Exercise Library
44 exercises with instructions, benefits, and tips.
Barbell Bench Press
The king of chest exercises. A horizontal push that loads the pectorals heavily through a full range of motion with a barbell, allowing maximum overload and progressive strength gains.
Incline Barbell Press
A barbell press performed on a 30–45° incline to shift emphasis to the clavicular (upper) head of the pectoralis major — the area most visible in a T-shirt.
Dumbbell Bench Press
A free-weight pressing movement that allows each arm to move independently, increasing range of motion, correcting muscle imbalances, and demanding greater stabiliser activation.
Incline Dumbbell Press
Combines the benefits of incline pressing with dumbbell freedom of movement. One of the best exercises for building the upper chest with a deep, controlled stretch.
Cable Chest Fly
An isolation movement using cables to keep constant tension throughout the entire arc of the fly. Excellent for maximising chest hypertrophy at both the stretch and contraction points.
Chest Dips
A compound bodyweight movement. By leaning forward and flaring the elbows, dips become a powerful lower-chest builder. Can be progressively loaded with a belt.
Pec Deck Machine
A machine isolation exercise that mimics the fly motion with controlled movement. Ideal for beginners to learn the chest contraction and great as a finisher for advanced lifters.
Decline Bench Press
A press on a decline angle targeting the lower sternocostal head of the pectoral. Allows heavier loads than flat or incline press and reduces shoulder stress.
Weighted Push-Up
The classic push-up upgraded with external resistance. Uses the full body as a closed kinetic chain, improving core stability while building the chest.
Low-to-High Cable Fly
Cables set at the lowest position, arms swept upward and inward. This angle specifically targets the upper pectoralis major and the clavicular head — often lagging in most lifters.
Overhead Press (Barbell)
The overhead press is the primary compound shoulder builder. Standing or seated, it develops all three deltoid heads with the anterior delt as the prime mover, and demands full-body stability.
Dumbbell Shoulder Press
A seated or standing overhead press with dumbbells. Allows independent arm movement for balanced development and a greater range of motion than a barbell.
Arnold Press
Named after Arnold Schwarzenegger, this rotating dumbbell press hits all three deltoid heads through the rotation and press, making it one of the most complete shoulder exercises.
Lateral Raise
The primary isolation exercise for the medial (middle) deltoid — the head responsible for shoulder width and the classic "capped" shoulder look.
Face Pull
A cable exercise pulling a rope to the face, targeting the rear deltoids and external rotators of the shoulder. One of the best exercises for shoulder health and posture correction.
Upright Row
A vertical pulling movement that builds the medial delts and upper traps simultaneously. Performed correctly with a wide grip, it is an effective shoulder mass builder.
Rear Delt Fly (Reverse Pec Deck)
An isolation exercise for the posterior deltoid — the rear head of the shoulder. Critical for a full, round shoulder appearance and for balanced pressing health.
Cable Lateral Raise
Like a dumbbell lateral raise but with constant tension provided by the cable. The tension is highest when the arm is parallel to the floor, not at the top like a dumbbell — making it superior for medial delt hypertrophy.
Front Raise
A shoulder flexion movement targeting the anterior (front) deltoid. Useful for lifters whose front delt lags behind even with heavy pressing, or as an accessory for overhead athletes.
Landmine Press
A diagonal overhead press with a landmine that is exceptionally shoulder-friendly. The arc of motion reduces impingement while still heavily loading the front and medial delts.
Skull Crusher (EZ-Bar)
A lying tricep extension that places the tricep in a fully lengthened position throughout the movement. The EZ-bar reduces wrist strain vs a straight barbell. One of the best mass builders for the tricep.
Tricep Cable Pushdown
The most popular tricep isolation exercise. A cable pushdown from the high pulley. Keeps constant tension and allows fine-tuning of which tricep head is targeted by the attachment and grip used.
Overhead Tricep Extension
A single or double-arm tricep extension performed with the arms overhead, placing the long head of the tricep in a fully stretched position. Science supports stretched position training for maximum hypertrophy.
Close-Grip Bench Press
A bench press variation with a narrow grip (~shoulder-width) that shifts the primary workload from the pecs to the triceps. Allows very heavy loading — the best strength builder for the triceps.
Tricep Dips
An upright dip with minimal forward lean to emphasise the triceps over the chest. Can be done on parallel bars or a bench. A classic mass builder for the triceps.
Diamond Push-Up
A bodyweight tricep exercise with hands placed in a diamond shape beneath the chest. Highly demanding on all three tricep heads and requires no equipment.
Tricep Kickback
An isolation exercise performed with the arm parallel to the ground, extending the forearm to the back. Works the tricep in a highly contracted, shortened position.
JM Press
A hybrid between a skull crusher and a close-grip bench press invented by JM Blakley. Extremely effective tricep mass builder that allows heavier loads than a skull crusher while keeping a stretch-focused movement.
Tate Press
A dumbbell variation where both dumbbells are pressed outward into the chest from a lying position, loading the triceps eccentrically. Named after Dave Tate, powerlifting coach.
Cable Overhead Tricep Extension
An overhead tricep extension using a cable for constant tension. Targets the long head of the tricep in a stretched position and is widely considered one of the most effective hypertrophy exercises for arm size.
Cable Crunch
A weighted crunch using a cable for constant resistance throughout the range of motion. Allows progressive overload on the rectus abdominis — the six-pack muscle — unlike any other crunch variation.
Hanging Leg Raise
Hanging from a bar, legs are raised through hip flexion and posterior pelvic tilt. One of the most demanding and effective exercises for the lower abs and entire core.
Plank (Loaded)
An isometric core exercise that trains the spine-stabilising function of the abdominals. Progress by adding weight plates on the lower back.
Ab Wheel Rollout
Rolling out with an ab wheel creates massive anti-extension demand on the core. Considered one of the hardest and most effective ab exercises for athletic core strength.
Russian Twist (Weighted)
A rotational core exercise targeting the obliques and transverse abdominis. Weighted to provide progressive overload on the rotational muscles responsible for waist definition.
Decline Sit-Up
A sit-up performed on a decline bench that increases resistance by elevating the feet. Can be loaded with a weight plate to provide progressive overload.
Bicycle Crunch
Research has shown the bicycle crunch to be one of the highest rectus abdominis and oblique activating exercises. Combining rotation with flexion targets the entire core.
Dragon Flag
Made famous by Bruce Lee. One of the most demanding bodyweight core exercises. The entire body stays rigid and horizontal while slowly lowering from a vertical position.
Dead Bug
A clinical rehabilitation exercise that has become a favourite of elite coaches for core stability. Teaches the abs to stabilise the spine while the arms and legs move independently — the fundamental function of the core.
Landmine Oblique Twist
A rotational core exercise using a landmine barbell. The arc of the bar perfectly matches the natural rotation of the trunk, making it one of the safest and most effective rotational strength exercises.
Pull-Up (Weighted)
The upper-body squat. A bodyweight vertical pull that builds lat width, thickness, and pulling strength. Weighted with a dip belt for progressive overload.
Barbell Bent-Over Row
The king of back exercises alongside the deadlift. A heavy horizontal pull that builds back thickness, density, and rowing strength.
Barbell Curl
The classic bicep mass builder. A supinated curl with a barbell allows maximum loading of the biceps through a full range of motion.
Incline Dumbbell Curl
Performed on a 45–60° incline, the arms hang behind the body creating a greater stretch on the long head of the bicep. Research supports stretch-loaded training for superior hypertrophy.