Exercise Guide

1. Kneel on the floor, hands on the ab wheel below your shoulders.
2. Brace your core with a posterior pelvic tilt.
3. Roll forward slowly without your back arching.
4. Pull back using your abs, not your arms.

1. Kneel on the floor, hands on the wheel directly below your shoulders.
2. Brace your core extremely hard — posterior pelvic tilt.
3. Roll forward slowly, extending your body as far as you can without your back arching.
4. Use your abs to pull yourself back — not your arms.
5. Start with a short range of motion and build gradually to prevent lower back strain.

1. Hold a medicine ball overhead. Brace your core.
2. Slam the ball to the floor as hard as possible. Squat to pick it up.

1. Lie on your back, hands behind your head, legs up.
2. Bring opposite elbow to opposite knee in a twisting motion.
3. Extend the other leg straight as you rotate.
4. Keep your lower back pressed into the floor throughout.
5. Slow and controlled — this is not a speed competition.

Initiate every pull with shoulder blade retraction. Think elbows, not hands.

1. Kneel facing a high cable with a rope attachment.
2. Crunch your ribcage toward your hips — not a hip flexion.
3. Hold the contraction at the bottom. Return with control.

Brace your core as if expecting a punch. Maintain neutral spine throughout.

1. Step into the captain's chair, back flat against the pad, forearms on the armrests.
2. Let your legs hang straight down — start from a dead hang position.
3. Brace your core and raise both knees toward your chest.
4. Squeeze at the top. Lower with full control — do not swing.
5. Avoid using momentum. If you swing, slow down and reduce range until your core is strong enough.

1. Step into the captain's chair, back flat against the pad, forearms on the armrests.
2. Let your legs hang straight down with a slight bend in the knees.
3. Keeping your legs as straight as possible, raise them to parallel or higher.
4. Lower with full control — the eccentric builds most of the strength.
5. This is significantly harder than the knee raise version — build up to it.

1. Side plank with your top foot on a bench.
2. Hold your body in a straight diagonal line.
3. Extremely demanding for the adductors and core.

1. Sit on the floor with knees bent, feet flat or slightly raised.
2. Hold a weight at your chest. Lean back slightly to engage the core.
3. Rotate your torso side to side in a controlled arc.
4. Keep your spine neutral — don't round your lower back.
5. Feel your obliques doing the work, not your arms.

1. Lie on your back, knees bent, feet flat. Hands lightly behind your head.
2. Exhale and curl your ribs toward your hips — don't just raise your head.
3. Feel your abs doing the work — not your neck or hip flexors.
4. Hold the top position for a beat. Lower slowly with control.

1. Lie on your back, arms pointing to the ceiling, knees at 90° in the air.
2. Press your lower back firmly into the floor — keep it there the entire time.
3. Simultaneously lower one arm behind your head and the opposite leg toward the floor.
4. Return slowly and repeat on the other side.
5. The back never leaves the floor. If it does, reduce your range of motion.

1. Lie on your back, dumbbells extended toward the ceiling, knees at 90° in the air.
2. Press your lower back firmly into the floor — maintain this throughout.
3. Lower one arm and the opposite leg toward the floor simultaneously.
4. The dumbbell weight increases the anti-extension demand on your core.
5. Return slowly and repeat the other side. Reduce range if your back lifts.

1. Lie on a bench, grip it behind your head.
2. Keep your body rigid and lower your legs toward the floor.
3. Advanced exercise — build to it with hollow holds.

1. Hold a dumbbell in one hand. Lean to the dumbbell side, then return.
2. The opposite obliques do the work. Slow and controlled.

1. Side plank position. Lower your hip toward the floor and raise it back up.
2. Controlled movement — obliques drive the lift.

1. Hang from a bar. Brace your core.
2. Raise your knees toward your chest. Control the descent.

1. Hang from a bar. Brace your core.
2. Raise your knees toward your chest. Control the descent.

1. Hang from a bar with a shoulder-width grip.
2. Brace your core and raise your legs — bent knees to start, straight legs for advanced.
3. Avoid swinging — control the movement with your abs.
4. Lower your legs slowly. Don't let momentum take over.

1. Hang from a bar. Raise your legs up and toward the bar.
2. Advanced core exercise. Control the descent.

1. Hang from a bar. Raise legs to parallel or vertical.
2. Rotate your legs from side to side. Extreme core and grip demand.

1. Anchor a band high. Stand side-on. Pull diagonally from high to low.
2. Core rotates the movement — not just your arms.

1. Set cable high. Pull diagonally from high to low across your body.
2. Rotate your torso. Keep your hips facing forward.

