In this section, you will find exercises and training methods for bodybuilding and general strength training. The exercises are organized by muscle group, with the most important free-weight and bodyweight exercises listed first. New instructions and articles are added regularly. Feel free to request specific instructions or exercises.
Exercises
Chest Muscles (Anatomy and Function)
- Push-Up
- Barbell Bench Press
- Incline Barbell Bench Press
- Decline Barbell Bench Press
- Dumbbell Bench Press
- Dumbbell Fly
- Butterfly
- Around the Worlds
- Barbell Pullover
- Cable Cross
- One-Arm Push-Up
Back Muscles (Anatomy and Function)
- Hyperextension
- Deadlift
- Barbell Row
- Seated Cable Row
- One-Arm Dumbbell Row
- Wide-Grip Lat Pull-Up
- Wide-Grip Lat Pull-Down
- Behind-the-Neck Lat Pull-Down (Wide Grip)
- Behind-the-Neck Pull-Up
- Straight-Arm Pull-Down
- Dumbbell Shrugs
Biceps (Anatomy and Function)
- Chin-Up
- Barbell Biceps Curl
- Preacher Curl
- Alternating Dumbbell Curl
- Hammer Curl
- Cable Hammer Curl (Rope Attachment)
- Incline Dumbbell Curl
- Incline Dumbbell Curl (Flexor Focus)
- Concentration Curl
Triceps (Anatomy and Function)
- Triceps Push-Up
- Triceps & Shoulder Push-Up
- Close-Grip Bench Press
- Triceps Extension
- Triceps Push-Down
- Bent-Over Cable Triceps Extension (Rope Attachment)
- Triceps Kickbacks
- Triceps Dips (One Bench)
- Parallel Bar Dips
- Bench Dips
Shoulder Muscles (Anatomy and Function)
- Seated Barbell Military Press
- Standing Barbell Military Press
- Handstand Push-Up
- Side Lateral Raise
- Front Dumbbell Raise
- Plate Front Raise
- Reverse Fly
- Cable Internal Rotation
- Arm Circles
Leg Muscles (Anatomy and Function)
- Barbell Squat
- Pistol Squat / One-Legged Squat
- Leg Press
- Barbell Lunge
- Leg Extension
- Lying Leg Curl
- Stiff-Legged Deadlift
- Standing Calf Raise (on wall or platform)
- One-Leg Dumbbell Calf Raise
- Donkey Calf Raise
- Seated Calf Raise
Abdominals (Anatomy and Function)
- Incline Sit-Up
- Crunches
- Crunch Extensions
- Cable Crunch
- Leg Raise
- Air Bike
- Barbell Ab Rollout
- Barbell Side Bend
- Dumbbell Side Bend >> NEW
- Cable Side Bend
- Side Trunk Raise (on horizontal hyperextension bench)
Forearm Muscles (Anatomy and Function)
- Wrist Curl
- Behind-the-Back Wrist Curl
- Reverse Wrist Curl
- Reverse Barbell Curl
- Reverse Preacher Curl
Training Techniques
- What is Muscle Failure
- Negatives
- Intensive Reps
- Supersets
- Giant Sets
More
Bodybuilding
The most popular form of weight training. Bodybuilding is essentially the art of shaping your body according to your own goals. Most bodybuilders focus on increasing muscle size. This type of training primarily targets fast-twitch muscle fibers. When performed correctly, it is joint-friendly.
Disadvantage: It can decrease endurance, since more muscle mass requires more blood and oxygen.
Powerlifting
Focuses on building maximum strength and explosive power.
Involves low-rep training with heavy weights, emphasizing:
- Barbell Squat
- Bench Press
- Deadlift
Weightlifting
Olympic sport that involves lifting a barbell from the floor to overhead in movements such as the Snatch and Clean & Jerk.
Fitness Strength Training
Weight training for endurance athletes. Involves high repetitions per set.
Good for joint health, muscle tone, and endurance. Suitable for rehabilitation.
Related Concepts
- Muscle Types & Muscle Fibers
- Skeletal Muscle System
- The Human Skeleton
- Conventional Bodybuilding Routines
- High-Intensity Training (HIT)
- How to Burn Fat Fast
- How to Get a Six-Pack Fast
Advice
- If you’re a beginner, start with a fitness or bodybuilding routine (2–3 sessions per week).
- Learn the basic free-weight exercises: Bench Press, Barbell Row, Barbell Squat, etc.
- Some gymnasts avoid weight training altogether and focus solely on plyometric exercises.
- Weight training will not make you slow.
- Avoid steroids and performance-enhancing drugs.
- Protein powders and amino acids are not drugs.
Suggestions
- Reactive and Isometric Strength Training
- Sports Nutrition
- Stretching
- Martial Arts
