Knowledge base
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Classic horizontal pressing movement for chest development.
Form: Classic horizontal pressing movement for chest development.
Tips: Keep shoulder blades retracted, feet planted, controlled tempo.
Targets upper chest fibers.
Form: Targets upper chest fibers.
Tips: Set bench to 30-45 degrees, full range of motion.
Foundational bodyweight pressing.
Form: Foundational bodyweight pressing.
Tips: Core tight, elbows 45 degrees from body.
King of back exercises. Full posterior chain.
Form: King of back exercises. Full posterior chain.
Tips: Hinge at hips, neutral spine, push the floor away.
Vertical pulling for lats and biceps.
Form: Vertical pulling for lats and biceps.
Tips: Initiate from lats, full hang to chest-to-bar.
Horizontal pulling for thickness.
Form: Horizontal pulling for thickness.
Tips: Hinge to 45 degrees, pull to lower chest.
Standing vertical press for shoulders.
Form: Standing vertical press for shoulders.
Tips: Brace core, press in straight line, head through at top.
Isolation for medial deltoids.
Form: Isolation for medial deltoids.
Tips: Slight forward lean, lead with elbows, control descent.
Bicep isolation movement.
Form: Bicep isolation movement.
Tips: Elbows pinned, full ROM, no swinging.
Bodyweight tricep builder.
Form: Bodyweight tricep builder.
Tips: Lean slightly forward for chest, upright for triceps.
King of leg exercises.
Form: King of leg exercises.
Tips: Break at hips and knees together, depth below parallel.
Hip-hinge for hamstrings and glutes.
Form: Hip-hinge for hamstrings and glutes.
Tips: Soft knees, bar slides down thighs, feel hamstring stretch.
Unilateral leg developer.
Form: Unilateral leg developer.
Tips: Long stride, back knee just off floor.
Anti-extension core stability.
Form: Anti-extension core stability.
Tips: Straight line from head to heels, glutes squeezed.
Lower ab and hip flexor strength.
Form: Lower ab and hip flexor strength.
Tips: Control descent, no swinging.
Classic cardio for endurance and fat loss.
Form: Classic cardio for endurance and fat loss.
Tips: Mid-foot strike, relaxed shoulders, breathing rhythm.
Full-body conditioning.
Form: Full-body conditioning.
Tips: Smooth transitions, breathe at the top.
Hip-driven full body power.
Form: Hip-driven full body power.
Tips: Snap hips, float the bell, don't lift with arms.