83 exercises available · Page 4 of 4
A close-grip bench press on the Smith machine that bias-loads the triceps — the guided take on the classic triceps mass-builder.
A decline chest press with the bar guided by a Smith machine, showing a steady descent and a controlled press back up.
An incline bench press on the Smith machine that bias-loads the upper chest — the guided take on the classic incline press.
A one-arm wall stretch: the palm plants at shoulder height and the chest turns away so the front shoulder opens.
An arms-only freestyle drill that isolates the catch and pull so the underwater stroke can be rebuilt.
Short maximal freestyle repeats with fixed rest, swum at a stroke rate no continuous swim can sustain.
Supine dumbbell press with the elbows flared out, lowering the dumbbell ends toward the chest.
A floor push-up from a low front angle with the hands set very wide, about one and a half to two shoulder-widths apart.
Flat barbell bench press taken well outside shoulder width, shortening the range and loading the chest hard.
A deep lunge with an upward torso rotation that combines a hip stretch with an opening chest movement.
Overhead press performed seated on the floor with the legs straight, so the trunk gets no support.
