Exercise Library

Roll ab wheel forward and back while kneeling

A two-in-one machine to work the outer (abductor) and inner (adductor) thigh muscles.

Shift weight to one arm during push-ups, extending other arm to side.

Sit on a bench, hold dumbbells in front of your shoulders, palms facing you. Press the weights up while rotating your palms to face forward.

Hold a stable support and stand on one leg with the other leg extended forward. Sit the hips down into a single-leg squat while using only as much arm assistance as needed, then drive through the working foot to stand.

Use a machine that provides a counterweight to assist you in performing pull-ups. Great for building strength towards unassisted pull-ups.

Lie face down on a back extension bench. Bend at the waist to lower your upper body, then raise it back up until it's in line with your lower body.

Set the bar across your upper back and descend into a full squat. Rise halfway, lower back to the bottom, then stand all the way up; that sequence counts as one repetition.

Perform 7 partial curls (bottom to mid), 7 partial (mid to top), 7 full curls.

Start squat from pins at bottom position, emphasizing explosive power.

Anchor barbell, press end straight out, resisting torso rotation.

Perform bench press with pronounced back arch to increase chest stretch.

Bar on upper back, squat down keeping chest up and knees tracking over toes. Drive through heels to stand. King of exercises.

Press barbell from behind neck to overhead, use caution for shoulder health.

Use a belt squat setup, lower hips, and drive up, reducing spinal load.

Lie on a flat bench, grip the barbell slightly wider than shoulder-width, lower it to your chest, and press it back up until your arms are fully extended.

Stand holding a barbell with an underhand grip. Curl the barbell up towards your shoulders, then lower it with control.

Squat to a box or bench, pause, then drive back up to standing.

Press barbell from front to back of head in a semi-circle motion.

Pull barbell from floor to hip height, focusing on explosive power.

Clean barbell to shoulders, use leg drive to press overhead.

Lie on the floor with the bar held using a closer-than-shoulder-width grip. Lower until the upper arms contact the floor, pause briefly, then press the bar to full arm extension.

Perform bent-over row followed by overhead press in one fluid sequence.

Raise your heels on a small wedge or plates and hold the barbell in the prescribed position. Keep the torso tall as you bend the knees forward and squat down, then drive through the feet to stand.

Hinge at hips, lift bar from ground by driving hips forward. Keep bar close to body and back straight throughout.

Stand on a plate, perform deadlift for increased range of motion.

Curl barbell by dragging it up along body, keeping elbows back.

Lie on floor, press barbell up, limited range emphasizes chest and triceps.

Lie on floor, lower barbell to forehead, extend arms to press up.

Raise barbell in front of body to shoulder height, lower with control.

Bar held in front rack position, squat down maintaining upright torso. More quad-dominant than back squats.

Place the front foot on a small plate or step and set the rear foot behind you in a split stance. Lower the back knee while allowing the front knee to travel forward, then drive through the front foot to stand.

Lie on a bench and take a wider grip than a standard bench press. Lower the bar carefully toward the upper chest or collarbone area with light-to-moderate weight, then press back up while keeping the shoulders controlled.

Start with barbell at thighs, clean it to shoulders explosively.

Hold the bar at mid-thigh with a shoulder-width grip and hinge slightly. Extend the hips and knees explosively, shrug and pull under the bar, then catch it on the front shoulders in a partial squat before standing.

Hold the bar with a wide snatch grip at mid-thigh. Extend the hips and knees explosively, pull under the bar, and catch it overhead with locked arms in a partial squat before standing tall.

Start with barbell at thighs, snatch it overhead in one explosive motion.

Pull barbell from floor to chest height in an explosive motion.

Shoulders on bench, bar across hips, thrust hips up to create straight line from knees to shoulders. Excellent glute builder.

Set up with the barbell at chest height and keep the shoulder blades stable. Press the weight away until the arms are nearly straight, then lower under control to the starting position.

