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.

Trap Bar Deadlift

The deadlift is also known as the king of all exercises. Looking at the list of muscles involved above, you can infer why. The calf muscles bring the lower legs, which extend forward, back into alignment over the ankles when you stand up and also work to stabilize throughout the entire movement. Th

Trap Bar Deadlift

The Trap Bar Deadlift is a powerful exercise that offers a unique variation on the traditional deadlift. Using a trap bar, also known as a hex bar, distributes the load differently, providing different muscle stimulation and reducing pressure on the lower back. Execution Step into the center of

Trap Bar Romanian Deadlift

The deadlift is also known as the king of all exercises. Looking at the list of muscles involved above, you can infer why. The calf muscles bring the lower legs, which extend forward, back into alignment above the ankles when you stand up and also provide stabilization throughout the entire movemen

Trap Bar Shrug

Shrugs target the upper and middle fibers of the trapezius, the diamond-shaped muscle in the upper back (between the shoulder blades). These fibers pull the shoulder blades upward and backward. The forearm flexors provide the necessary gripping strength in the fingers. The core muscles in the abdome

Trap Bar Shrug

If you are looking for an effective way to strengthen your upper back and shoulders, the Trap Bar Shrug is an excellent choice. This exercise uses a trap bar, also known as a hex bar, allowing you to use a neutral grip and reduce the load on your lower back compared with traditional shrugs. Executi

Trap Bar Squat

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 also evident from the long list of muscles involved, as mentioned above. There can be many differences in the way the squat is performed, such as

Tread Climber

The Tread Climber is an innovative fitness machine that combines the movements of a treadmill, stepper, and elliptical trainer. This provides an effective cardio exercise that helps you burn calories and improve your fitness while limiting impact on your joints. Execution: Start by setting the

Treadmill Run

The Treadmill Run, or running on a treadmill, is an effective cardio exercise that helps improve your endurance and burn calories. The unique advantage of a treadmill is that you can run year-round, regardless of the weather outside. Execution: Start by turning on the treadmill and setting a com

Tricep Cable Pulldown

The Tricep Cable Pulldown is an effective exercise for strengthening and toning your triceps. This exercise offers a unique way to target the backs of your upper arms using a cable machine for constant resistance. Execution Set the cable machine to a high position and attach a straight bar or ro

Tricep Dips

Tricep dips are an effective exercise for strengthening the muscles at the back of your upper arms. This exercise requires little equipment and can be performed almost anywhere, making it a convenient option for your fitness routine. Execution Find a stable bench or chair and stand in front of i

Triceps Cable Kickback on Crossover Machine

If you're looking for an effective way to strengthen and define your triceps, the Triceps Cable Kickback on Crossover Machine is an excellent choice. This exercise is unique because it allows you to train each arm separately, promoting balanced muscle development and enabling you to target specific

Triceps Dip Machine

The Triceps Dip Machine is an effective exercise for strengthening and defining your triceps. This machine provides a controlled movement that helps target the triceps without unnecessary strain on your shoulders and elbows. Execution Adjust the machine to your height and sit with your back agai

Triceps Dips

Triceps dips are an effective exercise for strengthening the muscles at the back of your upper arms. This exercise can be performed almost anywhere, such as on a park bench or with a chair at home. Execution Find a stable surface such as a bench or a sturdy chair. Place your hands on the surfa

Triceps Dips on a Bench

Triceps dips on a bench are an effective exercise for strengthening and toning your triceps. This exercise can be performed almost anywhere and requires minimal equipment. Execution Find a stable bench or sturdy surface. Sit on the edge of the bench and place your hands beside your hips. Sli

Triceps Dips on Box

Triceps dips on a box are an effective exercise that targets strengthening your triceps while also giving your shoulders and chest muscles a good workout. This exercise is ideal for anyone looking for a simple yet powerful way to train their upper body without needing much equipment. Execution F

Triceps Dumbbell Kickback

The Triceps Dumbbell Kickback is an effective exercise to strengthen and define your triceps. This exercise specifically targets the back of your upper arms, an area that is often difficult to train. Execution Hold a dumbbell in one hand and place your other hand and the knee of the same leg o

Triceps Extension Machine

The Triceps Extension Machine is a fantastic way to isolate and strengthen your triceps. This exercise provides a controlled movement that helps target the backs of your upper arms, allowing you to build strong and defined muscles. Execution Sit on the machine with your back against the backrest

Triceps Kickback

The Triceps Kickback is an effective exercise for strengthening the back of your upper arms. This exercise is unique because it specifically targets the triceps, helping you develop firmer and stronger arms. Execution Begin with a dumbbell in each hand. Bend forward from your hips, keep your bac

Triceps Push-Up on a Bench

The Triceps Push-Up on a Bench is an effective exercise for strengthening and defining your triceps. This variation of the classic push-up places more emphasis on the backs of your upper arms and is an excellent addition to your arm workout. Execution Find a stable bench and stand facing it.

Triceps Pushdown

The Triceps Pushdown is a popular exercise that targets the triceps, the muscles at the back of your upper arms. This exercise is ideal for strengthening and defining your arms, and offers an effective way to isolate and train your triceps. Execution Stand upright in front of the cable machine w

Triceps Pushdown

Introduction: The Triceps Pushdown is a popular exercise for strengthening the triceps. This exercise not only helps develop strong and defined arms, but also improves the stability of your shoulders and elbows. Execution: To perform the Triceps Pushdown correctly, follow these steps: Stand upri

Triceps rope extension op een crossovermachine

Als je op zoek bent naar een effectieve manier om je triceps te versterken en te definiëren, dan is de triceps rope extension op de crossovermachine een uitstekende keuze. Deze oefening is uniek omdat je elke arm afzonderlijk kunt trainen, wat zorgt voor een gebalanceerde spierontwikkeling en de mog

Two-Arm Resistance Band Overhead Triceps Extension

Looking to add an effective exercise to your fitness routine that strengthens both your arms and upper body? Try the overhead extension with a resistance band. This exercise is unique because it allows you to train both arms at the same time while easily adjusting the resistance to your own level.

Underhand Pull-Ups

Introduction: Underhand pull-ups, also known as chin-ups, are an effective exercise for strengthening your upper body. The underhand grip primarily engages your biceps and back muscles, which makes this exercise unique compared with the standard pull-up. Execution: Begin by gripping the pull-up bar