Exercise library
Pick a muscle group or browse our full library. Every guide breaks down the movement, the muscles targeted, and the setup cues you need to know before adding it to your routine.
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Published guides
Despite the name Chair Squat, the source instructions describe a Smith-machine squat with the feet positioned in front of the bar. The quadriceps perform much of the work whil...
Read exercise guideThe Chair Upper Body Stretch uses the back of a chair as a hand support while the torso moves forward. The position may be felt through the shoulders, chest, and biceps. Strai...
Read exercise guideThe Chest and Front of Shoulder Stretch uses a light dowel, body bar, or broomstick held with a wide grip. The arms lift overhead and may continue slightly behind the head as...
Read exercise guideThe Multiple-Response Chest Push is a repeated kneeling medicine-ball throw. Each repetition drives the ball forward from the chest and allows the body to fall onto the hands...
Read exercise guideThe Single-Response Chest Push is a kneeling medicine-ball throw performed one repetition at a time. The ball is driven forward from the chest as the hips and torso follow thr...
Read exercise guideThe Chest Push from a Three-Point Stance is an explosive medicine-ball throw that begins from a low athletic position. The athlete gathers the ball during the first step and r...
Read exercise guideThe Chest Push with Run Release combines an explosive medicine-ball pass with an immediate sprint. The ball moves from a low starting position to the chest during the first st...
Read exercise guideThe Chest Stretch on a Stability Ball is a kneeling one-arm stretch. The elbow rests on top of the ball while the torso lowers toward the floor. The moving ball allows the arm...
Read exercise guideThe Chest-Supported Row trains the middle back and lats while a machine pad supports the torso. The biceps assist as the elbows bend and travel behind the body. Chest support...
Read exercise guideChild's Pose is a kneeling resting position that gently flexes the hips and spine. Sitting the hips toward the heels may create a stretch through the lower back, middle back,...
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