Straddle the bar with one foot on each side and take a mixed or comfortable grip between the legs. Keep the torso braced as you push through both feet to stand, then lower the bar under control before switching stance as needed.

Straddle barbell, squat while holding it between legs, unique load angle.

Dip and drive barbell overhead, splitting feet to catch in a lunge.

Press one end of barbell anchored in a landmine, single or double arm.

Anchor barbell, hold end, rotate side to side in a controlled arc.

Lie on a bench with the legs held straight out and off the floor so there is no leg drive. Lower the bar to the chest with control, pause lightly, then press it back up while keeping the upper back tight.

Bar on back, step into lunge position. More challenging than dumbbell version due to stability requirements.

Stand perpendicular to the landmine end of the bar in a staggered stance and grip the sleeve with one hand. Hinge at the hips, pull the elbow up and back toward the hip, then lower the bar under control.

Hold barbell overhead, perform walking lunges, maintaining stability.

Press bar from shoulder level to overhead. Keep core tight and avoid excessive back arch. Great functional movement.

Squat with barbell held overhead, requiring stability and mobility.

Hold the barbell in the prescribed position and step forward into a lunge. Lower the back knee toward the floor, drive through the front foot, and bring the rear leg forward into the next step.

Pause at bottom of front squat to increase quad and core engagement.

Pause at bottom of good morning to increase hamstring tension.

Pause at bottom of incline press to increase upper chest activation.

Pause at bottom of back squat to increase time under tension.

Set up over the bar as for a conventional deadlift. Lift the bar from the floor, pause briefly at the programmed point below or around the knee without losing position, then finish by extending the hips and knees.

From bent-over position, pull barbell from floor to chest, reset each rep.

Hinge until the torso is nearly parallel to the floor and let the bar rest on the blocks between reps. Brace the trunk, pull the bar toward the lower ribs, then return it to the blocks and reset each repetition.

Set safety pins so the bar starts at the desired point above the chest. From a tight bench position, press the bar from a dead stop to lockout, then lower it carefully back onto the pins.

Set the bar on safety pins at the bottom position of your front squat. Get under it in a front-rack position with elbows high, brace, and drive straight up from a dead stop; lower back to the pins under control and reset before each rep.

Press barbell from pins set at chest level on a bench, emphasizing triceps.

Lift barbell from floor to overhead in one explosive motion, wide grip.

Start with the bar in the front-rack position. Dip straight down a few inches, drive forcefully through the legs, then punch the bar overhead while rebending the knees slightly to catch it with locked arms; stand fully before lowering the bar.

Use leg drive to press barbell overhead from shoulder level.

Pull barbell from rack at knee height, focusing on upper back and traps.

Set the bar on safety pins just below knee height and stand close with a deadlift stance. Brace hard, grip the bar, and drive the hips forward as you stand to lockout; lower the bar back to the pins under control and let it settle before the next rep.

Load plates securely and grip the outer edges of the plates instead of the bar. Brace your trunk, push through the floor to stand, and keep the plates level as you lower the bar back down.

Perform bench press with underhand grip to target upper chest.

Step backward into lunge with barbell on back, alternate legs.

Sit, rest forearms on thighs with overhand grip, curl barbell using wrists.

Hold the barbell with palms facing down and elbows close to your sides. Curl the weight toward the shoulders without letting the wrists bend, then lower slowly.

Lie on a bench with the barbell held above the chest. Bend the elbows to lower the weight beside or slightly behind the head, let the upper arms roll back slightly, then reverse the motion and extend the elbows.

Kneel, roll barbell forward with hands, extend body, return to start.

Bend at your hips and knees, keeping your back straight, and grab a barbell with an overhand grip. Pull the barbell up to your stomach, squeezing your back muscles, then lower it.

Sit on floor, hold barbell across chest, twist torso side to side.

Lie face down on a high bench with the barbell hanging beneath you. Pull the weight toward the lower chest by driving the elbows back, pause briefly, then lower until the arms are straight.

Hold bar at arm's length, shrug shoulders up toward ears. Squeeze at top, lower with control. Targets upper traps.