1. Start in a hollow body hold.
2. Crunch your ribs toward your hips while maintaining the hollow.

1. Lie on your back. Press your lower back into the floor.
2. Raise your arms and legs slightly off the floor.
3. Hold. If too hard, raise your legs higher.

1. Lie flat. Press lower back into the floor firmly.
2. Arms overhead, legs extended and slightly off the floor. Hold for time.

1. Band at chest height. Rotate horizontally. Anti-rotation on the return.

1. Cable at chest height. Rotate your torso away from the stack.

1. Lie flat. Simultaneously raise your legs and torso.
2. Try to touch your hands to your feet at the top.

1. High plank position. Bell to one side.
2. Reach under with the opposite hand and drag the bell across.
3. Core resists rotation. Keep your hips square.

1. Brace hard before you move. Control the extension.
2. Shorter range of motion than a standing rollout.

1. Plank position from your knees. Straight line from knees to head.
2. Great for building up to a full plank.

1. Side plank from your knee instead of your foot.
2. Easier version for building up to a full side plank.

1. Support yourself on parallel bars. Extend your legs parallel to the floor.
2. Keep your legs locked straight. Build from bent knees.

1. Set a barbell in a landmine attachment or anchored corner.
2. Hold the end of the bar with both hands at chest height, arms extended.
3. Rotate the bar side to side in a sweeping arc, pivoting through your hips.
4. Keep your core braced — resist the rotation on the return.
5. Control the movement — don't let momentum take over.

1. Anchor a band low. Pull diagonally from low to high.
2. Core rotates the movement. Control the return.

1. Set cable low. Pull diagonally upward across your body.
2. Rotate from your core. Reach high at the finish.

1. Lie flat on your back, legs straight.
2. Raise your legs to vertical — lower back stays on the floor.
3. Lower slowly without your feet touching the floor.

1. Lie on your back, arms out in a T. Legs raised to vertical.
2. Lower your legs to one side. Raise them back. Alternate.

1. Same as windshield wipers but with knees bent. Easier version.

1. Sit in the machine. Crunch your ribcage toward your hips.
2. The abs do the work — not your arms.

1. High push-up position. Drive knees alternately toward your chest.
2. Keep your hips level and core braced.

1. Lie on your back, knees bent and fallen to one side.
2. Crunch upward — your obliques do the work.

1. As you sit up, rotate toward one knee. Alternate sides.
2. Targets the obliques more than a standard sit-up.

1. Set a cable to chest height. Stand side-on to the cable.
2. Hold the handle at your chest with both hands, feet shoulder-width.
3. Press the handle straight out in front of you. Resist the rotational pull.
4. Hold extended for 1–2 seconds, then return to your chest.
5. This is an anti-rotation exercise — the goal is to resist movement, not create it.

Brace your core before pressing. Control the eccentric (lowering) phase — at least 2 seconds down.

1. Forearms flat on the floor, elbows directly under your shoulders.
2. Straight line from head to heels — no sagging or piking.
3. Brace your abs like you're about to take a punch. Squeeze your glutes and quads.
4. Breathe steadily — never hold your breath.
5. Push the floor away with your forearms to activate your serratus anterior.

1. High plank. Lift one leg straight back and up. Hold briefly. Alternate.
2. Keep your hips level — resist rotation.

1. High plank. Tap your opposite shoulder with one hand.
2. Core resists the rotation — keep your hips square.

1. Lie on your back, hands flat beside you or under your lower back.
2. Bring your knees toward your chest, then curl your hips off the floor.
3. The movement is in the lower abs pulling the hips up — not just the legs swinging.
4. Lower slowly with control. Don't let your lower back arch off the floor.

1. Lie on your back, hands flat beside you or under your lower back.
2. Bring your knees toward your chest, then curl your hips off the floor.
3. The movement is in the lower abs pulling the hips up — not just the legs swinging.
4. Lower slowly with control. Don't let your lower back arch off the floor.

1. Sit with your knees bent, feet off the floor (or flat for easier variation).
2. Lean back slightly to engage the core. Hold a weight at your chest.
3. Rotate your torso from side to side, touching the weight to the floor each time.
4. Keep your spine neutral — don't round your back.
5. Slow rotation is more effective than fast. Feel the obliques working.

1. Stack your feet or stagger them. Bottom elbow directly under your shoulder.
2. Drive your hip up — your body should form a straight diagonal line.
3. Hold your core tight and breathe steadily. Don't let your hip sag.
4. Advanced: raise your top arm or top leg for added challenge.

1. Lie on your back, knees bent. Rise to a full seated position.
2. Avoid straining the neck — let your abs do the work.

1. Standard forearm plank with a weight plate on your upper back.
2. Maintain a straight body line. Use a partner to place the weight.

