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Push-Ups
A fundamental bodyweight exercise that primarily targets the muscles of the upper body, including the chest, shoulders, and triceps. They also engage the core muscles for stabilization.  ### **Execution:** 1. **Starting Position:** - Begin in a high plank position with your hands placed slightly wider than shoulder-width apart, directly under your shoulders. - Your body should form a straight line from head to heels, with your feet together or slightly apart. - Engage your core, glutes, and legs to maintain this straight alignment throughout the movement. 2. **Lowering Phase:** - Slowly bend your elbows, keeping them close to your body or flaring them out slightly (but not too wide). - Lower your body towards the floor in a controlled manner, aiming to bring your chest close to the ground. - Keep your head in a neutral position, looking slightly ahead of you, not up or down. 3. **Pushing Phase:** - Once your chest is near the floor, push through your hands to extend your elbows and return to the starting position. - Maintain the straight line of your body as you push up, without letting your hips sag or your back arch. 4. **Repetition:** - Repeat the movement for the desired number of repetitions. ### **Variations:** - **Knee Push-Ups:** Perform the exercise with your knees on the ground to reduce the load, ideal for beginners. - **Incline Push-Ups:** Place your hands on an elevated surface (like a bench) to decrease difficulty. - **Decline Push-Ups:** Place your feet on an elevated surface to increase the challenge. - **Wide Push-Ups:** Widen the hand placement to target the chest muscles more. - **Diamond Push-Ups:** Place your hands close together under your chest in a diamond shape to emphasize the triceps. ### **Benefits:** - **Strengthens Upper Body:** Primarily works the chest, shoulders, and triceps. - **Engages Core:** The plank position requires core stabilization, strengthening the abdominal muscles. - **No Equipment Needed:** A convenient exercise that can be performed anywhere. - **Functional Strength:** Mimics pushing movements used in daily activities and sports. ### **Common Mistakes:** - **Sagging Hips:** Letting the hips drop can strain the lower back. Keep the core engaged to maintain proper alignment. - **Flaring Elbows Too Wide:** This can put unnecessary strain on the shoulders. Keep elbows at a 45-degree angle or closer to your sides. - **Incomplete Range of Motion:** Ensure you lower your body fully to maximize muscle engagement. Push-ups are a versatile and effective exercise that can be modified to suit various fitness levels, making them a staple in many workout routines.
Crunches
A core exercise that primarily targets the abdominal muscles, specifically the rectus abdominis, often referred to as the "six-pack" muscles. The exercise involves lying on your back with knees bent and feet flat on the floor, then lifting your shoulders and upper back off the ground by contracting your abdominal muscles, while keeping your lower back on the floor. 
Squats
A fundamental lower-body exercise that primarily targets the quadriceps, hamstrings, and glutes. The exercise involves lowering your hips from a standing position into a sitting-like posture while keeping your back straight and knees aligned with your toes, then returning to the standing position. 
Lunges
A unilateral lower-body exercise that targets the quadriceps, hamstrings, and glutes. The movement involves stepping forward with one leg, lowering your hips until both knees are bent at a 90-degree angle, and then pushing back up to the starting position. 
Planks
An isometric core exercise that targets the entire abdominal region, including the rectus abdominis, transverse abdominis, and obliques, as well as the lower back and shoulders. The exercise involves holding a push-up-like position with the body in a straight line from head to heels, supported on the forearms or hands. 
Pull-Ups
An upper-body exercise that primarily targets the latissimus dorsi (lats) muscles in the back, along with the biceps, shoulders, and core. The movement involves hanging from a bar with an overhand grip and pulling your body upward until your chin clears the bar, then lowering yourself back to the starting position. 
Deadlifts
A compound exercise that targets the entire posterior chain, including the hamstrings, glutes, lower back, and traps. The movement involves lifting a barbell or other weight from the ground to hip level while keeping the back straight and the core engaged. 
Bench Press
A compound upper-body exercise that primarily targets the pectoral muscles in the chest, along with the shoulders and triceps. The exercise involves lying on a bench and pressing a barbell or dumbbells upwards from the chest until the arms are fully extended, then lowering the weight back down. 
Overhead Press
Also known as the shoulder press, is a compound exercise that targets the deltoid muscles in the shoulders, as well as the triceps and upper chest. The movement involves pressing a barbell or dumbbells overhead from shoulder height until the arms are fully extended, then lowering the weight back down. 
Rows
A compound exercise that targets the muscles of the upper back, including the rhomboids, trapezius, and lats, as well as the biceps. The exercise involves pulling a weight, such as a barbell, dumbbell, or cable, towards your torso while maintaining a bent-over position or seated position with a straight back. 