Hold barbell on shoulders, bend torso side to side, engaging obliques.

Row one end of barbell anchored in a landmine, using one arm.

Perform deadlift on one leg, barbell in hands, keeping balance.

An Olympic lift where the barbell is lifted from the floor to an overhead position in one single, explosive movement.

Pull barbell from floor to hip height, focusing on snatch-specific power.

Take a wide snatch grip and hold the bar near mid-thigh with a slight hip hinge. Extend the hips and knees explosively, shrug, and guide the bar upward with elbows high and outside; lower it under control to reset.

Take a wide snatch grip on the bar and stand tall. Push the hips back with a slight knee bend, lower the bar along the thighs until the hamstrings are stretched, then extend the hips to return upright.

Lie chest-down on an incline bench or use the prescribed setup with the arms hanging vertically. Curl the barbell toward the shoulders while keeping the upper arms still, then lower slowly.

Begin with the bar in the front rack. Dip and drive through the legs, then rapidly split one foot forward and the other back as you lock the bar overhead; stabilize, bring the front foot back partway, then the rear foot forward to recover.

Perform squat with one foot forward, barbell on back, like a stationary lunge.

Pause barbell an inch above chest during bench press, then press up.

With a barbell resting on your upper back, stand with feet shoulder-width apart. Lower your hips as if sitting in a chair, keeping your chest up and back straight, then drive back up.

Hinge at hips with minimal knee bend, lower barbell to shin level.

Stand on a low platform with the bar in front of you and knees only slightly bent. Hinge at the hips to lower the bar below normal floor level while keeping the spine neutral, then drive the hips forward to stand.

Set the bar on rack pins around upper-chest height and take a shoulder-width grip. Brace the glutes and core, press the bar straight overhead without leg drive, then lower it back to the pins for a dead-stop reset.

Wide stance squat with barbell on back, targeting inner thighs.

Set the bar across your upper back and brace your trunk. Squat down using the prescribed slow lowering tempo, pause only if programmed, then stand forcefully while keeping the knees tracking over the feet.

Combine front squat with overhead press in one fluid motion.

Hold the bar with an underhand grip and hinge forward with a flat back. Pull the bar toward the lower abdomen while keeping the elbows close, then lower it until the arms are straight.

Place a barbell on your back. Step forward into a lunge, then bring your back foot forward to step directly into the next lunge, 'walking' across the floor.

Take a wider-than-shoulder-width grip and hinge forward with the spine neutral. Pull the bar toward the upper abdomen or lower chest with the elbows flaring outward, then lower under control.

Perform row with underhand grip and more upright torso for biceps focus.

Hold barbell in crook of elbows, perform deadlift with hip hinge.

Hold the bar in the crooks of your elbows against your torso. Soften the knees, push the hips backward with a neutral spine until the hamstrings are loaded, then squeeze the glutes to stand tall.

Hold or position the barbell securely and step one foot backward. Lower the back knee toward the floor while keeping most of the pressure through the front foot, then drive forward to stand.

A high-intensity exercise using heavy ropes. Perform waves, slams, or circles for a challenging cardio and strength workout.

Crawl on hands and feet, keeping knees low, moving forward or backward.

Start on hands and knees, then lift the knees an inch or two off the floor. Keeping your back flat, slowly tap one knee with the opposite hand and alternate without letting the hips twist.

Sit on a bench, hands beside hips, lower body by bending elbows, press up.

Lie on your back and bring your opposite elbow to your opposite knee in a cycling motion.

On all fours, extend opposite arm and leg, hold, switch sides.

Hold the bodyweight securely and take a wide step to one side. Sit the hips back over the stepping leg while the other leg stays straighter, then push through the bent leg to return to center.

Hold or position the bodyweight securely and step one foot backward. Lower the back knee toward the floor while keeping most of the pressure through the front foot, then drive forward to stand.

Take a long split stance and keep both feet planted. Lower the back knee toward the floor while the front knee bends, then drive through the front foot to return to the starting height.

