Exercises

Partial Squat Exercise Form Guide with Video & Pictures

Exercise Name Partial Squat Also Called Partials, Half Squat Primary Muscles Quadriceps Secondary Muscles Calves, Glutes, Hamstrings, Hip Adductors, Spinal Erectors Function Strength Mechanics Compound Force Push Required Equipment Barbell, Power rack Optional Equipment Knee Wraps, Weight Lifting Belt Experience Advanced Rep Range 1-5 Tempo 2-0-X-0 Variations Partial Band Squat, Partial Reverse Band Squat, Partial Squat with Chains, Squat Lockout Alternatives Front …

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Dumbbell Shoulder Press Exercise Form Guide with Video & Pictures

Exercise Name Dumbbell Shoulder Press Also Called Seated Dumbbell Press Primary Muscles Shoulders Secondary Muscles Chest, Triceps, Upper Back Function Strength Mechanics Compound Force Push Required Equipment Dumbbells, Seated Utility Bench or Adjustable Weight Bench Experience Beginner Rep Range 5-12 Tempo 2-1-1-0 Variations Dumbbell Unilateral Shoulder Press, Dumbbell Standing Shoulder Press, Barbell Seated Overhead Press Alternatives Overhead Press, Push …

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Leg Press Exercise Form Guide with Video & Pictures

Exercise Name Leg Press Primary Muscles Quadriceps Secondary Muscles Glutes, Hamstrings Function Strength Mechanics Compound Force Push Required Equipment 45° Leg Press Sled Optional Equipment Knee Wraps Experience Beginner Rep Range 5-20 Tempo 2-0-1-0 Variations Unilateral Leg Press Alternatives Barbell Squat, Hack Squat Leg Press Instructions Note: Pictures coming soon! 1. Starting Position Plant butt firmly …

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Push Press Exercise Form Guide with Video & Pictures

Exercise Name Push Press Primary Muscles Shoulders Secondary Muscles Chest, Glutes, Hamstrings, Quadriceps, Triceps, Upper Back Function Strength, Explosiveness Mechanics Compound Force Push Required Equipment Barbell, Power Rack Optional Equipment Knee Wraps, Wrist Wraps Experience Intermediate Rep Range 3-8 Tempo 1-0-X-0 Variations Power Clean and Push Press, Barbell Overhead Press Alternatives Clean and Jerk, Overhead Rack Lockout, Dumbbell Shoulder Press, Dumbbell One …

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Band Squat Exercise Form Guide with Video & Pictures

Exercise Name Band Squat Also Called Squat with Bands Primary Muscles Glutes Secondary Muscles Calves, Hamstrings, Quadriceps, Spinal Erectors Function Strength, Explosiveness Mechanics Compound Force Push Required Equipment Barbell, Bands, Power Rack Optional Equipment Weight Lifting Belt, Knee Wraps Experience Advanced Rep Range 1-5 Tempo 2-0-X-0 Variations Reverse Band Squat Alternatives Barbell Squat, Box Squat, Squat with Chains Band Squat Instructions …

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Barbell Good Morning Exercise Form Guide with Video & Pictures

Exercise Name Barbell Good Morning Also Called Stiff Leg Good Morning, Arched Back Good Morning Primary Muscles Hamstrings Secondary Muscles Glutes, Lower Back Function Strength Mechanics Compound Force Pull Required Equipment Barbell, Power Rack Optional Equipment Lifting Belt Experience Beginner Rep Range 3-12 Tempo 2-0-1-0 Variations Bent Leg Good Morning, Round Back Good Morning, Seated Good …

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Barbell Shrug Exercise Form Guide with Video & Pictures

Exercise Name Barbell Shrug Also Called Shoulder Shrug Primary Muscles Trapezius Secondary Muscles None Function Strength, Hypertrophy Mechanics Isolation Force Pull Required Equipment Barbell, Power Rack Optional Equipment Chalk, Lifting Straps Experience Beginner Rep Range 6-15 Tempo 1-1-1-1 Variations Behind the Back Shrugs, Power Shrugs, Dumbbell Shrugs, Trap Bar Shrug, Snatch Shrug, Clean Shrug Alternatives …

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Push Up Exercise Form Guide with Video & Pictures

Exercise Name Push Up Primary Muscles Pectoralis Major, Pectoralis Minor Secondary Muscles Abs, Hamstrings, Spinal Erectors, Shoulders, Triceps Function Strength Mechanics Compound Force Push Required Equipment Bodyweight Optional Equipment None Experience Beginner Rep Range 8-20+ Tempo 2-0-1-0 Variations Bent Knee Push Up, Feet Elevated Push Up, Weighted Push Up, Clapping Push Up, Triangle Push Up Alternatives Bench Press, Dips Push Up …

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Barbell Lying Triceps Extension Exercise Form Guide with Video & Pictures

Exercise Name Barbell Lying Triceps Extension Also Called Lying French Press Primary Muscles Triceps Secondary Muscles None Function Strength Mechanics Isolation Force Push Required Equipment EZ Curl Barbell, Weight Bench Experience Beginner Rep Range 8-15 Tempo 2-0-1-0 Variations Skullcrushers, Dumbbell Lying Triceps Extension, Overhead Triceps Extension Alternatives Triceps Kickback, Triceps Pushdown, Close Grip Bench Press, Diamond Push …

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Dumbbell Lateral Raise Exercise Form Guide with Video & Pictures

Exercise Name Dumbbell Lateral Raise Also Called Side Lateral Raise, Side Raise Primary Muscles Shoulders (Lateral Deltoid) Secondary Muscles Shoulder (Rear Deltoid) Function Hypertrophy Mechanics Isolation Force Pull Required Equipment Dumbbell Experience Beginner Rep Range 8-15 Tempo 2-1-1-0 Variations One Arm Lateral Raise, Incline Dumbbell Lateral Raise Alternatives Upright Row, Dumbbell Raise Dumbbell Lateral Raise …

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