Muscles worked: Pectoralis major, triceps, front delts.

Benefits: Increases chest size, improves pressing strength.

1. Keep back fully on bench, retract shoulder blades
2. Feet flat on the floor
3. Lower bar to mid-chest
4. Press up while exhaling

Common mistake: Lifting hips off bench. Tip: Use a spotter for heavy weights.

Muscles worked: Quadriceps, hamstrings, glutes, core.

Benefits: High hormone release, overall strength increase.

1. Bar on upper traps
2. Feet shoulder-width, toes slightly out
3. Hips back, knees out
4. Depth: Hips below knee level

Common mistake: Knees caving in. Tip: Check form in mirror.

Muscles worked: Hamstrings, glutes, back, grip.

Benefits: High hormone release, improves posture.

1. Bar over mid-foot
2. Back straight, hips back
3. Simultaneous hip and knee extension
4. Drive hips forward at top

Common mistake: Rounding the back. Tip: Start with Romanian Deadlift.

Muscles worked: Deltoids, triceps.

Benefits: Shoulder size and upper body strength.

1. Bar at chest level
2. Core tight
3. Bar passes ears
4. Full lockout

Common mistake: Arching lower back. Tip: Do seated version if needed.

Muscles worked: Lats, rhomboids, traps.

Benefits: Improves posture, thickens back.

1. Hips back, back at 45°
2. Pull bar to lower chest
3. Squeeze shoulder blades
4. Elbows close to body

Common mistake: Using momentum. Tip: Start with Pendlay Row.

Muscles worked: Latissimus dorsi, biceps.

Benefits: Widens back, improves pulling strength.

1. Full grip
2. Chin over bar
3. Controlled descent
4. Use bands or machine if needed

Tip: Progress with negative reps.

Muscles worked: Quadriceps, glutes, hamstrings.

Benefits: Safer for those with back issues.

1. Feet centered on platform
2. Knees to 90°
3. Push with heels

Common mistake: Locking knees. Tip: Change foot position to target different areas.

Muscles worked: Quadriceps, glutes, hamstrings.

Benefits: Functional strength, improves balance.

1. Step forward, back knee near ground
2. Front knee at 90°
3. Push back up with front heel

Common mistake: Front knee past toes. Tip: Try walking lunges.

Muscles worked: Hamstrings, glutes, lower back.

Benefits: Strengthens posterior chain, improves deadlift performance.

1. Bar at hip level
2. Hips back, knees slightly bent
3. Lower bar along legs
4. Drive hips forward to stand

Common mistake: Rounding back. Tip: Start with light weight.

Muscles worked: Gluteus maximus.

Benefits: Glute size, improves squat/deadlift.

1. Shoulder blades on bench
2. Bar over hips
3. Drive hips up
4. Squeeze at top

Tip: Use a barbell pad for comfort.

Muscles worked: Deltoids, triceps.

Benefits: Better symmetry, joint-friendly.

1. Seated or standing
2. Dumbbells at shoulder level
3. Press up, full lockout
4. Controlled descent

Tip: Safer than barbell version.

Muscles worked: Pectoralis major.

Benefits: Fills chest center, creates separation.

1. Cables at shoulder height
2. Half-circle motion forward
3. Squeeze at top

Tip: Vary with high, mid, low cables.

Muscles worked: Rear delts, rhomboids, rotator cuff.

Benefits: Prevents shoulder injury, improves posture.

1. Cable at face height
2. Pull rope to face
3. Elbows high
4. Squeeze rear delts

Tip: Add to every shoulder day.

Muscles worked: Brachialis, brachioradialis.

Benefits: Thicker arms.

1. Dumbbells at sides, palms facing in
2. Elbows fixed
3. Lift, squeeze at top

Tip: Superset with regular curls.

Muscles worked: Triceps (long head).

Benefits: Shapes back of arms.

1. Lying with EZ bar or dumbbells
2. Lower to forehead
3. Elbows fixed
4. Full extension

Tip: Try cable version for variation.

Muscles worked: Gastrocnemius, soleus.

Benefits: Running, jumping power.

1. Feet shoulder-width
2. Raise heels
3. Squeeze at top
4. Slow descent

Tip: Do both standing and seated for all heads.

Muscles worked: Transversus abdominis, rectus, obliques.

Benefits: Flattens waist, reduces injury risk.

1. Elbows under shoulders
2. Body in straight line
3. Core tight
4. Breathe normally

Tip: Add side plank for obliques.

Muscles worked: External/internal obliques.

Benefits: Slimmer waist, rotational power.

1. Sit, knees bent
2. Lean torso slightly back
3. Rotate with hands or weight

Tip: Add weight to increase difficulty.

Muscles worked: Quadriceps (vastus medialis).

Benefits: Quad separation, knee definition.

1. Sit on machine
2. Feet under pad
3. Full extension
4. Slow descent

Tip: Squeeze at top.

Muscles worked: Hamstrings.

Benefits: Leg balance, running performance.

1. Prone or seated
2. Pull heels to glutes
3. Full contraction
4. Slow descent

Tip: Vary lying and seated versions.

Muscles worked: Upper pecs, front delts.

Benefits: Fills upper chest.

1. Bench at 30-45°
2. Lower bar to upper chest
3. Elbows at 45°

Tip: Can be done with dumbbells too.

Muscles worked: Medial deltoid.

Benefits: V-shaped shoulders.

1. Dumbbells at sides
2. Elbows slightly bent
3. Lift to ear level
4. Slow descent

Tip: Light weight, prioritize form.

Muscles worked: Triceps, lower chest.

Benefits: Arm size, pressing strength.

1. On parallel bars
2. Lean forward
3. Lower to 90°
4. Press up

Tip: Add weight belt for progression.

Muscles worked: Biceps brachii.

Benefits: Biceps size and peak.

1. Shoulder-width grip
2. Elbows fixed
3. Full contraction
4. Slow descent

Tip: Use EZ bar for wrist comfort.

Muscles worked: Upper trapezius.

Benefits: Posture, neck thickness.

1. Dumbbell or barbell
2. Shrug shoulders to ears
3. Squeeze at top
4. Slow descent

Tip: Avoid using momentum.

Muscles worked: Rhomboids, mid traps.

Benefits: Improves posture.

1. Chest pad supported
2. Squeeze shoulder blades
3. Elbows back

Tip: Vary grip for different emphasis.

Muscles worked: Quadriceps, glutes.

Benefits: Fixes imbalances.

1. Back foot on bench
2. Front knee at 90°
3. Vertical torso

Tip: Add dumbbells for progression.

Muscles worked: Front, side, rear delts.

Benefits: Round shoulder look.

1. Dumbbells at chest, palms in
2. Press up while rotating
3. Palms out at top

Tip: Controlled movement.

Muscles worked: Triceps, inner chest.

Benefits: Arm thickness, pressing strength.

1. Grip narrower than shoulder-width
2. Bar to chest
3. Elbows close to body

Tip: Alternate with regular bench.

Muscles worked: Lower rectus abdominis, hip flexors.

Benefits: Lower abs definition.

1. Hanging position
2. Raise legs to 90°
3. Controlled descent

Tip: Start with bent knees if needed.