Stand with feet shoulder-width apart. Lower your hips as if sitting in a chair, keeping your chest up and back straight, then drive back up to the starting position.

Lie on your stomach with your arms and legs extended. Simultaneously lift your arms, chest, and legs off the floor, then lower.

Lean forward with hands on a surface, bend elbows to lower head, press up.

Hold the bodyweight in the prescribed position and step forward into a lunge. Lower the back knee toward the floor, drive through the front foot, and bring the rear leg forward into the next step.

An explosive plyometric exercise. Jump from the floor up onto a sturdy box or platform.

Jump forward as far as possible, land softly, repeat.

Place the top of one foot on a bench behind you. Hold dumbbells and perform a squat with your front leg.

Drop to push-up position, perform push-up, jump feet to hands, jump up with arms overhead. Full-body cardio exercise.

Run in place, kicking heels toward glutes rapidly.

Hold cable handle at chest, resist rotation, maintain stable stance.

Face away from low pulley, curl handle behind body, stretch biceps.

Bend forward, pull low pulley handle to abdomen, squeeze shoulder blades.

Curl cable handle from low position. Constant tension makes this more challenging than free weight curls.

Using cable crossover, bring arms together in arc motion. Excellent chest isolation with constant tension.

Set your chest firmly against the bench or machine pad and let the arms extend. Pull the cable toward the ribs by driving the elbows back, then return slowly without lifting the chest.

Pull low pulley explosively to hip height, mimicking clean movement.

Pull handle across body from low pulley, alternate arms for biceps focus.

Pull handle across body from high pulley, alternate sides for chest focus.

Pull cable across body from high pulley, extend arm, alternate sides.

Stand in the center of a cable machine with pulleys set high. Grab the handles, and with a slight bend in your elbows, pull the handles down and together in front of your chest.

Kneel in front of a high pulley with a rope attachment. Crunch your torso down towards the floor.

Hinge to pull low pulley, stand and press handles overhead.

Set pulleys high, pull handles down and together, targeting lower chest.

Press handles forward from chest level on decline bench, control return.

Pull rope to face, rotate wrists outward at end for extra rear delt work.

Pull rope to face level, elbows high. Excellent for rear delt development and posture improvement.

Pull low pulley handle straight up to shoulder height, lower with control.

Attach ankle strap to low pulley, kick leg back, squeeze glutes.

Set the cable at chest height and kneel on one knee facing away from the stack. Brace the torso and press the handles forward from the chest, then return slowly without arching the lower back.

Hold the cable with palms facing each other. Keep the elbows close to the torso as you curl toward the shoulders, then lower until the arms are straight.

Pull high pulley handle to upper chest, elbows high, squeeze traps.

Set the cable handles above shoulder height and step forward into a stable stance. Sweep the hands down and inward toward the lower chest or upper abdomen, then return along the same arc under control.

Pull low pulley cable out to side with ankle strap, target outer thighs.

Pull low pulley cable inward with ankle strap, target inner thighs.

Set pulleys at low position, pull handles up and together on incline bench.

Press handles forward from chest level on incline bench, control return.

Set a pulley to a low position. Hinge at the hips, keep your upper arm parallel to the floor, and extend your forearm back until your arm is straight.

Kneel, pull high pulley handle down and across body in chopping motion.

Secure yourself at the cable station and begin with the arms extended overhead. Pull the elbows down toward the ribs until the handle approaches the upper chest, then return slowly.

Kneel, pull high pulley bar to chest, engage lats, control return.

Hold the cable securely and take a wide step to one side. Sit the hips back over the stepping leg while the other leg stays straighter, then push through the bent leg to return to center.

Stand side-on to a cable machine. Grab the handle and raise your arm out to the side.

Hold a stable support with one hand and lean slightly away while holding the cable in the other. Raise the working arm out to the side to about shoulder height, then lower slowly.

Sit, pull low pulley handle to lower abdomen, squeeze shoulder blades.