Bicep Curls
An isolation exercise that specifically targets the biceps muscles at the front of the upper arm. The exercise involves lifting a dumbbell, barbell, or other weight from a straight-arm position to shoulder height by bending the elbow, then lowering it back down. 
Tricep Dips
A bodyweight exercise that primarily targets the triceps muscles on the back of the upper arms, along with the shoulders and chest. The movement involves lowering your body by bending the elbows while supported on parallel bars or a bench, then pushing back up to the starting position. 
Leg Press
A lower-body exercise that targets the quadriceps, hamstrings, and glutes. Performed on a leg press machine, the exercise involves pushing a weighted platform away from your body using your legs while seated or reclined. 
Lat Pulldowns
A compound exercise that primarily targets the latissimus dorsi muscles in the back, along with the biceps and shoulders. The movement involves pulling a bar down towards your chest from an overhead cable machine while seated. 
Shoulder Flys
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Calf Raises
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Chest Flyes
An isolation exercise that targets the pectoral muscles in the chest, similar to dumbbell flyes but performed on a dedicated machine. The exercise involves sitting in the machine with your back against the pad, grasping the handles at chest level with arms slightly bent, and then bringing the handles together in front of your body in a controlled arc. 
Seated Rows
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Russian Twists
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Hip Thrusts
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Arnold Press
A shoulder exercise that targets all three heads of the deltoid muscles. It involves starting with dumbbells held at shoulder height with palms facing your body, then rotating your wrists as you press the weights overhead, ending with palms facing forward at the top. 
Bent Over Rows
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Front Squats
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Romanian Deadlifts
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Incline Bench Press
A compound exercise that targets the upper portion of the pectoral muscles, along with the shoulders and triceps. Performed on an incline bench set at a 30 to 45-degree angle, the exercise involves pressing a barbell or dumbbells upward from chest level to arm's length.  
Chin-Ups
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Close-Grip Bench Press
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Lateral Raises
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Hammer Curls
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Skull Crushers
An isolation exercise that targets the triceps muscles on the back of the upper arms. The exercise is performed by lying on a bench and holding a barbell or dumbbells with arms extended above the chest. The weight is then lowered in a controlled manner towards the forehead or just behind the head by bending the elbows, and then pushed back up to the starting position. 
Goblet Squats
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Kettlebell Swings
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Step-Ups
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Box Jumps
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Farmers Walk
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Medicine Ball Slams
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Battle Ropes
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Cable Crossovers
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Pec Deck Machine
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Decline Bench Press
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Preacher Curls
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Concentration Curls
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Tricep Kickbacks
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Tricep Pushdowns
An isolation exercise that targets the triceps muscles on the back of the upper arms. Performed using a cable machine with a straight or angled bar attachment, the exercise involves pushing the bar down from chest level to fully extend the arms while keeping the elbows close to the body. 
Face Pulls
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Landmine Press
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Landmine Squats
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Thrusters
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Wall Balls
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Hanging Leg Raises
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Bicycle Crunches
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Ab Rollouts
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Cable Woodchoppers
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Mountain Climbers
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High Knees
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Jumping Jacks
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Burpees
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Sumo Deadlifts
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Good Mornings
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Glute Bridges
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Hack Squats
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Sissy Squats
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Single-Leg Deadlifts
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Leg Curls
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Leg Extensions
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Donkey Kicks
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Fire Hydrants
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Seated Calf Raises
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Standing Calf Raises
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Dip Machine
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Reverse Flyes
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Upright Rows
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Shrugs
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Cable Rows
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T-Bar Rows
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Inverted Rows
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Spider Curls
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Zottman Curls
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Wrist Curls
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Reverse Wrist Curls
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Pinwheel Curls
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Front Raises
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Overhead Tricep Extension
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Dumbbell Flyes
An isolation exercise that primarily targets the pectoral muscles in the chest. The exercise is performed by lying on a flat or incline bench, holding a dumbbell in each hand with arms extended above the chest. The arms are then slowly lowered out to the sides in a wide arc until the elbows are at chest level, before bringing the dumbbells back together at the top. 
Chest Press Machine
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Smith Machine Squats
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Smith Machine Bench Press
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Smith Machine Deadlifts
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Cable Lateral Raises
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Cable Front Raises
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Band Pull-Aparts
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Resistance Band Squats
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Resistance Band Rows
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Resistance Band Deadlifts
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Stability Ball Leg Curls
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Stability Ball Planks
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Stability Ball Crunches
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TRX Rows
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TRX Push-Ups
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TRX Squats
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