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Smith Seated Behind the Head Press
Description: The Smith Seated Behind the Head Press is a vertical pressing exercise that drives the weight from shoulder height to a locked out position overhead. Pressing from behind the neck shifts the emphasis toward the side of the shoulder. It is a foundational movement for building strong, capable shoulders. Benefits: Profile: Equipment: Smith Machine…
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Sandbag Press
The Sandbag Press is a dynamic and unconventional Strongman event that tests an athlete’s ability to lift and press an awkward, heavy object overhead. Unlike traditional barbell pressing movements, the sandbag’s instability and shifting weight require a combination of raw strength, coordination, and technique. It’s a staple in Strongman competitions, showcasing an athlete’s power, endurance,…
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Keg Press
The Keg Press is a classic Strongman event that combines strength, stability, and coordination. Athletes lift a large, weighted keg from the ground or platform, bring it to chest height, and press it overhead to full lockout. The defining challenge of this event is the implement: This forces athletes to manage instability while producing force.…
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Cable Push-Ups
Description: The Cable Push-Up adds resistance from a cable or band routed across the back during a push-up, increasing the load on the chest, triceps, and serratus anterior, especially at the top where the shoulder blades spread. Benefits: Profile: Equipment: Cable Machine Type: Bodyweight (Compound) Resistance Type: Cable Level: Intermediate Muscles: Primary Muscles Secondary Muscles…
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Dumbbell Seated Overhead Shoulder Press
Description: The Dumbbell Seated Overhead Shoulder Press is a fundamental strength training exercise that primarily targets the shoulder muscles, including the anterior deltoids. It involves pressing dumbbells overhead while seated, making it an effective way to build shoulder strength and muscle. Benefits: Profile: Equipment: Dumbbells, Bench Type: Strength Level: Intermediate to Advanced Muscles Worked: Muscles…
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Lever Plate Loaded Push-Ups
Description: The Lever Plate Loaded Push-Up uses a plate loaded press apparatus to add resistance to a push-up style pressing motion, loading the chest, triceps, and serratus anterior. Benefits: Profile: Equipment: Plate Loaded Machine Type: Bodyweight (Compound) Resistance Type: Plate Loaded Level: Intermediate Muscles: Primary Muscles Secondary Muscles Classification: Mechanics: Compound Force: Push Utility: Basic…
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Dumbbell Arnold Press
Description: The Dumbbell Standing Arnold Press is a versatile shoulder exercise that targets multiple shoulder muscles, including the anterior deltoids. Named after the legendary bodybuilder Arnold Schwarzenegger, this exercise involves a twisting motion that engages the shoulders in a unique way. Benefits: Profile: Equipment: Dumbbells Type: Strength Level: Intermediate to Advanced Muscles Worked: Muscles Worked…
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Lever Selectorized Push-Ups
Description: The Lever Selectorized Push-Up uses a selectorized press apparatus to add stack resistance to a push-up style pressing motion, loading the chest, triceps, and serratus anterior. Benefits: Profile: Equipment: Selectorized Machine Type: Bodyweight (Compound) Resistance Type: Selectorized (Weight Stack) Level: Intermediate Muscles: Primary Muscles Secondary Muscles Classification: Mechanics: Compound Force: Push Utility: Basic Instructions:…
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Dumbbell Seated Arnold Press
Description: The Dumbbell Seated Arnold Press is a versatile shoulder exercise that targets various shoulder muscles, including the anterior and medial deltoids. Named after the legendary bodybuilder Arnold Schwarzenegger, this exercise involves a unique twisting motion during the press. Benefits: Profile: Equipment: Dumbbells, Bench Type: Strength Level: Intermediate to Advanced Muscles Worked: Muscles Worked Classification:…
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Smith Machine Push-Ups
Description: The Smith machine push-up is an incline push-up performed with the hands on a Smith machine bar set at a chosen height. Raising the bar reduces the load for beginners, while lowering it toward the floor increases the challenge. Benefits: Profile: Equipment: Smith Machine Type: Bodyweight (Compound) Resistance Type: Body Weight Level: Beginner Muscles:…
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Dumbbell Seated Single-Arm Arnold Press
Description: The Dumbbell Seated Single Arm Arnold Press is a variation of the traditional Arnold Press that targets the shoulders, specifically the anterior and medial deltoids. This exercise is excellent for isolating each shoulder independently, allowing for balanced development and improved strength. Benefits: Profile: Equipment: Dumbbell, Bench Type: Strength Level: Intermediate to Advanced Muscles Worked:…
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Scapular Push-Ups
Description: The scapular push-up is a small range exercise that isolates the serratus anterior by protracting and retracting the shoulder blades while the arms stay straight. It builds scapular control and shoulder stability, which support healthy pressing and overhead movement. Benefits: Profile: Equipment: Bodyweight Type: Bodyweight (Isolation) Resistance Type: Body Weight Level: Beginner Muscles: Primary…