Pull low pulley handles up and across to target upper chest.

Pull low pulley handle forward while lunging, alternate legs.

Press handles overhead from shoulder-level pulleys, maintain core stability.

Face away from high pulley, press rope down behind head, extend arms.

Face away from a high cable with the rope behind your head and elbows pointing forward. Keep the upper arms fixed as you straighten the elbows and separate the rope ends slightly, then bend the elbows slowly to return.

Press cable handle straight out from chest, resist lateral pull.

Stand sideways to the cable with the handle at your chest and press it straight out. Hold the arms extended while slowly marching one knee at a time, resisting the cable's attempt to rotate your torso.

Place the upper arms firmly on the preacher pad and hold the cable. Curl the weight toward the shoulders without lifting the elbows from the pad, then lower slowly to near-full extension.

Face away from a low cable with the rope passing between your legs. Step forward to create tension, push the hips back, then squeeze the glutes and drive the hips forward to stand tall.

Begin with the cable held above the chest or overhead as the setup allows. Keeping the elbows only slightly bent, lower the weight in an arc behind or above the head, then pull it back using the lats.

Pull high pulley handle to chest, elbows wide, targeting rear delts.

Use low pulley, overhand grip, curl handle up, lower with control.

Set the cable so your arms start in front of you with a slight elbow bend. Open the arms out and back until they are roughly in line with the shoulders, squeeze the rear delts, then return slowly.

Use underhand grip on high pulley, pull bar to chest, squeeze lats.

Hold or position the cable securely and step one foot backward. Lower the back knee toward the floor while keeping most of the pressure through the front foot, then drive forward to stand.

Pull low pulley handle up and across body in a reverse chopping motion.

Face the cable and take an underhand grip with elbows pinned near your sides. Press the handle down by straightening the elbows, squeeze at the bottom, then return slowly without letting the elbows drift forward.

Use rope on low pulley, curl with neutral grip, lower with control.

Press rope down from high pulley, split rope at bottom for extra stretch.

Curl rope with palms up, rotate to palms down at top, lower slowly.

Press handle across body while rotating, alternate sides.

Sit tall at the cable row and take an underhand grip. Pull the handle toward the lower abdomen with elbows close to the body, then return slowly to full arm extension.

Sit tall at the cable row with a wide handle and knees slightly bent. Pull the handle toward the upper abdomen with elbows moving out and back, then extend the arms slowly without rounding the lower back.

Stand with the cable handle in one hand at chest height and the arm nearly straight. Reach the shoulder blade forward to punch the handle a few inches farther away without twisting, then let the shoulder blade return.

Set up at the cable station with one handle at chest height and take a stable stance. Press the handle forward until the arm is straight while resisting torso rotation, then return slowly.

Curl one handle at a time from low pulley, focusing on biceps isolation.

Pull one handle across body from high or low pulley, alternate sides.

Set the cable above shoulder height and sit or stand facing the stack. Pull one handle down and back toward the upper ribs, keeping the shoulder away from the ear, then return slowly.

Sit or kneel facing a high cable and grasp one handle overhead. Pull your elbow down toward the same-side hip while keeping the torso mostly still, then let the arm lengthen overhead under control before repeating.

Raise one handle out to side from low pulley, alternate arms.

Face away from the cable and hold one handle behind your head with the elbow pointing upward. Keep the upper arm still while straightening the elbow overhead, then lower the handle back under control.

Press one handle forward from chest level, alternate sides, keep stable.

Pull high pulley handle with one arm to chest, alternate sides.

Pull handle to hip with one arm, keep torso stable, alternate sides.

Pull low pulley handle on one leg, hinge at hips, alternate sides.

Lie chest-down on an incline bench or use the prescribed setup with the arms hanging vertically. Curl the cable toward the shoulders while keeping the upper arms still, then lower slowly.

Squat while holding handles, pull to row at top, return to squat.

Pull low pulley handles up and together while standing, target upper chest.