1. Same as an assisted pull-up but with a supinated grip.
2. Builds toward a full unassisted chin-up.

1. Use a band or machine to reduce your bodyweight.
2. Focus on full range of motion — dead hang to chin over bar.
3. Use it to perfect the pattern.

1. Position yourself in the hyperextension machine.
2. Lower your torso toward the floor.
3. Raise back to parallel by contracting your lower back and glutes.

1. A band reduces the load during the pull phase.
2. Focus on the transition — this is the hardest part.

1. Stand with the bar over mid-foot, hinge to roughly 45°, back flat.
2. Grip just outside shoulder-width. Pull the slack out before the row.
3. Row the bar toward your lower chest/upper abdomen — not your belly button.
4. Lead with your elbows — drive them toward the ceiling behind you.
5. Squeeze shoulder blades together hard at the top. Lower with control.

1. Hold a barbell at your sides. Drive your shoulders straight up.
2. Pause at the top. Do not roll — straight up and down only.

1. Bar starts on blocks at your chosen height.
2. Trains a specific range of the clean — good for technique work.

1. Bar starts on blocks. Trains a specific range of the snatch.

1. Sit at a low cable with a close-grip V-bar handle.
2. Retract shoulder blades first, then row to your abdomen.

1. Use a wide bar handle. Row to your upper abdomen.
2. Wide grip flares the elbows and targets the upper back.

1. A pull-up where you pull until your chest contacts the bar.
2. Requires significant lat and upper back strength.

1. Lie face down on a 45° incline bench. Dumbbells hang below.
2. Row both dumbbells toward your hips, driving elbows back.
3. Squeeze shoulder blades together at the top.

1. Hang with an underhand (supinated) grip, slightly narrower than shoulder-width.
2. As with pull-ups, start each rep from a dead hang.
3. Pull your elbows toward your hips — the supinated grip naturally involves more bicep.
4. Aim for chest to bar. Lower with control.

1. Start like a deadlift. Drive explosively through the floor.
2. As the bar passes your hips, shrug and pull your elbows through.
3. Drop under the bar into a front squat. Catch in the rack position.

1. Clean the bar to your shoulders (front-rack position).
2. Dip slightly and drive the bar overhead with leg power.
3. Split your feet or squat under the bar. Lock out overhead.

1. Grip the bar inside shoulder-width with a supinated grip.
2. More bicep involvement due to grip width.

1. Use a close-grip attachment. Pull to your chest.
2. Narrow grip places more emphasis on the lower lats.

1. Bar over mid-foot (1 inch from shins). Feet hip-width, toes slightly out.
2. Hinge and grip just outside your legs. Double overhand or mixed grip.
3. Drop hips until shins contact the bar. Chest tall, back flat.
4. Pull the slack out before the weight moves.
5. Big breath, brace hard. Drive the floor away — hips and shoulders rise together.
6. Bar drags against your legs the entire way. Lock out with glutes at the top.

1. After your top set, reduce the bar weight by 10–20% and reset your setup completely.
2. Bar over mid-foot, back flat, hips and shoulders set before you pull.
3. Pull the slack out before the weight moves — treat each rep as a max effort on technique.
4. Backoffs develop your form under fatigue and build volume without taxing your CNS like top sets do.
5. Lower the bar with control, reset your brace each rep.

1. Stand on a 1–2 inch plate or platform. Bar still over mid-foot.
2. Greater range of motion demands more hip flexion at the start.
3. Hips start lower. Keep your chest tall and spine neutral.
4. Excellent for building strength off the floor — keep your lats tight.
5. Don't rush the setup — the increased range makes form critical.

1. Stand with dumbbells at your sides. Hip-width stance.
2. Hinge at the hips, letting dumbbells travel down your legs.
3. Keep your back flat and chest tall throughout.
4. Drive through your heels to stand. Squeeze glutes at the top.

1. Brace one hand and knee on a bench. Back flat and parallel to the floor.
2. Let the dumbbell hang straight down from your shoulder.
3. Row to your hip — elbow drives up and back past your torso.
4. Squeeze your lat at the top. Control the descent to full arm extension.
5. Don't rotate your torso — keep your hips square.

1. Dumbbells at your sides. Drive shoulders straight up.
2. Pause at the top. Lower with control.

1. Lie face down on the floor. Arms extended overhead.
2. Raise your chest off the floor using your lower back.

1. Bar on upper traps, feet hip-width, slight bend in the knees.
2. Hinge at the hips, lowering your torso forward until you feel a hamstring stretch.
3. Keep your back flat — this is not a rounded-back exercise.
4. Drive your hips forward to stand. Squeeze glutes at the top.
5. Start very light — this exercise is highly technical and requires hamstring flexibility.

1. Hinge at the hips, both dumbbells on the floor between your feet.
2. Row one dumbbell up while the other stabilizes on the floor.
3. Alternate sides. Core resists rotation.

