BICEPS

Build a strong pair of arms and improve your t-shirt appeal by including the bicep exercises in this section in your upper body workout routines.

TRICEPS

Improve arm strength and size by including the triceps exercises in this section in your upper body workout routines.

FOREARMS

Build a strong grip and improve your ability to carry everyday objects and manipulate a barbell by including the forearm exercises in this section in your regular workout routines.

SHOULDERS

Build a strong, stable upper body by including the shoulder exercises in this section in your upper body workout routines.

CHEST

Build a big, strong upper body and improve your pressing strength by including the chest exercises in this section in your upper body workout routines.

BACK

Build a strong back, improve your posture and increase your full body strength by including the back exercises in this section in your workout routines.

CALVES

Round out your leg training and improve your lower body explosivity and control by including the calf exercises in this section in your lower body workout routines.

QUADS

Build a firm pair of legs by including the quad exercises in this section in your lower body workout routines.

GLUTES

Build up your body’s strength base and improve lower body power and stability by including the glute exercises in this section in your lower body workout routines.

HAMSTRINGS

Build a strong set of legs, strengthen your posterior chain and ward off injury by including the hamstring exercises in this section in your lower body workout routine.

ABS

Build a strong core and improve your posture by including the exercises in this section in your core workout routine.

Barbell Bench Press

The barbell bench press is one of the most effective upper-body strength training movements for building the upper chest, chest muscles, triceps brachii, and anterior deltoids.

Barbell Decline Bench Press

The barbell decline bench press is a key bench press variation designed to emphasise the lower chest while still training the triceps brachii, anterior deltoids, and upper-body pressing muscles.

Barbell Incline Bench Press

The barbell incline bench press is one of the most effective bench press variations for building the upper chest, especially the clavicular head of the pectoralis major.

Cable Standing Fly

The cable standing fly is a highly effective chest exercise that isolates the chest muscles using constant tension from the cable machine.

Chest Dip

The chest dip is one of the most effective upper-body body-weight exercises for building the chest muscles,

Dumbbell Bench Press

The dumbbell bench press is a powerful bench press variation that builds chest muscles

Dumbbell Decline Bench Press

The decline dumbbell bench press is a key bench press variation designed to emphasise the lower chest (sternal head of the pectoralis major)

Dumbbell Fly

The dumbbell fly (also called the dumbbell chest fly or chest fly) is a chest-focused movement that stretches and contracts the chest muscles through a long range of motion.

Dumbbell Incline Bench Press

The dumbbell incline bench press is a key upper-chest exercise that targets the upper chest muscles (clavicular head), anterior deltoids, and triceps while improving shoulder stability and pressing strength.

Dumbbell Incline Fly

The dumbbell incline fly is a chest-focused exercise that targets the upper chest muscle group, with particular emphasis on the clavicular head of the pectoralis major.

Push-up

The push up is a classic body weight chest exercise that builds upper body strength by training the pectoralis major muscles, pectoral muscles, upper arms, shoulders, triceps, and core muscles.

Push-up for Ladies

The push-up for ladies is a foundational body weight and strength training exercise used to build upper body strength while engaging the entire body.

Dumbbell Fly for Ladies

The dumbbell fly for ladies is a classic dumbbell chest exercise that targets the chest muscles (pecs) while engaging the arm muscles, shoulder region, and stabilising muscles of the upper body.

Dumbbell Bench Press for Ladies

The dumbbell bench press for ladies is a staple chest exercise used to build upper body strength and develop strong, balanced pressing mechanics.

Barbell Incline Bench Press for Ladies

The barbell incline bench press for ladies is a chest exercise that increases emphasis on the upper chest muscles, particularly the clavicular head of the pectoralis major.

Barbell Bench Press for Ladies

The barbell bench press for ladies is a foundational strength training exercise used to build upper body strength and increase muscle mass.

