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.
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The Lying Single-Arm Reverse Dumbbell Fly is an effective exercise that targets the muscles in your upper back and shoulders. This exercise is unique because it improves the stability of your shoulder girdle while simultaneously strengthening the muscles around your shoulder blades. Execution Li
The bench press, or 'bench pressing', is one of the most popular exercises in strength training. It is a compound exercise that engages several large muscle groups. The chest muscles and front of the shoulder muscles are engaged to pull the upper arm forward and inward. The triceps are engaged to ex
The Machine Chest Press is an effective exercise for strengthening your chest muscles. This exercise provides a stable environment that is ideal for beginners or those recovering from an injury. Execution Adjust the machine seat so that the handles are at chest height when you are seated.
The Machine Fly is a popular exercise that targets the chest muscles. The unique benefit of this exercise is that it provides a controlled movement, allowing you to effectively isolate and strengthen your muscles without placing too much stress on your shoulders. Execution Sit on the machine wit
The machine lateral raise is an effective exercise for strengthening and defining the shoulder muscles, particularly the deltoids. This exercise provides a controlled movement, reducing the risk of injury and allowing you to focus fully on muscle contraction. Execution Sit on the machine with yo
The Machine Pec Deck Fly is an effective exercise for isolating and strengthening your chest muscles. This exercise is ideal for defining the muscles and improving symmetry between the left and right sides of your chest. Execution Adjust the machine seat so that the handles are at chest height
The Machine Preacher Curl is an excellent exercise for targeted biceps training. With the support of the preacher bench, it isolates the biceps better than many other exercises. Execution Adjust the seat so that your upper arms rest comfortably on the preacher bench pad while seated. Grasp
The machine rear raise is an exercise targeting the posterior head of the deltoid (shoulder muscle). The middle head and, to a lesser extent, the anterior head also assist in this movement, but are activated less. Many other muscles assist in moving the elbows and shoulders backward. The latissimus
The shoulder press is an exercise that works all three heads of the deltoid (but not to the same extent). This is the deltoid-shaped muscle responsible for lifting the upper arm. The pectoralis major assists in lifting the arms. In particular, the fibers that run from the clavicle to the upper arm,
Calf raises target the two main muscles in the calves: the gastrocnemius and the deeper soleus. In this variation, you perform the exercise on a machine. Machine standing calf raises Muscles involved: Calves: Soleus Gastrocnemius Plantaris (not present in everyone) Standing calf raises execution
If you're looking for a challenging full-body workout that improves both strength and endurance, man makers are the perfect exercise for you. This dynamic movement combines multiple exercises into one fluid sequence, raising your heart rate while training nearly every muscle in your body. Execution
The medicine ball chest press is a floor-based pressing exercise. Both hands move the ball above the chest to train the chest, shoulders and triceps.
The Medicine Ball Clean is a dynamic exercise that combines strength, speed, and coordination. It is a full-body exercise primarily focused on explosive power and improving your ability to move weight from the ground to overhead. Execution: Start with the medicine ball between your feet, which a
Do you want to develop strong, toned abs? Middle crunches are a fantastic exercise that focuses on strengthening your core, with special emphasis on the abdominal muscles. This exercise is unique because it activates the deep abdominal muscles and helps improve your posture. Execution Lie on you
The barbell shoulder press, sometimes called a 'military press', is an exercise that works all three 'heads of the deltoid' (but not to the same degree). This is the deltoid muscle responsible for raising the upper arm. The pectoralis major assists in raising the arms. Especially the fibers that run
The Military Press Bodyweight exercise is a powerful way to train your upper body, particularly your shoulders, arms, and upper back. This exercise requires no weights and uses your own body weight as resistance, making it an accessible and effective training option for many people. Execution Be
Introduction: Get fit by bouncing on the mini trampoline! This fun and energetic exercise is not only a great cardio workout, but it is also gentle on your joints thanks to the springy surface. The mini trampoline offers a unique combination of fun and fitness that helps you burn calories, improve y
Introduction: The Modified Commando Plank is a dynamic exercise that improves core stability and strength. It is a variation of the traditional plank in which you alternate between your forearms and hands. This movement adds an extra challenge to the exercise and activates a broader range of muscles
The Modified Curl Up is a safe and effective way to strengthen your core without placing unnecessary pressure on your lower back. This exercise is ideal if you are just starting core training or recovering from an injury. Execution: Lie on your back with your knees bent and your feet flat on th
The Modified Hindu Push-Up is a dynamic exercise that combines strength, flexibility, and endurance. This variation of the traditional Hindu push-up is more accessible for beginners while still offering unique benefits for the whole body. Execution Begin in a high plank position with your hands
Introduction: The modified push-up is an adapted version of the classic push-up, designed to make it easier for beginners or people with less upper-body strength. This exercise helps you gradually build up to a full push-up by reducing the pressure on your arms and shoulders. Execution: Start on
Introduction: The Motion Side Plank is a dynamic variation of the traditional side plank that improves not only your core stability but also your flexibility and balance. This exercise adds a movement element to the standard side plank, making it a challenging and effective workout for your oblique
The Motion Side Plank is a dynamic variation of the traditional side plank that improves not only your core stability but also your flexibility and balance. This exercise adds a movement element to the standard side plank, making it a challenging and effective workout for both beginners and advanced
The Mountain Climber is a dynamic exercise that improves both your cardiovascular endurance and muscular strength. It is a versatile movement you can perform anywhere without requiring any additional equipment. Execution: Begin in a plank position with your hands firmly on the floor, directly un