1. Start with the bar at hip height. Hinge and drive explosively.
2. Shrug and pull elbows through — catch in the rack position.

1. Same as a hang clean but catch in a higher quarter-squat position.
2. Removes the bottom range — focuses on the upper pull.

1. Bar starts at hip height. Catch in a partial squat.
2. Useful for developing the catch position.

1. Bar starts at hip height. Hinge and explosively extend.
2. Shrug and pull under to catch the bar overhead.

1. Set a bar at waist height. Hang below it, body in a plank.
2. Pull your chest to the bar, elbows driving back.
3. Keep your body rigid — don't let your hips sag.

1. Same as an inverted row but with a supinated (underhand) grip.
2. Involves more bicep. Keep your body rigid throughout.

1. Stand on a box, light weight in both hands.
2. Slowly curl down — starting from your chin, then chest, then hips.
3. Each vertebra flexes one at a time. This is a spinal mobility drill.
4. Use very light weight. This is NOT a strength exercise.
5. Reverse by stacking the spine from the base up.

1. Use a lower bar. Jump to generate momentum for the transition.
2. Learning tool for the muscle-up.

1. Hike the bell back. Drive your hips forward and pull the bell up close.
2. Catch the bell in the rack position — it should rest on your forearm.

1. Clean the bell to the rack position.
2. Dip slightly and drive the bell overhead to lockout.

1. Clean the bell to rack position. Press strictly overhead.
2. Lower back to rack, then set down.

1. Hinge at the hips, bell hanging below your shoulder.
2. Row the bell to your hip. Keep your back flat.

1. Hike the bell back, drive your hips forward.
2. As the bell rises, punch your hand through to catch it overhead.

1. Stand with feet just wider than hip-width, kettlebell on the floor in front of you.
2. Hike the bell back between your legs — a powerful hip hinge, not a squat.
3. Drive your hips explosively forward to project the bell to shoulder height.
4. The power comes from your hips, not your arms or shoulders.
5. At the top, stand tall and squeeze your glutes hard.
6. Let the bell fall back into the hike position and repeat.

1. One arm supported on a bench. Heavy dumbbell in the other hand.
2. Row with controlled momentum — intentionally heavy and gritty.
3. Drive the elbow up past your torso. High rep range.

1. Use a parallel grip attachment. Hands face each other.
2. Pull to your upper chest, driving elbows toward your hips.

1. Standard overhand grip, slightly wider than shoulder-width.
2. Lean back 10–15°, depress shoulder blades, then pull.

1. Underhand grip at shoulder-width. More bicep involvement.
2. Pull the bar to your upper chest.

1. Adjust the seat and thigh pad. Grip the handles.
2. Depress your shoulder blades before pulling.
3. Drive elbows toward your hips. Squeeze at the bottom.

1. From a dead hang, generate a kip to build momentum.
2. Drive your elbows above the bar. Transition from pull to dip.

1. Hang from rings. Pull powerfully while leaning back.
2. Transition above the rings and press to lockout.

1. Palms face each other, hands close together.
2. Pull to your upper chest, elbows driving toward your hips.

1. Single handle attachment. Row the handle to your hip.
2. Allow your torso to rotate slightly for greater range.

1. Use a single handle attachment. Sit slightly to the side of the cable.
2. Pull the handle straight down to shoulder level, elbow driving toward your hip.
3. Lean slightly away from the cable to increase the stretch at the top.
4. Full stretch at the top, full squeeze at the bottom. Control both directions.

1. Set up exactly like a conventional deadlift.
2. Pull to just below the knee, then pause for 2 seconds.
3. Stay tight throughout the pause — don't relax or reset.
4. Drive through the floor to complete the lift.
5. The pause eliminates stretch-shortening reflex and builds raw strength.

1. Bar on the floor. Hinge to horizontal — back parallel to the ground.
2. Row the bar explosively to your lower chest.
3. Lower it all the way back to the floor between every rep.
4. Dead stop on the floor — no momentum between reps.

1. Same drive as a clean but catch in a higher position (partial squat).
2. Explosive hip extension, shrug, pull your elbows through.

1. Same as a snatch but catch in a higher position (less squat).
2. More power required to get the bar high enough.

1. Start from a dead hang, arms fully extended, overhand grip shoulder-width.
2. Depress and retract your shoulder blades before pulling — this is the scapular pull-up.
3. Drive your elbows down toward your hips, not just back.
4. Aim to get your chest to the bar. Chin over bar is the minimum.
5. Lower with control to a dead hang before the next rep.

