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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If you're looking for an effective way to strengthen and define your triceps, the Overhead Cable Triceps Extension is an excellent choice. This exercise uniquely isolates the triceps by using a cable machine, providing constant resistance throughout the entire movement. Execution Set the cable m
The barbell shoulder press, also sometimes called overhead press or 'military 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 arm
The Overhead Raise + Knee Tap is a dynamic exercise that requires both strength and coordination. This exercise combines an overhead press with a knee raise, training not only your upper body but also your core and lower body. What makes this exercise unique is that it helps improve your balance and
The Overhead Shoulder Press is a powerful exercise that focuses on strengthening your shoulders, arms, and upper body. This compound movement is essential for building a strong upper body and improving your overall functional strength. Execution Begin by positioning the dumbbells at shoulder hei
The Overhead Single-Arm Triceps Stretch is an effective exercise for stretching and strengthening the triceps. This exercise not only helps improve the flexibility of your arm but also contributes to better posture and reduced risk of injury. Execution Stand upright with your feet shoulder-width
The squat is one of the best-known exercises for the legs. It is a compound exercise; an exercise that involves multiple joints and muscle groups. This is evident from the long list of muscles involved, as listed above. There can be many differences in the way the squat is performed, such as with or
Looking for an exercise that challenges both your abdominal muscles and arms? Try the Overhead Weight Sit-Up. This exercise combines the classic sit-up with additional weight held overhead, training your core and upper body simultaneously. The unique benefit is that it not only strengthens your abdo
The Palm-Up Palm-Down Rotation is a simple but effective exercise that focuses on improving flexibility and strength in your forearms. This exercise is particularly useful for anyone who wants to strengthen their grip or improve wrist mobility. Execution Begin by standing or sitting in a comfort
The Parallel Bars Pull-Up is an effective exercise for strengthening your upper body. This exercise uses your own body weight and is ideal for developing strength and muscle mass in your arms, shoulders, and back. Execution Begin by gripping the parallel bars with an overhand grip, with your h
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 front shoulder muscles are
So-called fly exercises are popular exercises for isolating the chest muscles as much as possible. The primary function during this exercise is pulling the upper arms forward through the pectoralis major. Because the arms maintain the same curve throughout the movement, the triceps are required much
The Peck Deck Fly Machine is an effective exercise for strengthening and isolating the chest muscles. It offers a unique way to train your chest without placing too much load on the shoulders and triceps, which often happens with traditional chest exercises such as the bench press. Execution Sit
The Pelvis Lift, also known as the bridge exercise, is a fantastic way to strengthen your core, glutes, and hamstrings. This exercise not only helps build muscle strength, but also improves your posture and can reduce back pain. Instructions Lie on your back with your knees bent and your feet
If you are looking for an effective way to strengthen your back muscles, the Pendlay Row is an excellent choice. This exercise, named after weightlifting coach Glenn Pendlay, focuses on an explosive movement from the floor, offering unique benefits for strength and muscle growth. Execution Begin
The Penguin is an effective abdominal exercise that targets the obliques and improves core stability. This exercise is unique because it is low-impact yet highly effective for strengthening your core and defining your waist. Execution Lie on your back on a mat, with your knees bent and your feet
Personal Training is a tailored fitness experience focused on your unique goals and needs. It gives you the opportunity to work under the guidance of a professional trainer on your strength, endurance, and overall fitness. The personal attention helps ensure that your technique is perfect and that y
The pike press, also called a Pike push up, falls somewhere between a shoulder press and a push up in terms of exercise. In other words, between a handstand push up and a normal push up. A handstand push up is, after all, a shoulder press using body weight as resistance. The adjusted angle therefore
The pike push-up, also called Pike press, falls somewhere between a shoulder press and a push-up. In other words, between a handstand push-up and a regular push-up. After all, a handstand push-up is a shoulder press using body weight as resistance. The altered angle therefore places more emphasis on
The Pike Push-Up is a challenging variation of the traditional push-up that targets the shoulders, upper back, and triceps. This exercise is unique because it emphasizes the shoulders and is ideal for building strength and stability in the upper-body muscles. Execution Begin in a high plank posi
The Pike Push-up is an excellent exercise that targets the shoulders, upper back, and triceps. It is a variation of the traditional push-up that places extra emphasis on the shoulders, making it an excellent choice for anyone looking to improve their shoulder strength and shape. Execution Begin
Introduction: The Pike Push-Up is a challenging variation of the traditional push-up, aimed at strengthening your shoulders, arms, and upper back. This exercise simulates an overhead pressing movement without using weights, making it an excellent choice for home workouts. Execution: Begin in a high
The Pike Walk is a dynamic exercise that improves both your flexibility and strength. It is an excellent way to activate your whole body, with a focus on the shoulders, hamstrings, and core. Execution Begin in a standing position with your feet hip-width apart. Bend at your hips and place your
The Pike Walk is a dynamic exercise that improves both your flexibility and strength. It is a unique combination of a stretch and a strength exercise, making it an excellent addition to your fitness routine. Execution Start in a standing position with your feet hip-width apart. Hinge at your h
Pilates is a form of exercise focused on strengthening your core muscles, improving your posture, and increasing your flexibility. What makes Pilates unique is that it trains not only your body but also engages your mind and breathing with every movement. Execution Start by finding a comfortable