Exercise Database

Inchworm Push-Up

The inchworm with a push-up is a dynamic exercise that targets multiple muscle groups, including the chest, shoulders, arms, core, and hamstrings. Begin by standing tall with your feet hip-width apart and your arms by your sides. Engage your core muscles to stabilize your torso and maintain good posture throughout the exercise. Bend forward at your hips, reaching your hands towards the floor. Keep your legs as straight as possible without locking your knees. Lower your hands to the floor in front of your feet, allowing your spine to lengthen as you fold forward. Once your hands reach the floor, begin walking them forward away from your body. Keep your legs straight as you walk your hands out, moving into a plank position. Continue walking your hands forward until your body is fully extended in a plank position, with your hands directly under your shoulders and your body forming a straight line from head to heels. Perform a push-up by bending your elbows and lowering your chest towards the floor. Keep your body in a straight line from head to heels throughout the movement. Lower your chest as close to the floor as you can while maintaining proper form. Your elbows should bend to approximately 90 degrees. If a full push-up is too challenging, you can modify by performing the push-up on your knees. Once you've completed the push-up, reverse the movement by pressing through your palms and extending your arms to push yourself back up into the plank position. Begin walking your hands back towards your feet, keeping your legs straight as you walk your hands back. Continue walking your hands back until your body is fully extended, and your hands are once again at your feet. Return to Standing: Once your hands are back at your feet, slowly roll your spine back up to a standing position, one vertebra at a time, until you're fully upright. Stand tall with your shoulders back and chest lifted, ready to perform the next repetition. Perform the inchworm with a push-up for the desired number of repetitions, aiming for smooth and controlled movements throughout.

Barbell Pin Press

Steps : 1.) Start by setting up a flat bench between a power rack, setting the pins to about chest level and place the bar onto the pins. 2.) Lay flat on your back on the bench with the bar directly above your chest, then tuck your feet underneath you, arch your back and then drive the bar up with as much force as possible, feeling a stretch within your triceps. 3.) Hold the bar at the peak position for a count then return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Cable Squat Curl

Steps : 1.) Begin by setting up a straight bar on a low pulley cable machine and grabbing it with an underhand grip. 2.) Squat down towards the floor in a comfortable position until your thighs are parallel with the floor. 3.) Keep your arms extended out in front of you with your elbows rested upon your knees and slowly curl the bar up towards your shoulders, isolating the biceps, and hold for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Dumbbell Alternating Preacher Curl (Hammer)

Steps : 1.) Start by sitting on a preacher curl bench with a dumbbell in each hand, resting your forearms upon the bench and feet flat on the floor. 2.) Hold the dumbbells in a hammer or neutral grip and let the weights fully extend out in front of you. 3.) Slowly elevate one of the dumbbells up towards your chest, squeezing and isolating your bicep, then hold for a count. 4.) Return back to the starting position and repeat with the opposite arm. 5.) Repeat for as many reps and sets as desired.

Dumbbell One-Arm Fly

The dumbbell one arm bench fly is similar to the dumbbell fly exercise and helps build strength and size in your chest muscles. Steps : 1.) Start by lying on a flat bench with your free hand holding the bench and the other hand grabbing onto a dumbbell, keeping your forearm parallel to the floor. 2.) Once in position, slowly raise your arm in an arc over and above the middle of your chest. 3.) Continue until you feel a stretch in your pec muscles and then slowly return back to the starting position.

Dumbbell Iron Cross

The iron cross exercise is an advanced workout that works and strengthens the whole body. Steps : 1.) Start by gripping a dumbbell in each hand, and stand in a low squat stance with your feet shoulder-width apart and arms held out in front of you with your palms facing in. 2.) Standing upright, move your arms out and away from your body forming a T or cross position. 3.) Hold for a count then return back to the starting position. 4.) Repeat for as many reps and sets as desired. Tips : 1.) Do this exercise with light weights until you are comfortable with the motion.

Dumbbell Posterior Fly on Stability Ball

Steps : 1.) Start off sitting on a stability ball with both feet together, your chest close to your knees and arms hanging down in front with a dumbbell in each hand. 2.) While maintaining a flat back, lift the weights to shoulder height allowing the arms to bend slightly and hold for a count. 3.) Return back to the starting position and repeat for as many reps and sets desired.

Kettlebell Push Press

Steps : 1.) To begin this exercise; start off by clean pressing two kettlebells to your shoulders. 2.) Bend slightly at the knees and the push up using your heels to drive the kettlebells above your head. 3.) Hold for a few seconds then return back to the starting position. 4.) Repeat this exercise for as many repetitions as needed.