1. Use parallel handles. Palms face each other.
2. Pull your chest toward the handles.

1. Set the bar in a rack at knee height or just above.
2. This shortens the range of motion — excellent for overloading.
3. Setup is the same as a conventional deadlift from the set height.
4. Brace hard and drive the hips through to lockout.
5. Great for building upper back and lockout strength.

1. High push-up position with hands on dumbbells, feet wide.
2. Brace your core hard to resist rotation.
3. Row one dumbbell up while the other supports you. Alternate sides.

1. Loop a band over a high anchor point.
2. Pull to your chest, driving elbows toward your hips. Control the return.

1. Hang from gymnastics rings. Pull your chest to the rings.
2. The instability increases demand on stabilizer muscles.

1. Hang from gymnastics rings, body at an angle.
2. Row your chest to the rings. The rings allow natural wrist rotation.

1. High cable with a rope attachment.
2. Pull the rope down toward your thighs. Squeeze the lats at the bottom.

1. Hang from a bar with straight arms.
2. Without bending your elbows, retract your shoulder blades.
3. Lower slowly back to a dead hang.

1. Lie face down on an elevated bench. Bar hanging below.
2. Row the bar to the bench — no hip or back momentum possible.
3. Pure horizontal pulling. Squeeze shoulder blades at the top.

1. Adjust the chest pad. Retract shoulder blades before pulling.
2. Row the handles to your abdomen. Control the return.

1. Stand on one foot, kettlebell in the opposite hand.
2. Hinge at the hip, extending the free leg straight behind you.
3. Lower the kettlebell toward the floor, keeping your back flat.
4. Return to standing by driving the hip of the planted foot forward.
5. Balance improves with practice — move slowly and deliberately.

1. Sit or stand at a low cable with a single handle.
2. Row the handle to your lower abdomen, elbow driving past your torso.
3. Allow a slight torso rotation into the row for greater range.
4. Squeeze the lat at the top. Return with full control.
5. Single-arm fixes imbalances and allows more range than bilateral rowing.

1. One hand and knee braced on a bench. Back flat and parallel.
2. Row to your hip. Elbow drives past your torso.
3. Don't rotate — keep hips square.

1. Set the bar low. Stand with bar over mid-foot, grip just outside your legs.
2. Hinge and grip the bar. Chest tall, back flat.
3. Drive the floor away — hips and shoulders rise together.
4. The fixed path reduces stabilizer demand — good for learning the pattern.
5. Use as an accessory movement, not a substitute for a free barbell deadlift.

1. Set bar low. Stand side-on to it, hinge at the hips to 45°.
2. Row the bar to your lower chest with one hand, elbow driving back.
3. Squeeze the lat and rhomboid at the top.
4. The fixed path adds stability. Control the descent.

1. Wide snatch grip. Explosive pull from the floor.
2. Bar rises close to your body. Shrug and pull yourself under the bar.
3. Catch overhead with arms locked, then stand.

1. Use a very wide grip — hands near the collars.
2. Hips start much lower due to the wide grip.
3. Back stays flat. Drive through the floor.
4. The wide grip dramatically increases the ROM and back demands.

1. Hold the bar at hip-width. Legs are nearly straight throughout — minimal knee bend.
2. Hinge at the hips and lower the bar toward the floor.
3. More flexibility-dependent than an RDL — don't force past your range of motion.
4. Keep the bar close to your legs and your spine neutral throughout.
5. Return by driving hips forward. Full glute squeeze at the top.

1. Stand at a high cable. Arms nearly straight throughout.
2. Pull the bar down in an arc to your thighs.
3. Isolates the lats without bicep involvement.

1. Lie face down, arms extended overhead.
2. Raise your arms, chest, and legs simultaneously off the floor.
3. Squeeze your glutes and back at the top.

1. Load the barbell in a landmine or T-bar setup. Straddle the bar, hinge to 45°.
2. Grip the handles close together. Chest tall, back flat.
3. Row the bar to your lower chest, driving elbows back.
4. Squeeze the shoulder blades together at the top.
5. Lower with control — don't let the plates bang down.

1. Loop a towel around a bar or post. Hold both ends.
2. Lean back and row yourself toward the anchor point.

1. Use the raised handles for a shorter range of motion.
2. Ideal for beginners or those with mobility restrictions.
3. Same setup as a standard trap bar pull — chest tall, back flat.
4. Drive through the floor to lockout.

1. Use the lower handles for a full range of motion.
2. More hamstring stretch at the bottom compared to high handles.
3. Set up close to the floor — chest tall, spine neutral.
4. More demanding on hip mobility — warm up accordingly.

1. Stand with a barbell, underhand grip at hip-width, elbows at your sides.
2. Curl the bar by flexing at the elbow — upper arms stay still and pinned.
3. Squeeze the biceps hard at the top.
4. Lower slowly — fight gravity on the way down for full 3 seconds.
5. If you have to swing your body, the weight is too heavy.

