Strength Exercises 65

  • Bench Press

    The bench press is a compound exercise that strengthens the chest, shoulders, and triceps. It builds upper body strength, enhances muscle mass, and improves pressing power.

    Upper body
    pectoralis major, triceps, deltoids

    Intermediate

  • Incline Dumbbell Press

    This exercise isolates the upper chest, shoulders, and triceps, making it ideal for developing strength and muscle mass in the upper body.

    Chest
    upper pectoralis major, anterior deltoids, triceps brachii

    Intermediate

  • Seated Dumbbell Press

    This exercise strengthens the shoulders and triceps by pressing dumbbells overhead in a stable, seated position. Ideal for improving upper body strength and stability.

    Shoulders
    deltoids, triceps brachii

    Intermediate

  • Push-Ups

    Push-ups are a versatile bodyweight exercise that builds strength in the chest, shoulders, and triceps while improving core stability. Ideal for beginners and advanced fitness enthusiasts alike.

    Chest
    pectoralis major, shoulders, triceps

    Beginner

  • Incline Barbell Rows

    Incline barbell rows focus on the traps, rhomboids, and rear delts, helping to build strength and size in the upper back. This variation offers greater isolation and range of motion.

    Back
    trapezius, rhomboids, rear deltoids

    Intermediate

  • Incline Bench Press

    The incline bench press targets the upper chest, shoulders, and triceps, enhancing strength and muscle development in the upper body. Perfect for a fuller chest appearance and increased pushing power.

    Chest
    pectoralis major (upper), anterior deltoids, triceps brachii

    Intermediate

  • Dips

    Dips are a compound exercise that emphasizes the lower chest and triceps, improving strength and hypertrophy in the upper body.

    Chest
    Pectoralis Major (Lower)

    Intermediate

  • Decline Bench Press

    The decline bench press is a compound exercise that emphasizes the lower chest, improving strength and size in the pectoral muscles.

    Chest
    Pectoralis Major (Lower)

    Intermediate

  • Close-Grip Bench Press

    The close-grip bench press is a compound exercise that focuses on the triceps and chest, ideal for building upper body strength and muscle mass.

    Triceps Brachii, Pectoralis Major

    Intermediate

  • Deadlift

    The deadlift is a full-body compound exercise that strengthens the back, glutes, and hamstrings, making it a cornerstone of strength training.

    Hamstrings, Gluteus Maximus, Erector Spinae

    Intermediate
    Advanced

  • Romanian Deadlift

    The Romanian deadlift is a compound exercise targeting the hamstrings and glutes, ideal for building lower body strength and improving flexibility.

    Hamstrings, Gluteus Maximus, Erector Spinae

    Intermediate

  • Barbell Curl

    The barbell curl is a classic isolation exercise for building biceps strength and size.

    Upper arm
    Biceps, Biceps brachii

    Beginner

  • Skull Crushers

    Skull crushers are perfect for building triceps size and strength, especially the long head.

    Upper arm
    Triceps Brachii

    Intermediate

  • Overhead Tricep Extension

    The overhead tricep extension is an excellent isolation exercise for targeting the triceps, helping build strength and muscle definition.

    Upper arm
    Triceps brachii

    Beginner
    Intermediate

  • Standing Hammer Curls

    Standing hammer curls are an effective way to build arm strength and size by engaging both the biceps and the brachioradialis.

    Arms
    Biceps, Biceps brachii, Brachioradialis

    Beginner
    Intermediate

  • Grip Strengthener

    Grip strengtheners are excellent for building hand and forearm strength, improving grip endurance, and aiding in various sports and strength activities.

    Lower arm
    Flexor Digitorum Profundus, Flexor Digitorum Superficialis

    Beginner
    Intermediate
    Advanced

  • Farmer's Walk

    The farmer's walk is a simple yet effective exercise for enhancing grip strength, building forearm muscles, and improving overall endurance.

    Lower arm
    Forearm Flexors, Forearm Extensors

    Beginner
    Intermediate
    Advanced

  • Zottman Curl

    Zottman curls are an effective exercise for building arm strength and size by combining traditional and reverse curls into one powerful movement.

    Biceps, Biceps brachii, Brachioradialis, Flexor Carpi Radialis

    Intermediate

  • Reverse Curl

    Reverse curls are a great way to build forearm strength, improve grip, and enhance the brachioradialis muscle.

