A unilateral chest press that alternates arms to build stability and address strength imbalances while targeting the pectorals. Holding one dumbbell still while the other presses forces the core and shoulder stabilizers to work overtime, and no strength difference between sides can hide. It earns a place as a second pressing movement, after the heavy […]
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17
Aug
Aug
A machine-assisted dip providing counterbalance weight, making dips accessible while building triceps and chest strength. The assistance pad removes exactly as much bodyweight as you choose, letting you train the full dip movement long before an unassisted rep is possible. Reduce the assistance a little each week and the machine becomes a built-in progression plan […]
17
Aug
Aug
The classic compound chest exercise targeting the pectorals, front deltoids, and triceps using a barbell on a flat bench. It allows heavier loading than any other chest movement, which is why it anchors most upper body programs and serves as the standard measure of pressing strength. Everything else in the chest library is either an […]
17
Aug
Aug
A compound pressing movement targeting the shoulders, upper chest, and triceps by pressing a barbell overhead from shoulder level. It is the truest test of upper body pressing strength, with no bench to brace against and the whole trunk working to keep the bar stacked. Strength built here shows up everywhere: bench, dips, and every […]
17
Aug
Aug
A bodyweight triceps exercise performed with hands on a bench behind you. It needs nothing but a bench and loads the triceps through a big range, which makes it a staple for home training and the tail end of arm sessions. Foot position is the built-in difficulty dial: bent knees for easier reps, straight legs […]
17
Aug
Aug
A chest pressing exercise using cables for constant tension, targeting the pectorals, front deltoids, and triceps. Unlike a dumbbell press, the cables keep pulling sideways at lockout, so the chest stays loaded at the top of the rep where free weights go quiet. It is also friendlier on cranky shoulders, since the line of resistance […]
17
Aug
Aug
A triceps isolation exercise using a rope attachment, allowing the hands to separate at the bottom for maximum contraction. Spreading the rope ends at lockout lets the triceps shorten fully, producing a harder peak contraction than any straight bar allows. It is the standard first isolation movement in a triceps session and a reliable high-rep […]
17
Aug
Aug
A bodyweight pressing exercise on parallel bars emphasizing the chest with a forward lean, also working triceps and shoulders. Leaning forward and letting the elbows travel wide turns the dip from a triceps lift into one of the deepest-stretching chest movements available. Bodyweight makes it self-scaling: hard enough for most lifters as is, and loadable […]
17
Aug
Aug
A bench press with a narrow grip that shifts emphasis to the triceps while still working the chest and front delts. It is the heaviest direct triceps exercise available, which makes it the anchor movement for arm size and for the lockout strength that stalls most bench presses. Programmed like a press rather than an […]
17
Aug
Aug
A triceps exercise using a cable crossover station, pushing down with a cross-body angle for a unique contraction. The diagonal line of pull hits the lateral head from an angle straight pushdowns miss, and each arm works alone so imbalances have nowhere to hide. It works best as a second or third triceps movement, chasing […]