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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. read more

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(7 user ratings)
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views: 30954

Bodyweight Only Hyperextension
target muscles: Erector Spinae    type: basic

to raise torso until body is straight. Return and repeat. read more

rated:  
(4 user ratings)
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views: 48523

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. read more

rated:  
(3 user ratings)
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views: 24233

Mat Lying
target muscles: Obliques    type: static

to either side while keeping legs and feet together until outside leg reaches mat. Keep shoulders on mat. Hold stretch. read more

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(1 user rating)
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views: 8448

Cable Arm Abduction, Single Arm
target muscles: Deltoid, Lateral    type: auxiliary

side until upper arm is parallel to floor. Return and repeat. read more

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(1 user rating)
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views: 17890

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. read more

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(8 user ratings)
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views: 214172

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. read more

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(1 user rating)
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views: 16952

Smith Press Standing Calf Press
target muscles: Gastrocnemius    type: auxiliary

to raise heels as high as possible. Return, donīt put heels on floor, repeat. read more

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(1 user rating)
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views: 13504

Table Push-up, Incline
target muscles: Pectoralis Major, Sternal    type: basic

to lower body toward table. Return, keep arms slightly flexed. Repeat. read more

rated:  
(1 user rating)
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views: 14175

Fixed Bar Fixed Bar
target muscles: Biceps Brachii    type: static

completely. Hold stretch. read more

rated:  
(1 user rating)
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views: 7307

Mat Leg Raise, Push-up Position
target muscles: Gluteus Maximus    type: auxiliary

leg off floor as high as possible. Return. Repeat with opposite leg. read more

rated:  
(1 user rating)
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views: 18501

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)
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views: 12502

Bodyweight Only Push-up, One Arm
target muscles: Pectoralis Major, Sternal    type: auxiliary

lower body toward floor until elbows are flexed right-angled. Return, keep arm slightly flexed. Repeat. read more

rated:  
(2 user ratings)
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views: 11723

Step Push-up, Decline
target muscles: Pectoralis Major, Clavicular    type: basic

to lower body toward floor until elbows are flexed right-angled. Return, keep arms slightly flexed. Repeat. read more

rated:  
(1 user rating)
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views: 11824

Barbell Floor Press
target muscles: Triceps Brachii    type: auxiliary

up above chest. Keep arms slightly bent. Return until upper arms slightly touch floor and repeat. read more

rated:  
(2 user ratings)
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views: 28298

Indoor Cardio Stepper
target muscles: Gluteus Maximus,  Quadriceps    type: basic

on one pedal to lower it and allow other pedal to raise. Stop and return by stepping in opposite direction. read more

rated:  
(1 user rating)
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views: 18955

Dumbbell Squat, Single Dumbbell
target muscles: Gluteus Maximus,  Quadriceps    type: auxiliary

until knees are flexed right-angled. Keep back straight, bend and move hips backward to keep knees above feet. Return, keep legs slightly flexed. Repeat. read more

rated:  
(1 user rating)
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views: 28178

Elastic Band Shoulder Bridge, One Leg
target muscles: Gluteus Maximus    type: auxiliary

until knee, hips and shoulders are aligned. Return, donīt let hips rest. Repeat. Continue with opposite side. read more

rated:  
(1 user rating)
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views: 12256

No Equipment Front Bend
target muscles: Splenius    type: static

slightly forward. Hold stretch. read more

rated:  
(1 user rating)
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views
views: 13665

Chair Shoulder Circling
target muscles: Trapezius, Upper    type: auxiliary

in circular motion forward / backward. read more

rated:  
(1 user rating)
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views: 11928