1. Upper arms rest on the preacher pad throughout.
2. Lower to full stretch at the bottom. Curl up to full contraction.

1. Set a cable low behind you. Stand facing away.
2. Curl forward and up. Full contraction at the top.

1. Use a bar set at waist height. Hang below it in a supine position.
2. Curl your body up toward the bar.

1. Stand in a cable crossover. Both cables at face height.
2. Curl both hands toward your head. Squeeze hard.

1. Low cable with a straight bar. Constant cable tension throughout.

1. Low cable with a rope. Curl up and separate the ends slightly at the top.

1. Sit on a bench, elbow braced against the inside of your thigh.
2. Curl the dumbbell up with full focus on the bicep — no swinging, no body English.
3. Squeeze hard at the top. Lower with complete control.
4. The braced elbow ensures strict isolation — this is a finishing movement.

1. Hold a barbell. Drag it up your torso as you curl.
2. Elbows move back as the bar rises. Maximizes long-head bicep.

1. Stand or sit, dumbbells at your sides, palms forward.
2. Curl one or both dumbbells up, keeping the upper arm fixed.
3. Supinate your wrist as you curl — turn your palm toward you at the top.
4. Squeeze hard at the top. Lower with full control.

1. Rest your upper arm on a preacher pad or incline bench back.
2. Hold the dumbbell with an underhand grip, arm nearly extended.
3. Curl up to full contraction — squeeze the bicep hard at the top.
4. Lower slowly to near full extension. Feel the bicep stretch.
5. The pad eliminates swinging — strict isolation only.

1. The EZ bar reduces wrist strain versus a straight bar.
2. Grip the inner knurled sections. Upper arms pinned at your sides.
3. Curl to full contraction. Lower with full control.

1. Hold dumbbells with a neutral grip (palms facing each other).
2. Curl without rotating your wrist — the neutral grip stays throughout.
3. Upper arms pinned to your sides. The brachialis and brachioradialis drive this.
4. Lower with control. Works the outer bicep and forearm more than a standard curl.

1. Lie back on a 45° incline. Arms hang straight down.
2. Curl up — don't let the elbows swing forward.
3. Squeeze hard at the top. Lower slowly.

1. Lie face-up on an incline bench set to 45°. Let your arms hang straight down.
2. Curl the dumbbells up, keeping your upper arms vertical and still.
3. The incline stretches the long head of the bicep at the start — maximize this stretch.
4. Squeeze hard at the top. Lower slowly back to full extension.
5. Don't swing the elbows forward — the incline position demands strict form.

1. Hold the bell by the horns or handle. Curl from full extension.
2. Control the descent.

1. Lie on a bench facing a low cable. Curl toward your face.

1. Lie on the floor facing a low cable. Curl toward your head.

1. Adjust the seat. Upper arms on the pad. Curl to full contraction. Lower slowly.

1. Set two cables at head height. Curl both toward your head.
2. Maximizes the peak contraction position.

1. Upper arms on the preacher pad. EZ bar reduces wrist strain.
2. Lower to near full extension — feel the stretch.
3. Curl up and squeeze. Lower slowly.

1. Stand on the band. Curl up against band resistance.

1. Overhand (pronated) grip on a barbell. Curl up.
2. Targets the brachialis and brachioradialis. Keep upper arms still.

1. Hold dumbbells with a pronated grip. Curl up.
2. Forearm and brachioradialis emphasis.

1. Low cable with a rope. Neutral grip throughout.

1. Lie face down on an incline bench. Arms hang straight down.
2. Curl the dumbbells up — elbows pointed at the floor.

1. Curl up with a supinated grip. At the top, rotate to pronated.
2. Lower slowly with the pronated grip — reverse curl on the eccentric.

1. Bar across your thighs with a pad. Targets the soleus due to the bent knee.

1. Bar on your back as in a squat. Toes on an elevated surface.
2. Full range — maximum stretch and maximum height.

1. Stand with the balls of your feet on an elevated surface.
2. Lower your heels as far as possible — feel a deep stretch in the calves.
3. Drive up onto your toes as high as possible. Hold the top for a beat.
4. Full range of motion is the key to calf development — don't short the range.
5. Straight knees = more gastrocnemius; bent knees = more soleus.

1. Load the leg press. Place only your toes on the bottom of the platform.
2. Full range — deep stretch at the bottom, maximum height at the top.

1. Bent over at the hips, toes on a platform. Weight on your hips.
2. Full calf raise range.

1. Start on your toes at the edge of a step.
2. Lower your heel as slowly as possible — 4–6 seconds.
3. Rise with both legs. Lower eccentrically on one.
4. Excellent for Achilles tendon rehabilitation.

