Exercise Database

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.

Medicine Ball Chest Throw (Supine)

Steps : 1.) Begin by lying on the floor, knees bent and feet flat on the floor with a medicine ball in your hands rested above your chest. 2.) Forcefully extend your elbows up and push the ball up directly above your body as high as possible 3.) Follow through feeling a stretch on your triceps then catch the ball as it comes back down 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.

Stability Ball Hand and Foot Exchange

Steps : 1.) Start by laying on your back with your arms and feet extended out with an exercise held in between your feet. 2.) Once in position slowly bring your upper and lower body together at the same time, squeezing with your core, and once reaching the top of the movement transfer the ball from your feet to your hands. 3.) After the transfer slowly move back to the original starting position with the ball still kept in your hands extended out and your legs kept straight out. 4.) Repeat for as many reps and sets as desired.

Barbell Snatch

Steps : 1.) Start by standing in front of a barbell with your feet shoulder width apart and gripping the bar with a double overhand shoulder width grip. 2.) Bring the bar to about mid thigh level, 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.) Moving your feet into the receiving position, pull yourself below the bar as you elevate it overhead making sure that you receive the bar as low as possible and extend your arms up fully over your body. 4.) Make sure that you have a balanced standing position and hold for a count, then slowly and under control lower the bar back to the ground. 5.) Repeat for as many reps and sets as desired.

Dumbbell One-Arm Hammer Press

Steps : 1.) Start off by laying down on an flat bench with your feet flat on the floor and holding a dumbbell in one hand in a hammer grip position with arm extended straight over your chest. 2.) Then slowly lower your arm until it is at about shoulder, keeping a 90-degree angle in your arm until you feel tension in your chest. 3.) Hold this position for a count then return back to the starting position. 4.) Repeat for as many reps and sets as 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.

Dumbbell Wall Squat

Steps : 1.) Start by positioning your back flat up against a wall holding dumbbells at your sides with your knees slightly bent. 2.) Slowly slide your body down against the wall, lowering your glutes towards the floor until your thighs are parallel with the ground and hold for a count. 3.) Return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Barbell Side Bend

Steps : 1.) Hold the barbell on the back of your shoulders as you stand up straight while keeping your feet shoulder width apart. 2.) Leave your head up and your back straight; bend down at the waist to the right side as much as possible. 3.) As you bend down, breathe in and clench on your abdominals, holding on the position for a few seconds, come back up to the starting position exhaling on the way up. 4.) Repeat steps 1 and 2 but to the left side, followed by repeating for the amount of repetitions you desire.

Cable Single-Leg Knee Raise

Steps : 1.) Start by placing a flat bench right in front of a low pulley cable machine and attaching ankle straps to the pulley. 2.) Lay with your back flat on the bench, feet pointed towards the machine and your hands grasping the bench behind your head. 3.) Slowly pull one knee up as high as you can towards your chest until you feel a stretch in your abs, keeping the other leg straight out in front of you, then return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Smith Machine Shoulder Press (Close Grip)

Steps : 1.) Start by setting up a incline bench underneath a smith machine bar so that the end of the bench is right underneath the weight. 2.) Place the amount of weight that you would like to use on the bar for this exercise. 3.) Sit down with your back flat on the bench, feet out in front of you and holding the bar with a overhand close grip, keeping your hands about a foot apart. 4.) Lift the bar off of the rack and slowly bring it down towards your chest, feeling a squeeze and stretch, then hold for a count. 5.) Return back up to the starting position. 6.) Repeat for as many reps and sets as desired.

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.

Dumbbell Pronation (Side-Lying)

Steps : 1.) To begin this exercise; lie sideways on a flat bench with one arm holding a dumbbell. 2.) Then take the upper arm that is holding the dumbbell and rotate the forearm so that it is lifted forward and up. 3.) Repeat this exercise for as many repetitions as needed.

High Knee Walk External Hip Rotation

The high knee walk with external hip rotation is an excellent exercise for improving hip mobility and strengthening the hip muscles. Stand tall with your feet hip-width apart, arms relaxed by your sides. Tighten your abdominal muscles to stabilize your core. Lift your right knee towards your chest as high as you comfortably can while maintaining balance. Keep your torso upright throughout the movement. Once your knee is lifted, externally rotate your hip joint by turning your knee outwards. You should feel the outer hip muscles engage. Slowly lower your right leg back down to the ground while maintaining control and stability. Your foot should land softly on the floor. Perform the same movement with your left leg, lifting the knee towards your chest and externally rotating the hip. Alternate between lifting and externally rotating each leg as you walk forward. Aim to keep a smooth and controlled rhythm. Throughout the exercise, focus on keeping your torso upright, shoulders relaxed, and core engaged. Avoid leaning backward or forward. Repeat for Desired Distance or Time: You can perform the high knee walk with external hip rotation for a certain distance (e.g., across a room) or for a specific duration (e.g., 30 seconds to 1 minute).

Barbell Incline Bench Press (Reverse Grip)

Steps : 1.) Start by laying flat on your back on an incline bench, feet on the floor and hands holding dumbbells in a underhand reverse grip at the sides of your chest. 2.) Slowly push the dumbbells straight up above your chest, squeezing your pecs and hold for a count. 3.) Return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Cable Single-Leg Calf Raise

Steps : 1.) Start by setting up either a dip belt, rope or straight bar on a low pulley cable machine and placing either a step or block in front of the machine. 2.) Step onto the block with the balls of your feet on the edge and letting your heels drop down as far as possible without touching the floor. 3.) Then slowly raise one of your heels up as far as possible, keeping your other leg extended behind you, and squeeze your calf. 4.) Hold for a count and Return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Kettlebell Arnold Press

Steps : 1.) To begin this exercise; start off by clean pressing a kettlebell to your shoulder with your palms facing inward towards your head. 2.) Press the kettlebell out and thrust overhead. 3.) Return back to the starting position. 4.) Repeat this exercise for as many repetitions as needed

Dumbbell Shoulder Press (Stability Ball)

Steps : 1.) Start off by sitting on top of a stability ball with your feet planted firmly on the floor in front of you, arms bent by your head at 90-degrees and dumbbells in each hand. 2.) Raise the dumbbells slightly in front of your head and elevate them over your head completely until they are touching at the ends. 3.) Keep your arms straight at the top and hold motion for a count then return back to the starting position. 4.) Repeat for as many reps and sets as desired.