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Strength-Training Exercises
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Mat
Push-up, Close
target muscles:
Triceps Brachii
type
: basic
to lower body toward floor until elbows are flexed right-angled. Keep elbows close to body. Return, keep arms slightly flexed. Repeat.
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rated:
(2 user ratings)
0 comments
views: 27633
Mat
Push-up
target muscles:
Pectoralis Major, Sternal
type
: basic
to lower body toward floor until elbows are flexed right-angled. Return, keep arms slightly flexed. Repeat
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rated:
(2 user ratings)
0 comments
views: 32642
Cable
Crunch, Seated
target muscles:
Rectus Abdominis
type
: auxiliary
to bend torso forward as far as possible. Keep hips in position. Return and repeat.
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rated:
(6 user ratings)
0 comments
views: 35563
Table
Row, Bodyweight
target muscles:
Back, General
type
: basic
up until chest reaches table. Return until body is just before reaching floor. Repeat.
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rated:
(2 user ratings)
0 comments
views: 34628
Dumbbell
Reverse Fly, Seated, Bent Over
target muscles:
Deltoid, Posterior
type
: auxiliary
raise both arms until dumbbells reach height of shoulders. Return and repeat.
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rated:
(2 user ratings)
0 comments
views: 50983
Lever
Rear Delt Row, T-Bar, Bent Over
target muscles:
Deltoid, Posterior
type
: basic
up, with upper arms perpendicular to torso, until elbows pass shoulders. Bring shoulder blades together. Return, keep arms slightly flexed, repeat.
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rated:
(2 user ratings)
0 comments
views: 25995
Dumbbell
Concentration Curl
target muscles:
Brachialis
type
: basic
raise dumbbell toward shoulder. Return, keep arm slightly flexed. Repeat.
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rated:
(4 user ratings)
0 comments
views: 35515
Smith Press
Row, Bent-over
target muscles:
Back, General
,
Trapezius, Middle
type
: basic
toward costal arch until elbows pass torso. Keep elbows close to body. Return, keep arms slightly flexed and repeat.
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rated:
(4 user ratings)
0 comments
views: 34356
Ez-Bar
Bench Press, Close Grip
target muscles:
Triceps Brachii
type
: basic
to costal arch. Keep elbow close to body. Return, keep arms slightly flexed. Repeat.
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rated:
(7 user ratings)
0 comments
views: 33927
Cable
Arm Adduction
target muscles:
Pectoralis Major, Sternal
,
Latissimus Dorsi
type
: auxiliary
to side of body. Keep elbow fixed. Return and repeat.
read more
rated:
(3 user ratings)
0 comments
views: 58179
Bodyweight Only
Hyperextension
target muscles:
Erector Spinae
type
: basic
to raise torso until body is straight. Return and repeat.
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rated:
(4 user ratings)
0 comments
views: 52150
Dumbbell
Side Bend, 45°
target muscles:
Obliques
type
: auxiliary
to raise torso. Return by bending waist to lower torso. Repeat. Turn around and continue with opposite side.
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rated:
(3 user ratings)
0 comments
views: 27023
Cable
Front Pulldown, Straight Arms
target muscles:
Latissimus Dorsi
type
: auxiliary
down until attachment reaches thighs or hand are besides thighs. Return to starting position and repeat.
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rated:
(3 user ratings)
0 comments
views: 64580
Sled
Vertical Leg Press
target muscles:
Quadriceps
,
Gluteus Maximus
type
: basic
and knees to lower sled until knees are right-angled. Return, keep knees slighty flexed and repeat.
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rated:
(1 user rating)
0 comments
views: 23652
Cable
Curl, Seated, Elbows Up
target muscles:
Biceps Brachii
type
: auxiliary
arms. Keep elbows in position and back straight. Return, keep arms slightly flexed. Repeat.
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rated:
(2 user ratings)
0 comments
views: 19438
Barbell
Dead Lift
target muscles:
Erector Spinae
,
Gluteus Maximus
type
: basic
and hip, move hip backward down and knees forward until barbell reaches lower knees. Keep back straight and look ahead. Return by extending knees and hips. At top of motion flex shoulders and upper back. Repeat.
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rated:
(8 user ratings)
0 comments
views: 225843
Sled
Hack Squat, Full Range of Motion
target muscles:
Gluteus Maximus
,
Quadriceps
type
: basic
and knees to move downward until knees are completely flexed. Return, keep knees slightly flexed and repeat.
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rated:
(1 user rating)
0 comments
views: 19913
Table
Push-up, Incline
target muscles:
Pectoralis Major, Sternal
type
: basic
to lower body toward table. Return, keep arms slightly flexed. Repeat.
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rated:
(1 user rating)
0 comments
views: 17246
Mat
Leg Raise, Push-up Position
target muscles:
Gluteus Maximus
type
: auxiliary
leg off floor as high as possible. Return. Repeat with opposite leg.
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rated:
(1 user rating)
0 comments
views: 20880
Fitness Ball
Hip Extension, Prone, Straight Leg
target muscles:
Gluteus Maximus
type
: auxiliary
to raise one leg as high as possible. Keep leg straight throughout motion. Return and repeat.
read more
rated:
(1 user rating)
0 comments
views: 14143
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