1. Stand flat. Rise up on your toes. Hold at the top. Lower with control.

1. Sit in the machine with the pad resting on your lower thighs.
2. Lower your heels for a full calf stretch at the bottom.
3. Drive up onto your toes. Hold the top contraction.
4. Bent knee position emphasizes the soleus — the deeper calf muscle.
5. Use a slow, controlled tempo — no bouncing at the bottom.

1. Toes on an elevated surface. Rise and fall with full range.

1. Adjust seat height so your knee has a slight bend at the bottom.
2. Maintain a cadence of 70–90 RPM. Power comes from your legs.

1. Higher resistance or faster cadence than moderate.
2. Stay smooth — avoid bobbing your torso.

1. Maintain an upright posture. Push and pull the handles equally.
2. Avoid leaning on the machine — that reduces the work.

1. Keep your elbows at your sides. The wrists do the rotation.
2. Land softly on the balls of your feet.

1. Drive with your legs first. Then lean back. Then pull with your arms.
2. Return in reverse: arms forward, lean forward, then bend your knees.

1. Near-sprint pace. High knee drive and powerful arm swing.
2. Stay on the forefoot. Full hip extension on each stride.

1. Strike with your midfoot — not your heel.
2. Arms at 90°, pump forward and back.
3. Breathe rhythmically. Cadence around 170–180 steps per minute.

1. Increase your cadence and lean slightly forward.
2. Stay relaxed in your upper body. Drive your knees forward.

1. Press through the full step — don't take tiny half-steps.
2. Keep a slight forward lean.

1. Focus on a long body line and efficient stroke.
2. Exhale underwater. Rotate your body with each stroke.

1. Keep an upright posture. Don't grip the rails.
2. Swing your arms naturally. Increase incline for more challenge.

1. Maintain an upright posture. Swing your arms naturally.
2. Aim for 3–4 mph — enough to elevate your heart rate.
3. Stay consistent and breathe rhythmically.

1. Use a band or machine to reduce the load.
2. Full range — arms parallel at bottom, full lockout at top.

1. Set the counterweight to reduce your bodyweight.
2. Lower until upper arms are parallel to the floor.
3. Press back to full lockout.

1. Bands assist at the bottom and add resistance at lockout.
2. Accommodating resistance — matches the strength curve.

1. Grip parallel bars. Start with arms extended.
2. Lower with slight forward lean for chest, upright for triceps.
3. Upper arms parallel at the bottom. Press to full lockout.

1. Lie flat with your eyes directly under the bar. Plant your feet firmly on the floor.
2. Grip just wider than shoulder-width. Wrists straight — bar in the heel of your palm, not your fingers.
3. Retract and depress your shoulder blades into the bench. Create a slight upper-back arch.
4. Unrack and lower the bar to your lower chest in a slight arc — elbows at roughly 45°.
5. Press back up and slightly toward your face. Bar returns over the lower chest.
6. Breathe in on the descent, hard brace, exhale on the drive up.

1. Bands anchored below add max resistance at lockout.
2. Keeps tension constant throughout the press.

1. After completing your top set, reduce the bar weight by 10–20%.
2. Set up identically to your main bench press — same foot position, same arch, same grip.
3. Perform the prescribed reps with strict technique. Backoffs are not an excuse for sloppy form.
4. The reduced load lets you accumulate volume with better bar speed and bar path.
5. Focus on feel — chest stretch at the bottom, powerful drive through the top.

1. A board on your chest limits the range of motion.
2. You press against the board — excellent for lockout training.

1. Set cables to chest height. Stand facing away from the stack.
2. Press forward from your chest to full extension.

1. Explosive press up. Leave the ground and clap before landing.
2. Land with bent elbows to absorb impact.

1. Grip shoulder-width or slightly inside. Elbows close to your body.
2. Lower to your lower chest. Close grip shifts emphasis to triceps.
3. Press back to full lockout.

1. Close grip combined with feet elevated — pure tricep and chest test.
2. No leg drive, no arch.

1. Start in a push-up position. Push up and dive forward — hips drop, chest rises.
2. Spinal mobility movement.

1. Set the bench to a 15–30° decline. Lock your feet under the pads.
2. Grip just wider than shoulder-width.
3. Lower the bar to your lower chest.
4. Press back up. The decline angle reduces shoulder stress.

1. Feet elevated on a bench or box. Upper chest emphasis.
2. Lower your chest to the floor. Press back up.

1. Lie on a flat bench, dumbbells above your chest, palms facing each other.
2. Maintain a slight, fixed bend in your elbows throughout — don't let it become a press.
3. Open your arms in a wide arc until you feel a deep stretch across the chest.
4. Squeeze the dumbbells back together above your chest — like hugging a large tree.
5. This is an isolation movement — lighter weight, full feel, slow tempo.

