Benches and Racks Exercises

Enhance your training with these benches and racks exercises.

Seated Shoulder Circles

Seated shoulder circles are a simple yet effective exercise to enhance upper-body mobility, relieve muscle tension, and improve overall movement quality. Done regularly and with proper form, they can enhance athletic performance, prevent stiffness, and keep your shoulders resilient and...

The barbell lunge is a weighted variation of the standard lunge, which mainly targets the quadriceps. Using a barbell not only adds resistance to challenge your muscles further but also allows for progression, helping you build strength gradually....

Barbell Calf Raise

The standing barbell calf raise is a popular exercise that primarily targets the calf muscles, particularly the gastrocnemius. It can be performed for a set time or a specific number of repetitions using a barbell for added resistance....

Incline Dumbbell Bench Press

The incline dumbbell press is a free-weight exercise that targets the chest, shoulders, and triceps, working each side of the body individually. It's an excellent exercise for building and defining your upper chest muscles....

A common strength training exercise that helps build upper body breadth and strength is the lat pulldown, which mainly works the latissimus dorsi muscles in the back. It involves pulling a weighted bar down towards the chest while seated, engaging...

Dumbbell Bench Press

A mainstay of strength training exercises is the dumbbell bench press, which is a compound upper-body exercise that efficiently works the triceps, shoulders, and chest. Its unilateral action promotes increased stability by using supporting muscles, which can enhance muscular coordination...

The dumbbell fly is a traditional bodybuilding exercise aimed at isolating the chest for aesthetic enhancement. While this movement can contribute to a stronger bench press, it is not usually considered to improve overall performance. Proper dumbbell fly form is...

Seated Barbell Military Press

The seated military barbell press, also known as the seated shoulder press or sitting shoulder press, is a foundational upper-body exercise that strengthens the shoulder muscles and improves overhead pressing strength. Unlike the standing version, the seated press minimizes the...

Reverse Hyperextension

The Reverse Hyperextension is a powerful exercise that works the glutes, hamstrings, and spinal erectors. It’s usually done on a reverse hyperextension machine or with a bench for support, making it an excellent choice for building lower body strength and...

Follow for more updates.

Ready to simplify your fitness journey?

Get access to certified personal training, nutrition tracking, check-ins, and progress monitoring—all in one place. Get started today.