Exercise Library
Technique breakdowns, common mistakes and set-and-rep guidance for every movement we program.
Showing 22 of 22 exercises
Chest
The benchmark upper-body press. Builds chest, front delts and triceps under heavy, repeatable load.
Upper Chest
Biases the upper chest and lets each arm work independently through a longer range.
Chest
A full-body press that trains the chest and triceps while demanding real trunk control.
Back
The most approachable way to train a vertical pull and build width through the lats.
Back
Heavy horizontal pulling that builds mid-back thickness and reinforces your hinge position.
Back / Biceps
The hardest honest measure of relative upper-body strength, and the best biceps builder there is.
Shoulders
Standing vertical press that builds shoulder size and exposes any weakness in your bracing.
Shoulders
The most direct way to train the side delt — the muscle that actually makes shoulders look wide.
Biceps
Simple, scalable biceps work with a free range of motion at the wrist and shoulder.
Triceps
Constant-tension triceps work that is easy to load precisely and kind to the elbows.
Triceps
The heaviest triceps movement available, and the most direct carryover to a bigger bench.
Quads / Glutes
The heaviest lower-body lift most people will ever do, and the fastest route to leg size.
Quads / Glutes
The best squat to learn on. The front-loaded weight teaches an upright torso automatically.
Quads
Heavy quad loading with a fixed path, so you can push close to failure safely and alone.
Legs
Trains rate of force development — how fast you can express the strength you already have.
Hamstrings / Glutes
The definitive hinge. Loads the hamstrings in a stretched position and bulletproofs the posterior chain.
Glutes
Loads the glutes hardest exactly where they are strongest — full hip extension.
Glutes / Hamstrings
A ballistic hinge that builds hip power and conditioning in the same set.
Core
Trains the core to resist extension — the job it actually does under a heavy bar.
Core
The hardest bodyweight abdominal movement, and a serious test of grip and shoulder control.
Shoulders
A supported vertical press that lets you train the delts hard without taxing the trunk.
Chest
Isolates the chest with constant tension through a long arc that pressing cannot reach.