Push Pull Legs

A flat bench press using a barbell to train the chest, triceps, and shoulders with a horizontal pressing motion.

• Lie flat on the bench with your eyes under the bar and plant your feet firmly on the floor.
• Grip the bar slightly wider than shoulder width and straighten your arms to unrack it over your chest.
• Lower the bar under control to your mid-chest while keeping your wrists stacked over your forearms.
• Lightly touch your chest, then press the bar straight up until your arms are fully extended.
• Guide the bar back into the rack once you finish the set.

Exercise page

A pressing exercise on an incline bench using a barbell to train the upper chest, shoulders, and triceps.

• Set an incline bench and lie back with your eyes under the bar and your feet flat on the floor.
• Grip the bar slightly wider than shoulder width with straight wrists and pull your shoulder blades down and back.
• Unrack the bar and hold it above your upper chest with your arms straight.
• Lower the bar under control to your upper chest, keeping your elbows slightly tucked from straight out.
• Press the bar upward until your arms are straight again, keeping the bar path over your shoulders.
• Rack the bar back onto the supports with control after your final rep.

Exercise page

A standing barbell press that builds overall shoulder strength and stability.

• Stand with feet hip-width apart and barbell at shoulder height.
• Grip the bar with hands just outside shoulder-width.
• Brace your core and squeeze your glutes.
• Press the barbell overhead to full arm extension.
• Lower the bar slowly back to shoulders.

Exercise page

A bodyweight exercise that targets the triceps through a pressing motion while lowering and raising the body.

• Sit on a bench or chair with hands gripping the edge.
• Extend legs forward and slide hips off the seat.
• Lower body by bending elbows to 90 degrees.
• Press through palms to straighten arms and lift body.
• Repeat for reps.

Exercise page

A bodyweight pulling exercise that develops lat and upper body strength using a hanging bar.

• Stand under a pull-up bar and grip it with your chosen grip (overhand for pull-up, underhand for chin-up).
• Hang at full arm extension with shoulders engaged.
• Brace your core and pull your chest up toward the bar by driving elbows down.
• Clear the bar with your chin or chest as you squeeze your lats.
• Lower yourself under control to the starting hang position.

Exercise page

A rowing movement that targets the back muscles while bracing the core in a bent-over position.

• Stand with feet shoulder-width apart holding dumbbells.
• Hinge at hips, keeping back flat and chest up.
• Let arms hang straight down, palms facing each other.
• Pull dumbbells to your sides, elbows close to body.
• Lower the weights under control to starting position.

Exercise page

A cable exercise performed with a wide grip that primarily targets the latissimus dorsi to build back width and upper body strength.

• Adjust the thigh pad and sit at the cable pulldown machine.
• Grip the wide bar overhead with a pronated (overhand) grip, hands wider than shoulders.
• Lean back slightly, brace your core, and retract your shoulder blades.
• Pull the bar down to your upper chest, driving elbows down and out.
• Pause briefly, then slowly release the bar back to the starting position.

Exercise page

A standing biceps exercise where you curl a barbell from your thighs to shoulder height with an underhand grip.

• Stand tall with your feet hip-width apart and hold the barbell at your thighs with an underhand grip.
• Set your shoulders back, brace your torso, and keep your elbows pinned by your sides.
• Curl the bar upward by bending your elbows until the bar reaches about shoulder height.
• Pause briefly at the top and squeeze your biceps without letting your elbows drift forward.
• Lower the bar slowly back to your thighs until your arms are straight.

Exercise page

Classic compound lower body lift with barbell across traps, targeting quads and glutes.

• Position barbell on upper traps, unrack.
• Stand with feet shoulder-width apart.
• Descend into squat keeping back neutral.
• Lower until thighs parallel or below.
• Drive up through heels to standing.

Exercise page

A lower-body exercise where you hold dumbbells and step into alternating lunges to train the glutes, quads, and legs.

• Stand tall with a dumbbell in each hand at your sides and your feet hip-width apart.
• Step one foot forward far enough that both knees can bend comfortably.
• Lower your body until your front thigh is nearly parallel to the floor and your back knee drops toward the floor.
• Keep your torso upright and your front foot flat as you pause briefly at the bottom.
• Push through your front heel to return to standing.
• Repeat on the other side, alternating legs each rep.

Exercise page

A hip-hinge deadlift with dumbbells that emphasizes the hamstrings and glutes while keeping only a slight knee bend.

• Stand tall with your feet hip-width apart, holding a dumbbell in each hand in front of your thighs.
• Soften your knees slightly and brace your midsection.
• Push your hips straight back and slide the dumbbells down the front of your legs.
• Lower until the dumbbells reach mid-shin or you feel a strong hamstring stretch while keeping your back flat.
• Drive your feet into the floor and extend your hips to stand back up.
• Finish tall with the dumbbells at your thighs and repeat.

Exercise page

A machine hamstring exercise done face down by bending the knees to curl a padded lever toward the glutes.

• Adjust the machine so your knees line up with the machine's pivot and the pad rests against the back of your lower legs above your heels.
• Lie face down on the bench with your legs straight and grab the handles or bench edges for support.
• Press your hips into the pad and point your toes forward to set your start position.
• Curl the pad upward by bending your knees until your heels move toward your glutes.
• Pause briefly at the top while keeping your hips down and thighs on the pad.
• Lower the pad back down under control until your legs are straight again.

Exercise page