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 Plank Thruster is a dynamic exercise that combines strength, endurance, and coordination. This exercise is unique because it challenges both your core stability and cardiovascular system, making it an excellent addition to any workout routine. Execution Start in a plank position with your ha
The Plank Thruster is a dynamic exercise that combines strength, endurance, and coordination. This exercise is unique because it both stabilizes your core and challenges your cardiovascular system, making it an excellent addition to any workout routine. Execution Begin in a plank position with y
Introduction: The Plank to Squat is a dynamic exercise that combines both strength and cardio. This exercise helps improve your stability, strength, and endurance through a combination of two popular movements: the plank and the squat. Execution: Begin in a standard plank position with your hands u
The Plank Toe Taps to the Side (Side POV) is a dynamic variation of the traditional plank that not only improves your core stability but also engages the flexibility and strength of your lower body. The addition of lateral movements challenges your muscles in a unique way. Execution: Begin in a
Looking for an exercise that improves your core stability while challenging your balance and flexibility? The Plank Toe Touch is exactly what you need. This dynamic movement combines the strength of a traditional plank with the added challenge of touching your toes, making it an excellent addition t
The Plank Up-Down Elbows is a dynamic variation of the traditional plank that not only improves your core stability but also engages the strength and coordination of your arms and shoulders. Execution Begin in a standard plank position with your arms extended and your hands directly under your
The Plank Walk With Band is a dynamic exercise that combines stability, strength, and endurance. Adding a resistance band not only challenges your core but also gives your shoulders, arms, and legs an intense workout. Execution Begin in a plank position with the resistance band around your ankle
The Plank Walk-Out is a dynamic exercise that improves your core stability, shoulder strength, and coordination. This exercise is ideal for building functional strength and improving your overall body control. Execution: Begin in a standing position with your feet hip-width apart. Bend at
The Plate Front Raise is an effective exercise for strengthening your shoulders and improving your posture. This exercise is unique because it targets the anterior deltoids with a simple movement that you can perform anywhere, as long as you have a weight plate or a similar object. Execution Sta
The Porne Press Band exercise is an innovative way to train your chest muscles using resistance bands. This exercise offers a unique combination of strength and flexibility training, challenging your muscles in a different way than traditional weight exercises. Execution Find a stable point to a
If you're looking for an effective exercise to train your biceps, the barbell preacher curl is an excellent choice. This exercise isolates the biceps in a unique way, allowing you to focus intensely on this muscle group. Execution Find a preacher bench and adjust it so that you are seated comfor
If you are looking for an effective way to train your biceps, the preacher curl with an EZ bar and a wide grip is an excellent choice. This exercise isolates the biceps in a unique way, allowing you to focus intensely on the muscle group. Execution Find a preacher bench and load an EZ bar with t
The preacher curl with an EZ bar is a popular exercise for strengthening and shaping your biceps. This exercise is unique because using the preacher bench helps stabilize your arms, allowing you to isolate and train your biceps more effectively. Execution Set up the preacher bench and choose a s
The Preacher Curl with an EZ bar is an effective exercise for targeting the biceps. By using the preacher bench for support, you isolate the biceps more effectively than with many other exercises. This provides an intense workout focused on muscle growth and definition. Execution Set up the prea
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 how the squat is performed, such as with or wit
Do you want to develop a strong back and better posture? The Prone Back Extension is an effective exercise that focuses on strengthening your lower back without requiring complex equipment. This exercise offers unique benefits for both beginners and advanced athletes. Execution Lie face down on
This exercise is a fantastic way to strengthen your shoulders and upper back, with a unique twist. By lying prone (face down) on a bench, your body is forced to find stability, leading to a more intense workout for the target muscles. Execution Lie face down on a flat bench, with your feet touch
If you are looking for an effective way to strengthen your back muscles, the prone bench row with a reverse grip using a barbell is an excellent choice. This exercise offers a unique approach to the traditional rowing movement by placing your body in a stable, horizontal position, allowing for a mor
The Prone Bench Row with a supinated grip is a powerful exercise that targets the upper back and biceps. By incorporating this exercise into your routine, you can build a strong, well-developed back while also improving your grip strength. Execution Lie face down on a flat bench, with your feet
The Prone Bench Row with dumbbells is a powerful exercise that targets the development of your back muscles. By performing this exercise, you work not only on a strong back but also improve your posture and stability. Execution Find a flat bench and place a pair of dumbbells on either side of th
The prone bench row with dumbbells and a supinated grip is a powerful exercise that targets the upper back, shoulders, and biceps. This variation offers a unique twist on the traditional rowing movement by placing your body in a prone position, providing more intense isolation of the back muscles.
If you are looking for an effective way to strengthen your back muscles, the prone bench row with dumbbells and a pronated grip is an excellent choice. This exercise offers a unique combination of stability and strength training, targeting not only your back but also your shoulders and arms. Execut
Do you want to develop a strong back and shoulders without using weights? The Prone Chest Lift is an effective exercise that helps you achieve these goals by using your own body weight. This exercise not only improves your posture but also strengthens your upper body and core muscles. Execution
The Prone Chest Lifts with Arm Extension is an effective exercise that targets strengthening your upper body, with a particular focus on your chest, shoulders, and upper-back muscles. This exercise is unique because it not only strengthens your muscles but also helps improve your posture by activati