to strengthen your core with an additional challenge compared with the traditional sit-up. The incline forces your body to work harder, leading to greater strength and definition in your abdominal muscles. Execution Begin by lying on an incline bench with your
The Y raise targets the smaller, stabilizing muscles around the shoulder joint. These muscles stabilize the shoulder joint and also provide rotation. The purpose of the exercise is therefore not to build thick shoulders, but primarily to prevent injuries and increase mobility. Choose a weight accord
Introduction: The inverted push-up, also known as the handstand push-up, is an advanced bodyweight exercise that combines strength and balance. This exercise targets the upper-body muscles and improves your proprioception. Execution: Begin with your hands on the floor, slightly wider than shoulder-
Inverted Rows are an effective bodyweight exercise that targets the upper back, shoulders, and arms. This exercise is unique because you use your own body weight as resistance, making it an excellent choice for strength training without weights. Execution Find a stable bar positioned at hip he
Inverted rows on a Smith machine are a powerful exercise that targets your back, shoulders, and arms. The unique benefit of this exercise is that the adjustable Smith machine allows you to easily adapt the intensity to your own level. Execution Set the Smith machine bar to the desired height. A
Iron Mikes can be viewed as a jumping variation of lunges. Instead of stepping forward with one foot or backward with the other foot, you do both simultaneously. This is naturally only possible by jumping so that you leave the floor completely. The position of the hands behind the head helps maintai
The Isometric Knee Press is a powerful exercise that focuses on strengthening your thighs and glutes without requiring any movement. It is a static exercise, meaning your muscles remain under tension without your joints moving. This makes it an excellent choice for people looking for a low-impact wo
The Jack Knife is a dynamic exercise that focuses on strengthening your core and improving your flexibility. This exercise is unique because it intensely trains both the upper and lower abdominal muscles while also challenging your stability and coordination. Execution Lie flat on your back on a
Introduction: The Jack Plank is a dynamic variation of the traditional plank that not only improves core stability but also promotes cardiovascular fitness. This exercise combines the stability of a plank with the movement of jumping jacks, making it an excellent full-body workout. Execution: Begin
Jackknife sit-ups are an intense abdominal exercise that helps strengthen both the upper and lower abdominal muscles. This exercise is particularly effective because it requires a full contraction of the abdominal muscles, leading to improved core strength and stability. Execution Lie on your
Introduction: Judo is not only a martial art, but also an excellent way to improve your physical fitness. This exercise helps you develop balance, strength, and flexibility while also working on your self-defense techniques. Execution: 1. Begin with a proper warm-up to prepare your muscles and prev