    Lower arm
    Brachioradialis

    Beginner
    Intermediate

  • Reverse Grip Barbell Bicep Curls

    Reverse grip barbell bicep curls are ideal for building forearm strength, improving grip, and enhancing the brachialis muscle.

    Arms
    Brachialis, Forearm Extensors

    Intermediate

  • Standard Pull-Up

    The standard pull-up is a powerful compound exercise for building upper-body strength and improving endurance, focusing on the lats, biceps, and forearms.

    Upper body
    Latissimus Dorsi, Biceps Brachii

    Intermediate

  • Pull Up

    Pull-ups are one of the best compound exercises for building upper-body strength and muscle mass, targeting the lats, biceps, and shoulders.

    Upper body
    Latissimus Dorsi, Biceps, Biceps brachii, Shoulders

    Intermediate
    Advanced

  • Chin-Up

    Chin-ups are a great compound exercise for building upper-body strength, focusing on the biceps and latissimus dorsi.

    Upper body
    Biceps, Biceps brachii, Latissimus dorsi

    Intermediate

  • Wide-Grip Pull-Up

    Wide-grip pull-ups are great for increasing upper-body strength and width by placing greater emphasis on the latissimus dorsi.

    Upper body
    Latissimus Dorsi

    Intermediate
    Advanced

  • Neutral-Grip Pull-Up

    Neutral-grip pull-ups are a great compound exercise for building upper-body strength while reducing strain on the shoulders.

    Upper body
    Latissimus Dorsi, Biceps Brachii

    Intermediate

  • Commando Pull-Up

    Commando pull-ups are an advanced compound exercise that targets the lats and core while adding a rotational challenge.

    Upper body
    Latissimus Dorsi, Core

    Advanced

  • Shoulder Press

    A fundamental exercise for building shoulder strength and size, also engaging the triceps.

    Upper body
    Deltoids

    Intermediate

  • Arnold Press

    Combines a shoulder press with rotation, targeting all parts of the deltoids comprehensively.

    Shoulders
    Anterior Deltoid, Medial Deltoid, Posterior Deltoid

    Intermediate

  • Upright Row

    Targets the deltoids and trapezius muscles, enhancing shoulder and upper back strength.

    Shoulders
    Medial Deltoid, Trapezius

    Intermediate

  • Shrugs

    Primarily targets the trapezius muscles, with benefits for the upper back and posture.

    Shoulders
    Trapezius

    Beginner
    Intermediate

  • Barbell Shrugs

    Focuses on the trapezius muscles by elevating the shoulders, improving upper back strength and posture.

    Trapezius

    Beginner
    Intermediate

  • Tricep Dip

    A bodyweight staple for building strong triceps and upper body.

    Upper arm
    Triceps brachii

    Intermediate

  • Tricep Pushdown

    A great isolation exercise for strengthening and defining the triceps using a cable machine.

    Arms
    Triceps Brachii

    Beginner
    Intermediate

  • Cable Tricep Pushdown

    A classic isolation exercise for triceps that helps build arm strength and definition.

    Upper arm
    Triceps brachii

    Beginner

  • Plank

    A classic isometric core exercise that builds endurance and strengthens the entire abdominal region.

    Abdominals, Rectus Abdominis, Obliques, Transverse Abdominis

    Beginner

  • Hanging Leg Raise

    An advanced core exercise that targets the lower abdominals and improves core strength and control.

    Rectus Abdominis, Hip Flexors

    Intermediate
    Advanced

  • Hanging Knee Raises with Twist

    An advanced exercise for strengthening the lower abs and obliques, enhancing core stability and rotational power.

    Obliques, Rectus Abdominis

    Intermediate
    Advanced

  • Side Plank

    An excellent isometric exercise for building core endurance, targeting the obliques and improving side-to-side stability.

    Obliques, Rectus Abdominis, Transverse Abdominis

    Beginner
    Intermediate

  • Calf Raise

    An excellent isolation exercise to strengthen and grow the calf muscles, improving ankle stability and overall leg strength.

    Lower leg
    Gastrocnemius, Soleus

    Beginner

  • Leg Press Calf Raise

    A highly effective exercise for isolating and strengthening the calf muscles using the leg press machine.

    Lower leg
    Gastrocnemius, Soleus

    Intermediate

  • Single-Leg Calf Raise

    A great unilateral exercise to improve calf strength, balance, and muscle symmetry.

    Lower leg
    Gastrocnemius, Soleus

    Intermediate

  • Standing Barbell Calf Raise

    A great exercise for building calf strength and size using a barbell for added resistance.

