Published guides
The Clock Push-Up is an explosive push-up variation in which the hands and body travel sideways after each repetition. The chest, shoulders, and triceps create enough force fo...
Read exercise guideThe Band Crossover is a standing chest exercise performed while facing away from an anchor point. The arms begin in a wide T position and move forward in an arc. The chest pro...
Read exercise guideThe Decline Barbell Bench Press is performed with the torso angled downward and the legs secured beneath the bench pads. The chest provides the primary pressing force while th...
Read exercise guideThe Decline Dumbbell Bench Press trains the chest with the torso angled downward. The shoulders and triceps assist as each dumbbell lowers beside the chest and presses upward...
Read exercise guideThe Decline Dumbbell Fly is a chest exercise performed with the torso angled downward. The arms move outward and inward through a wide arc while maintaining a slight bend at t...
Read exercise guideThe Decline Push-Up is performed with the feet elevated on a box or bench. This shifts more bodyweight toward the hands and increases the demand on the chest, shoulders, and t...
Read exercise guideThe Decline Smith Press uses a decline bench beneath a Smith machine. The chest provides the primary pressing force while the shoulders and triceps assist. The fixed rails gui...
Read exercise guideChest Dips are performed on parallel bars with a slight forward torso lean. The chest provides the main pressing force while the shoulders and triceps assist. The body lowers...
Read exercise guideThe Drop Push is an advanced upper-body plyometric drill. The hands begin on two low platforms before the athlete pushes away, moves the hands inward, and lands in a floor pus...
Read exercise guideThe Dumbbell Bench Press is a flat-bench pressing exercise for the chest. The shoulders and triceps assist as each dumbbell lowers beside the torso and presses back upward. Be...
Read exercise guideBuild your routine
Use GMLYFT to organize the exercises you choose, log each working set, and keep the useful details connected to your training history.