Fundamental movements

Upper Body Exercises


 

Horizontal Pressing Exercises

 

Barbell Bench Press


 
 

Dumbbell Bench Press


 
 

Barbell Incline Press


 
 

Dumbbell Incline Press


 
 

Single Arm Dumbbell Bench Press


 
 

Alternate Arm Straight Dumbbell Bench Press


 
 

Movement Variations

Barbell Decline Press

Dumbbell Decline Press

Barbell Reverse Grip Bench Press

Cambered Bar Bench Press

Barbell Safety Rail Bench Press

Barbell Floor Press

Dumbbell Floor Bench Press

Barbell Board Bench Press

Scapula Push Up

Push Up Variations

 

Vertical Pressing

 

Barbell Standing Front Press


 

Movement Variations

Barbell Standing Rear Press

Dumbbell Standing Press

Barbell Seated Press

Dumbbell Seated Press

Barbell Bradford Press

Dip Variations

 

Horizontal Pulling


Barbell Bent Over Row


 

Dumbbell Bent Over Row (unsupported)


 

Inverted Rows


 

Dumbbell Chest Supported Row

Dumbbell Alternating Arm Bent Over Row

Dumbbell Single Arm Row Supported

Dumbbell Single Arm Row (unsupported)


 

Seated Rows

 

Vertical Pulling Exercises


Pull Up Variations


 

Scapula Pull Up

Pull Downs

Barbell Upright Row

Dumbbell Upright Row

 

Pulling Auxiliary exercises


Pull Over Variations

Tricep Extension Variations

Bicep Curl Variations

Face Pulls

 

Shoulder Exercises


Lateral Raises

Reverse Raises

Front Raises

Cuban Press

V-Raises

L-Raises

Shoulder Mobility Variations