Set the cable handles low and stand in a staggered stance facing away from the stack. Press the handles upward and forward on an incline path, then return them toward the upper chest under control.

Press handles forward from chest level while standing, maintain core brace.

Pull high pulley handle across body, rotate torso, alternate sides.

Pull high pulley bar down with straight arms to thighs, engage lats.

Squat with handles at shoulders, press overhead as you stand.

Face away from low pulley, extend arms overhead with rope, keep elbows fixed.

Set the cable low, hinge forward, and hold the handle with your upper arm fixed beside your torso. Straighten the elbow until the arm extends behind you, squeeze the triceps, then bend the elbow slowly to return.

Attach a straight bar to a low pulley. Pull the bar straight up to your chin, leading with your elbows.

Set up with the cable so the arms can start extended. Pull the handles or weight toward the ribs by driving the elbows back, squeeze the upper back, then return slowly.

Set the cable above shoulder height and stand sideways to the stack. With both hands on the handle, rotate through the hips and torso as you pull diagonally downward toward the opposite hip, then return slowly to the high position.

Set the cable near the floor and stand sideways to the stack. Pull the handle diagonally upward across your body toward the opposite shoulder while rotating the hips and torso together, then return slowly to the low position.

Stand sideways to cable machine with handle at high position. Pull cable down and across body in diagonal chopping motion, rotating torso.

Set a cable pulley high. Stand sideways to the machine, grab the handle with both hands, and pull it down and across your body in a chopping motion.

Pull low pulley handles up in a Y shape, engaging shoulders and traps.

Sit in a leg press machine and place the balls of your feet on the bottom of the platform. Press the weight up by extending your ankles.

Standing calf raise machine. Rise up on toes, lower with control. Focus on full range of motion.

Stand on a flat surface or a ledge. Raise your heels up as high as possible, squeezing your calves, then lower them back down.

Seated chest press. Push handles forward from chest level. Machine provides stability for beginners learning pressing movement.

An Olympic lift. Lift a barbell from the floor to your shoulders in a 'clean', then press it overhead in a 'jerk'. Requires specific coaching.

Perform a bench press with your hands closer together (shoulder-width or less) to emphasize the triceps.

Sit on a bench and lean forward, resting your elbow against your inner thigh. Curl a dumbbell up towards your shoulder.

Place the top leg on a bench and support your upper body on the forearm. Lift the hips so the body forms a straight line, squeeze the inner thigh of the top leg, and hold while keeping the pelvis stacked.

Take a wide stance and hold the bodyweight securely. Shift your hips toward one side, bending that knee while keeping the opposite leg long, then push back to center and repeat to the other side.

Place your hands on a sturdy elevated surface and walk the feet back into a straight-body plank. Lower the chest toward the surface with the elbows angled back, then press to full arm extension.

Start in plank position. Drive knee toward opposite elbow in quick alternating motion, engaging obliques with each rep.

Lie on your back with your knees bent. Lift your head and shoulders off the floor, engaging your abs. Lower back down.

Step one leg behind and across, lower into lunge, alternate sides.

Riding a stationary or outdoor bicycle to elevate heart rate.

Lie on back, extend opposite arm and leg, return, switch sides.

Hang from pull-up bar for time

Hip hinge movement lifting barbell from floor

Lie on a decline bench, grip the barbell slightly wider than shoulder-width. Lower the bar to your lower chest, then press it back up.

Feet elevated, perform push-ups to target upper chest.

Perform a push-up with your hands close together, forming a diamond shape with your thumbs and index fingers. This variation emphasizes the triceps.

Using parallel bars, lower your body by bending your elbows until your shoulders are below your elbows, then press back up to the starting position.

An advanced core exercise popularized by Bruce Lee. Lying on a bench, grip it behind your head, and slowly lower your entire straightened body from a vertical to a horizontal position.

Lie on a bench and grip behind your head for support. Lift your hips and body into a straight line, then slowly lower from the shoulders toward the bench while keeping the trunk rigid; stop before the hips touch.