Cable Tricep Extension (Kneeling)

The kneeling cable triceps extension exercise allows you to isolate your triceps more effectively and building bigger arms through kneeling. Steps : 1.) Start off by placing a bench sideways in front of a high pulley machine and attaching a straight bar onto the machine. 2.) Grab onto the straight bar with an overhand grip and kneel on the floor in front of the bench, keeping your back straight and head down. 3.) Positioning your elbows and your forearms above your head, push down on the bar in an arc motion so that your forearms are touching the bench. 4.) Hold onto this position for a count, isolating the triceps and return back up to the start. 5.) Repeat for as many reps and sets as desired.

Weighted Decline Rotation

Steps : 1.) Start by laying on a decline bench with a weight plate crossed in between your arms over your chest and feet secured in the foot rests. 2.) Slowly curl up with your abs and pause as soon as you reach the top. 3.) As soon as you reach this position rotate to one direction, then return back to the center and then back down. 4.) Repeat these steps but to the opposite direction. 5.) Perform this exercise for as many reps and sets as desired.

Kettlebell Hang Clean

Steps : 1.) To begin this exercise; start off by taking a kettlebell and placing it between your legs, bending at your knees and push your glutes back. 2.) From the bent position, clean the kettlebell to your shoulder. 3.) Return back to the starting position. 4.) Repeat this exercise for as many repetitions as needed.

Band Bench Press

Steps : 1.) To begin this exercise; start off with placing a band under the leg of the bench where your head will be resting. 2.) Following this placement, lie down flat on a flat bench and push your arms forward so that you have the handles in front of you at your shoulder width. 3.) Then bring the handles down as if you are doing a normal barbell bench press. 4.) Right before you are about to touch your chest, squeeze your pectorals and hold the position for a few seconds and return back to the starting position. 5.) Repeat this exercise for as many repetitions as needed.

Barbell Curl Against an Incline

The barbell curls lying against an incline exercise uses an incline bench to help adjust your body's position to perform bicep curls. Steps : 1.) Start by taking an incline bench and setting it to a 45-degree angle, then grabbing a barbell with a shoulder-width grip and lean forward against it with your feet resting on the floor for support. 2.) Hang your arms down over the bench holding onto the barbell, keeping your elbows straight and raise the bar up towards your head, isolating the biceps. 3.) Hold onto this position for a count then return back to the starting position.

Medicine Ball Rotation

Steps : 1.) For this exercise you will need a medicine ball as well as a partner. If you don't have a partner, use a brick wall. 2.) Stand back to back with your partner so that you have a decent amount of room spread between you both to pass the ball back and forth for this exercise. 3.) Start by one of the individual's holding the ball at their at their waist, then twisting through the hips and turning your shoulders at the same time as your partner. 4.) Pass the ball to your partner then twist in the opposite direction to receive the ball as your partner shifts in that direction to pass the ball to you. 5.) Repeat for as many reps and sets as desired.

Side-Lying Hip Flexor

Steps : 1.) Begin in a side-lying position on the floor with your hips and legs stacked upon each other. 2.) Take the ankle of the top leg and extend back so that the heel feels like it is going to touch your glutes and squeeze. 3.) Hold this stretch for 15 to 30 seconds and repeat with the opposite side and leg.

Cable Reverse Preacher Curl

Steps : 1.) Start by setting up a straight bar on a low pulley cable machine with a preacher bench attached or bringing a preacher bench close to the machine. 2.) Grab onto the bar with a reverse grip and rest your arms on the padding. 3.) Slowly curl the bar straight up towards your shoulders, squeezing your forearms and hold for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Star Jump

Steps : 1.) Start by standing up straight in a relaxed stance with your feet shoulder width apart and arms at your sides. 2.) Then squat down halfway with and forcefully push up as high as possible, extending your entire body out and spreading your arms and legs away from your body. 3.) Feel the full extension of your body then land with all of your limbs back in and absorb the landing through your legs. 4.) Repeat for as many reps and sets as desired.

Barbell Power Clean from Blocks

Steps : 1.) Begin with a barbell resting on two boxes, positioned at your knee level, with your feet at shoulder-width distance and gripping with a double overhand grip. 2.) Bring the bar to about mid thigh position, keeping your back straight, then extend through your hips and knees forcefully driving the weight upward and shrugging your shoulders to your ears at the same time. 3.) After performing this motion, flex your elbows up and out bringing your body down and the barbell up towards your shoulders. 4.) You will have the bar positioned in a front squat position with your elbows pointing out securing the barbell in place. 5.) Once in position lower your body to a bottom squat position to ease the tension and recovery process of the previous motion. 6.) Keep your knees bent and torso upright to help support the weight. 7.) Slowly and safely lower the weight back down to the starting position and repeat for as many reps and sets as desired.