    Lower leg
    Gastrocnemius

    Intermediate

  • Dumbbell Jump Squat

    A high-intensity plyometric exercise designed to develop explosive power in the lower body.

    Gastrocnemius, Soleus, Quadriceps, Hamstrings

    Advanced

  • Squat

    A staple compound exercise that targets multiple muscle groups in the lower body, promoting overall strength and hypertrophy.

    Quadriceps, Glutes, Hamstrings

    Beginner
    Intermediate
    Advanced

  • Leg Press

    A versatile compound exercise ideal for targeting the major muscle groups in the lower body with reduced stress on the lower back.

    Quadriceps, Glutes, Hamstrings

    Beginner
    Intermediate
    Advanced

  • Lunges

    A versatile compound exercise that strengthens the quads, hamstrings, and glutes while improving stability and coordination.

    Upper leg
    Quadriceps, Hamstrings, Gluteus Maximus

    Beginner
    Intermediate
    Advanced

  • Bent-Over Row

    A highly effective exercise for building back strength and size, focusing on the lats, rhomboids, and traps.

    Back
    Latissimus Dorsi, Rhomboids, Trapezius

    Intermediate

  • Reverse Crunches

    A great exercise for isolating the lower abs and improving core strength.

    Rectus Abdominis (lower part)

    Beginner
    Intermediate

  • Cable Crunches

    A great core exercise for building strength and definition in the rectus abdominis.

    Rectus Abdominis

    Beginner
    Intermediate

  • T-Bar Row

    An essential exercise for developing back strength and thickness, targeting the middle and upper back.

    Back
    Latissimus Dorsi, Rhomboids, Trapezius

    Intermediate

  • Single-Arm Dumbbell Row

    Isolates one side of the back at a time, focusing on the lats and increasing unilateral strength.

    Back
    Latissimus Dorsi

    Beginner
    Intermediate

  • Back Extension

    Also known as hyperextension, this exercise strengthens the lower back muscles, particularly the erector spinae, using a hyperextension bench.

    Back
    Erector Spinae

    Beginner
    Intermediate

  • Leg Curl

    Leg curls are great for isolating your hamstrings, helping with strength, stability, and aesthetics in the back of your legs.

    Legs
    Hamstrings

    Beginner
    Intermediate

  • Glute Bridge

    A simple and effective exercise for strengthening glutes and hamstrings, improving hip mobility and stability.

    Upper leg
    Gluteus Maximus, Hamstrings

    Beginner

  • Bulgarian Split Squat

    A great exercise for unilateral leg strength, improving balance and working the glutes, quads, and hamstrings.

    Upper leg
    Quadriceps, Hamstrings, Gluteus Maximus

    Intermediate

  • Front Squat

    A front-loaded squat that focuses on building quads, glutes, and core strength, while also improving posture.

    Lower body
    Quadriceps, Glutes, Core

    Intermediate

  • Good Mornings

    Good mornings are excellent for strengthening the posterior chain, improving flexibility, and building core stability.

    Hamstrings, Gluteus Maximus, Erector Spinae

    Intermediate

  • Stalled Squat

    Stalled squats are excellent for building muscle endurance and strength in the quadriceps and glutes.

    Lower body
    Quadriceps, Glutes

    Intermediate

  • Skater Squat

    Skater squats are excellent for improving unilateral strength, balance, and coordination.

    Lower body
    Quadriceps, Glutes

    Intermediate

  • Wall Sit

    Wall sits are great for building endurance and strengthening the quadriceps without requiring any equipment.

    Lower body
    Quadriceps

    Beginner

  • Hollow Hold

    Hollow holds are great for building core strength and enhancing overall stability.

    Abdominals

    Intermediate

  • Halo

    Halos are excellent for enhancing shoulder mobility and building upper body strength.

    Upper body
    Deltoids, Triceps, Upper Back

    Intermediate

  • Step-out Lunges

    Step-out lunges help to strengthen the glutes and thighs, while enhancing lower body flexibility.

    Lower body
    Glutes, Quadriceps

    Intermediate

  • Step-back Lunges

    Step-back lunges are great for targeting the quadriceps and glutes while improving balance and lower body strength.

    Lower body
    Quadriceps, Glutes, Hamstrings

    Beginner

  • Step-forward Lunges

    Step-forward lunges are perfect for strengthening and toning the glutes and quads.

    Lower body
    Quadriceps, Glutes

    Beginner