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
The Wide Push-Up is a bodyweight pressing variation performed with the hands outside shoulder width. The chest provides most of the pressing effort while the shoulders, tricep...
Read exercise guideThe Close Triceps Push-Up uses a narrower hand position to increase the elbow-extension demand. The triceps provide the main effort while the chest and shoulders continue to a...
Read exercise guideFeet-Elevated Push-Ups place the toes on a bench or platform, shifting more body weight toward the hands. The chest, shoulders, and triceps press the body while the trunk keep...
Read exercise guideThis push-up variation places the feet on an exercise ball, combining elevated pressing with an unstable lower-body support. The chest, shoulders, and triceps press while the...
Read exercise guidePushups are a bodyweight pressing exercise that primarily train the chest, with the shoulders and triceps assisting. The hands and feet stay on the floor while the torso lower...
Read exercise guideClose and Wide Push-Ups use the same basic bodyweight press with different hand placements. A closer position generally increases the triceps demand, while a moderately wider...
Read exercise guideThe Pyramid is an exercise-ball position in which the hips rest on top of the ball while the hands and feet contact the floor. The lower back and shoulders help stabilize the...
Read exercise guideThe Side-Lying Quad Stretch uses a belt, rope, or band to bring the top heel toward the glutes. Bending the knee and extending the hip places the quadriceps, particularly the...
Read exercise guideQuadriceps-SMR applies foam-roller pressure to the muscles along the front of the thigh. The hands or forearms control how much body weight reaches the roller.
Read exercise guideThe Quick Leap is a reactive plyometric drill that combines a jump onto a box with an immediate second jump. The quadriceps, calves, and hamstrings contribute to takeoff and l...
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