Dumbbell Incline Bench Press for Ladies

The Dumbbell Incline Bench Press for Ladies is a dumbbell exercise that targets your pectorals. It also recruits the anterior deltoids and triceps to keep you stable and moving well from start to finish. 

Barbell Decline Bench Press for Ladies

The barbell decline bench press for ladies is a bench press exercise that places greater emphasis on the lower chest, specifically the sternal head of the pectoralis major.

Dumbbell Decline Bench Press for Ladies

The dumbbell decline bench press for ladies is a chest-focused bench press exercise that places more emphasis on the lower chest, particularly the sternal head of the pectoralis major.

Dumbbell Incline Fly for Ladies

The dumbbell incline fly for ladies is a chest exercise that targets the upper chest muscles, particularly the upper pecs and clavicular head of the pectoralis major.

Barbell Decline Wide Grip Press

The barbell decline wide grip press is a barbell bench press variation that places strong emphasis on the chest muscles, particularly the lower chest (sternal head of the pectoralis major).

Barbell Wide Bench Press

The barbell wide bench press is a bench press variation designed to place greater emphasis on the chest muscles, particularly the pectoralis major.

Cable Bench Press

The cable bench press is a compound cable chest press exercise that targets the chest muscles, primarily the pectoralis major, while also recruiting the anterior deltoids and triceps as secondary muscles.

Cable Crossover Variation

The cable crossover variation is a staple cable chest exercise that targets the chest muscles, primarily the pectoralis major, with support from the pectoralis minor, anterior deltoids, and stabilising muscles of the upper body.

Cable Decline Fly

The cable decline fly is a chest isolation exercise performed on a cable machine that primarily targets the lower chest, specifically the sternal head of the pectoralis major.

Cable Incline Bench Press

The cable incline bench press is a compound cable chest press exercise that targets the upper chest muscles, with primary emphasis on the clavicular head of the pectoralis major.

Cable Incline Fly (on stability ball)

The cable incline fly on a stability ball is an upper-chest isolation exercise that primarily targets the clavicular head of the pectoralis major.

Cable Incline Fly

The cable incline fly is a cable chest exercise that primarily targets the upper chest, specifically the clavicular head of the pectoralis major.

Cable Low Fly

The cable low fly is a cable chest exercise that primarily targets the upper chest, with particular emphasis on the clavicular head of the pectoralis major.

Cable Lying Fly

The cable lying fly is a chest isolation exercise performed lying flat on a bench using a cable machine. It primarily targets the chest muscles (pectoralis major) by emphasising horizontal arm adduction while maintaining constant tension through the entire range of motion.

Cable Middle Fly

The cable middle fly is a chest isolation exercise performed on a cable machine using two cables set at chest height. This variation primarily targets the mid-chest, specifically the sternal head of the pectoralis major, by emphasising horizontal arm adduction through a controlled fly motion.

Decline Push-Up

The decline push-up is a bodyweight push up exercise that builds upper body strength, with primary emphasis on the upper chest (clavicular head of the pectoralis major), anterior deltoids, and triceps brachii.

Dumbbell Decline Fly

The Dumbbell Decline Fly is a dumbbell exercise that targets your pectorals. It also recruits the anterior deltoids and triceps to keep you stable and moving well from start to finish. 

Dumbbell Pullover

The dumbbell pullover is a classic chest exercise and upper-body movement performed on a flat bench that targets both the chest muscles (pectoralis major) and the back muscles, particularly the latissimus dorsi.

Incline Push-up

The incline push-up is a bodyweight chest exercise performed with the hands on an elevated surface such as a bench, box, or step.

Smith Bench Press

The Smith Bench Press is a smith machine exercise that targets your pectorals. It also recruits the anterior deltoids and triceps to keep you stable and moving well from start to finish. 

Smith Decline Bench Press

The Smith decline bench press is a compound chest exercise performed on a Smith machine using a decline bench position. It primarily targets the lower chest muscles, specifically the sternal head of the pectoralis major, while also engaging the triceps and anterior deltoids as secondary muscles.