1. Kick the dumbbells up as you lie back.
2. Press from chest level to full extension. Control both directions.

1. Lock your feet under pads on a decline bench.
2. Lower dumbbells to your lower chest, press back up.

1. Lie on the floor, dumbbells at chest level.
2. Lower until your upper arms rest on the floor. Pause.
3. Press back up.

1. Lie on a bench, dumbbell above your chest with both hands.
2. Lower the dumbbell behind your head in an arc.
3. Feel the stretch in your lats and chest. Return to start.

1. Feet raised off the floor — removes leg drive.
2. Tests pure upper body pressing strength.

1. Lie on the floor with the bar in a rack or rolled into position.
2. Triceps will touch the floor at the bottom — pause briefly.
3. Press back to lockout. Shoulder-friendly pressing variation.

1. Set the bench to 30–45°. Sit back so your eyes are under the bar.
2. Grip slightly wider than shoulder-width. Retract your shoulder blades.
3. Lower the bar to your upper chest — not your neck.
4. Press in a slight arc back to the start. Don't let your lower back peel off the bench.
5. Upper chest and front deltoid should be the primary movers.

1. Set bench to 30–45°. Start with dumbbells at shoulder level, elbows flared slightly.
2. Press up and slightly inward — don't lock out hard at the top.
3. Control the descent over 2 seconds. Feel the stretch in the upper chest.
4. Keep your shoulder blades retracted against the pad throughout.

1. Hands elevated on a bench. Easier than a standard push-up.
2. Lower chest to the bench. Good for beginners.

1. Lie on the floor, bell pressed above your chest.
2. Lower until your upper arm rests on the floor. Press back up.

1. Hands on an elevated surface. Knees on the floor. Easiest push-up variation.

1. Hands under your chest, knees on the floor. Lower your chest to the floor.
2. Easier than a standard push-up — good for building up.

1. Arms come together in a hugging arc. Squeeze at center. Control the return.

1. Adjust the seat so handles are at chest level. Press forward. Control the return.

1. Stand facing a wall or partner. Ball at chest level.
2. Explosively push the ball forward. Catch and immediately repeat.

1. Lie on a flat bench with dumbbells at chest level, palms facing each other.
2. Press up and inward simultaneously — combining a press and a fly motion.
3. At the top, the dumbbells should be close together above your chest.
4. Lower slowly in the reverse motion — opening out as you descend.
5. This movement hits the pecs from the stretch to the squeeze — control is key.

1. Sit in the machine with your upper arms on the pads.
2. Bring the pads together in front of your chest. Squeeze hard.
3. Control the return — don't let the weight snap back.

1. Set pins in the rack at your sticking point.
2. Lift from the pins each rep — no stretch-shortening reflex.
3. Dead stop press builds strength at weak points.

1. Forearm plank. Press up one arm at a time to a high plank.
2. Lower back down. Alternate the leading arm each rep.

1. Hands slightly wider than shoulder-width, fingers pointing forward.
2. Form a straight plank from head to heels — core and glutes tight.
3. Lower your chest to the floor, elbows at roughly 45° from your torso.
4. Press back up to full arm extension without letting your hips sag or pike.
5. Slow it down — 3 seconds down, 1 second up builds serious strength.

1. Hands on a wall at chest height. Easiest push-up variation.

1. Feet in gymnastics rings in a push-up position.
2. The instability dramatically increases core and shoulder demand.

1. Hands slightly wider than shoulder-width.
2. Straight plank from head to heels. Core and glutes engaged.
3. Lower chest to floor, elbows at 45°. Press to full extension.

1. Anchor a band behind you at chest height.
2. Bring your hands together in front — fly motion. Squeeze at center.

1. Support yourself on gymnastics rings. More stability demand than bar dips.
2. Turn the rings out slightly at the top for shoulder health.

1. Sit between two low cables, a handle in each hand.
2. Start with arms extended out to the sides, slight elbow bend.
3. Bring the handles together in front of your chest in a smooth arc.
4. Squeeze and hold at the center. Return slowly, resisting the cable.

1. The guided path removes the stability demand of a free bar.
2. Press and rerack safely by rotating the bar.

1. Set the bench to 30–45° inside the Smith Machine.
2. Upper chest emphasis. Lower to your upper chest and press back up.

1. Use a supinated (underhand) grip on the Smith Machine bar.
2. Press with elbows close — hits upper chest and triceps.

1. Set cables to chest height. Stand in the center, one foot forward.
2. Bring the handles together in front of your chest in a smooth arc.
3. Maintain a slight elbow bend throughout — don't turn it into a press.
4. Squeeze at the center, hold, then resist the cables on the return.