83 exercises available · Page 1 of 4
A wide-hand push-up that shifts most of the load onto one bending arm while the far arm stays long and nearly straight.
A standing shoulder-mobility pass-through that arcs a light band from the thighs, overhead, and behind the body.
The classic horizontal press for chest, triceps, and front-delt strength — the cornerstone of every push day.
A narrow-grip horizontal press that loads the triceps hard while still working the chest — the heaviest triceps lift in the gym.
A supine barbell press from the floor that stops the elbows at ground level, cutting range and loading the lockout.
A steep-incline barbell press around 60 degrees that pushes most of the load into the upper chest and front shoulders.
The 30-to-45-degree incline press that builds the upper chest, front delts, and triceps — the second pillar of any push day.
A push-up with hands raised on a bench or box that scales the difficulty down — the cleanest beginner push-up regression.
A push-up done from the knees that drops the load — the first regression that lets beginners actually train the push pattern.
Prone simultaneous-stroke swimming that pairs a wide sweeping arm pull with a whip kick driven by the inner thighs.
A shoulder mobility drill that rotates a wide-grip dowel from in front of the thighs, over the head, and behind the hips.
A squat-thrust into a push-up into a jump — the full-body conditioning move that hits everything in one rep.
Simultaneous double-arm swimming timed to a dolphin kick, with the body undulating around the hips through every cycle.
A bench-supported cable fly that puts the chest under deep stretch with constant tension top to bottom.
A bench-supported cable press that trains the chest and triceps with smooth, constant tension through the full press.
A standing cable press that trains the chest, triceps, and front delts through a horizontal push pattern with constant tension.
A decline cable press performed on a bench that targets the lower chest with smooth constant tension.
Standing cable fly that sweeps both handles down and together from high pulleys to load the lower chest.
An incline cable press that targets the upper chest and triceps with constant tension through every inch of the press.
Standing cable fly driven upward and inward from low pulleys so the upper chest does the adduction work.
A standing anti-rotation drill: hold a chest-height cable side-on and press it out without letting the torso turn.
A standing cable fly that isolates the chest with constant tension from a deep stretch to a hard squeeze.
A standing one-arm cable press that trains the chest, front delts, and triceps while exposing side-to-side strength gaps.
A close-grip push-up with both hands stacked on a single upright dumbbell under the chest.