Lie on the floor with both dumbbells pressed above your chest. Keep one arm locked out while lowering the other until the upper arm touches the floor, press it back up, then alternate sides without letting the torso twist.

Press one dumbbell at a time on bench, alternate arms, stabilize core.

Lie on a bench with light dumbbells and a slight bend in the elbows. Move the arms in a wide controlled arc from near the hips toward overhead, then reverse the path without forcing the shoulders.

Set one foot slightly behind the other with only the toes of the rear foot assisting balance. Keep most of your weight on the front leg, hinge the hips back to lower the dumbbells, then extend the hips to stand.

Lie on bench, press dumbbells up from chest level. Lower with control. Keep core tight and feet planted on ground.

Curl dumbbells from arms extended to biceps contracted. Control the weight both up and down. Avoid swinging.

Set your chest firmly against the bench or machine pad and let the arms extend. Pull the dumbbells toward the ribs by driving the elbows back, then return slowly without lifting the chest.

Clean dumbbells to shoulders, press overhead, single or double arm.

Press dumbbells with neutral grip on bench, elbows close to body.

Stand in a split stance while holding the dumbbell in the hand opposite the front leg. Lower the back knee toward the floor, keep the front foot planted, then drive through the front leg to return upright.

Curl dumbbell across body with neutral grip, alternate arms.

Lie on the floor and press two dumbbells tightly together over your chest. Maintain constant inward pressure as you lower until the upper arms touch the floor, then press back up while continuing to squeeze the dumbbells together.

Upright row, rotate to external rotation, press overhead, reverse motion.

Stand with your heels elevated on a wedge or plates, feet fairly close, and dumbbells held at your sides or shoulders. Keep the torso tall, let the knees travel forward as you squat deeply, then drive through the forefoot and heel to stand.

Lie on back, hold dumbbells, extend opposite arm and leg, switch sides.

Hinge at hips, lower dumbbells toward ground, drive hips forward to return. Keep back straight and core tight.

On decline bench, lower dumbbells in arc, bring back together over chest.

On decline bench, press dumbbells up from chest, lower with control.

Stand on plates, hinge at hips, lower dumbbells for increased range.

Burpee with dumbbells, swing to overhead press at top, repeat.

Lie on floor, perform fly motion with dumbbells, limited range for safety.

Lie on floor, press dumbbells up, limited range emphasizes chest.

Lie on a flat bench with a dumbbell in each hand, palms facing each other. Lower the weights in an arc out to your sides, then bring them back up.

Lie on your back with the soles of the feet together and knees open. Place the dumbbell over the hips, tuck the pelvis slightly, and squeeze the glutes to lift the hips before lowering under control.

Hold dumbbells in front of your thighs. Raise one or both dumbbells straight in front of you to shoulder height.

Hold or position the dumbbells securely and step one foot backward. Lower the back knee toward the floor while keeping most of the pressure through the front foot, then drive forward to stand.

Hold one dumbbell at chest, step into lunge, alternate legs.

Take a wide stance with the dumbbells weights between your feet and hinge forward. Row one weight toward the hip while the other stays grounded, lower it, then alternate sides without twisting the torso.

Stand holding dumbbells with a neutral grip (palms facing each other). Curl the weights up towards your shoulders, then lower them.

Elevate your heels and hold one dumbbell vertically at your chest. Keep your torso upright as you squat down between your hips, allowing the knees to travel forward, then push through the feet to stand.

Press dumbbells together on chest, push up while maintaining contact.

On incline bench, lower dumbbells in arc, bring back together over chest.

Hold the dumbbells with palms facing each other. Keep the elbows close to the torso as you curl toward the shoulders, then lower until the arms are straight.

Lie on an incline bench with a dumbbell in each hand. Push the dumbbells up until they touch at the top, then lower them slowly.

Lie on an incline bench and press the dumbbells firmly together over the upper chest. Keep squeezing them together as you lower toward the chest and press back up, emphasizing chest tension rather than letting the bells separate.