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Diamond Push-Ups
Description: The diamond push-up is a bodyweight push-up performed with the hands close together under the chest, with the index fingers and thumbs forming a diamond shape. The narrow hand position shifts more of the work onto the triceps and inner chest, making it one of the most effective bodyweight triceps builders. Benefits: Profile: Equipment:…
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Wide Push-Ups
Description: The wide push-up is a bodyweight push-up performed with the hands placed wider than shoulder width. The wider hand position increases the stretch and workload on the pectoral muscles while reducing triceps involvement, making it a chest-focused version of the classic push-up. Benefits: Profile: Equipment: Bodyweight Type: Bodyweight (Compound) Resistance Type: Body Weight Level:…
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Band Assisted Push-Ups
Description: The band assisted push-up uses a resistance band to support part of your bodyweight, reducing the load and making the push-up easier to perform through a full range of motion. It is a useful regression for beginners building toward a strict bodyweight push-up. Benefits: Profile: Equipment: Resistance Band Type: Bodyweight Assisted (Compound) Resistance Type:…
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Band Assisted Dips
Description: The band assisted dip uses a resistance band looped across the parallel bars to support part of your bodyweight, reducing the load so you can perform full range dips with good form. It is a useful regression for building toward strict bodyweight dips. Benefits: Profile: Equipment: Parallel Bars with Resistance Band Type: Bodyweight Assisted…
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Self Assisted Push-Ups
Description: The self assisted push-up reduces the load by raising the hands onto a bench or wall, or by dropping to the knees. It lets beginners build pressing strength through a full range of motion before progressing to a strict floor push-up. Benefits: Profile: Equipment: Bodyweight (Incline or Knees) Type: Bodyweight (Compound) Resistance Type: Body…
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Self Assisted Dips
Description: The self assisted dip lets you use your legs to take some of the load, typically by keeping your feet on the floor or a bench while dipping between bars or off the edge of a bench. It is an accessible way for beginners to build the strength needed for full dips. Benefits: Profile:…
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Sled Pushes
Description: The sled push is a full body pushing exercise performed by driving a weighted sled across the floor with the arms extended. With the arms set low and pressing forward, it loads the chest, shoulders, and triceps along with the legs, making it a strong conditioning and strength tool. Benefits: Profile: Equipment: Weighted Sled…
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Smith Machine Bench Press
Description: The Smith Machine Bench Press is a machine based pressing exercise that targets the pectoral muscles as a whole. The guided path of the machine keeps the movement stable, which lets you focus on pushing with the chest and train safely without a spotter. It is a reliable way to build chest pressing strength…
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Smith Machine Incline Bench Press
Description: The Smith Machine Incline Bench Press is a machine based pressing exercise that targets the upper, clavicular portion of the chest. The guided path of the machine keeps the movement stable, which lets you focus on pushing with the chest and train safely without a spotter. It is a reliable way to build chest…
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Barbell Incline Bench Press
Description: The Barbell Incline Bench Press is a compound exercise that targets the upper chest muscles, particularly the clavicular head of the pectoralis major. This variation of the bench press is performed on an inclined bench, providing a unique challenge to the upper chest. Benefits: Profile: Equipment: Barbell Type: Free Weights Tempo: 3-1-1-0 Level: Intermediate…
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Cable Decline Bench Press
Description: The Cable Decline Bench Press is a machine based pressing exercise that targets the lower, sternal portion of the chest. The guided path of the machine keeps the movement stable, which lets you focus on pushing with the chest and train safely without a spotter. It is a reliable way to build chest pressing…
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Buffalo Bar Incline Bench Press
Description: The Buffalo Bar Incline Bench Press is a compound exercise that targets the upper chest muscles, specifically the clavicular head of the pectoralis major. This variation of the bench press is performed on an inclined bench using a specialized Buffalo bar, providing a unique challenge to the upper chest. Benefits: Profile: Equipment: Buffalo Bar,…
