Fundamental movements

Upper Body Exercises


 

Horizontal Pressing


Movement Variations

Barbell Bench Press

Dumbbell Bench Press

Barbell Incline Press

Dumbbell Incline Press

Barbell Decline Press

Dumbbell Decline Press

Single Arm Dumbbell Bench Press

Alternate Arm Straight Dumbbell Bench 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


Movement Variations

Barbell Standing Front Press

Barbell Standing Rear Press

Dumbbell Standing Press

Barbell Seated Press

Dumbbell Seated Press

Barbell Bradford Press

Dip Variations

 

Horizontal Pulling


Movement Variations

Barbell Bent Over Row

Dumbbell Bent Over Row

Inverted Rows

Dumbbell Chest Supported Row

Dumbbell Alternating Arm Bent Over Row

Dumbbell Single Arm Row Supported

Dumbbell Single Arm Row Without Support

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