39 exercises available
A high-anchor band pull to the face that builds rear-delt strength and balances out heavy pressing work.
A standing lateral raise with band resistance — builds wider, more capped shoulders without dumbbells.
A unilateral band lateral raise that builds the side delts one arm at a time — fixes side-to-side imbalances.
A full-body lift that pulls the bar from the floor to overhead in two phases — power, posture, and pressing strength in one rep.
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 snatch variation that pulls the bar from the floor to overhead with no dip under — a strict-strength teaching lift for the snatch.
The standing strict press from shoulders to overhead — the gold-standard test of pure shoulder strength and bracing.
An explosive pull from the floor to overhead, caught in a quarter squat — full-body power without the depth of a full snatch.
The full Olympic snatch — bar from the floor to overhead in one pull, caught in a deep overhead squat.
A front squat into an overhead press in one motion — the conditioning workhorse that hits legs, shoulders, and lungs at once.
A vertical pull from the hips to the chest that loads the side delts and traps — the classic shoulder-width builder.
A high-cable face pull using a straight bar that targets the rear delts and upper-back posture muscles.
A standing cable press that trains the chest, triceps, and front delts through a horizontal push pattern with constant tension.
A standing cable press overhead that builds the front and side shoulders with smooth constant tension top to bottom.
A high-cable rope pull to the face that trains the rear delts and upper back — the go-to fix for forward-rolled shoulders.
A kneeling rope face pull that locks out body english and isolates the rear delts and mid-back.
A seated rope face pull that removes body english and isolates the rear delts and upper back.
A standing one-arm cable press that trains the chest, front delts, and triceps while exposing side-to-side strength gaps.
A horizontal cable row that rotates the palms up at the finish to load the lats and biceps in the same pull.
A standing dumbbell raise to shoulder height that isolates the front delts in a clean, controlled arc.
An inclined dumbbell press that targets the upper chest, front delts, and triceps — the cornerstone upper-chest lift.
A front raise performed face-down on an incline bench — isolates the front shoulders through a fuller range than the standing version.
A standing dumbbell raise out to the sides — the foundational isolation for the side delts and shoulder width.
