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Abdominal Exercises

Bent Knee Sit Up / Hanging Leg Raise
Side Bends / Seated Leg Pull In

Back Muscle Exercises

Back Muscle - Latissimus Dorsi
Barbell Shrugs / Dumbbell Shrugs
Bent Over Barbell Row Exercise
Deadlift Execise / Hyper Extensions
Lat Pulldowns / Behind Neck
Seated Cable Rows / T-Bar Rows
Wide Grip Chin Up Exercise

Bicep Exercises

Arm Muscle Anatomy
Arm Muscle Pain & Injury
Barbell Curls
Bicep Exercise With Barbells
Bicep Exercise With Dumbbells
Cable Curl Exercise
Dumbbell Curl Exercise
Dumbbell Curls- Seated
Preacher Curls

Chest Exercises

Barbell Bench Press
Cable Crossovers - High / Low
Chest Muscle, Pectoral Muscle
Chest Workout & Chest Exercises
» Bench Press Exercise
» Dumbbell Bench Press
» Incline Bench, Decline Bench
» Dips, Dumbbell Flyes, Crossover
Dumbbell Flies
Hammer Strength Machine Presses
Incline Bench Press
Machine Presses - Flat Bench
Pushup Exercise

Forearm Exercises

Barbell Wrist Curl
Forearm Exercise & Workout
Reverse Wrist Curls

Leg Muscle Exercises

Leg Muscle Anatomy
Leg Muscle Exercise - Squats
Leg Muscle Pain & Cramp
Leg Press Exercise
Squats Exercise
Standing Calf Raises
Stiff Leg Deadlift

Shoulder Exercises

Front Dumbbell Raise / Side Laterals
Military Press Exercises
Read Deltoid Exercises
Seated Dumbbell Press
Shoulder Muscle Anatomy
Shoulder Injury & Pain
Shoulder Exercise - Presses
Shoulder Exericse - Raises
Upright Row - Barbell

Triceps Exercises

Close Grip Bench Press
Lying Triceps Extension
Tricep Exercise & Workout
Tricep Rope Pulldown
Triceps Pushdown Exercise

Chest Pushup Exercise


The push up is a common strength training exercise performed in a prone position, lying horizontal and face down, raising and lowering the body using the arms. Pushup exercise develops the pectoral muscle, triceps, and shoulders.

pushups chest pushup exercise

Push Up Technique & Execution

  • In a prone position, place your hands flat on the floor at slightly wider than shoulder width (you can use different width of hand positions to perform a wide range of pushups)
  • Keep your body straight, and feet together
  • Lower yourself until your elbow form a 90 degree angle, then push yourself back up to starting position

Peck Deck Fly (Machine Flies)

Peck deck flies can be used as variations of the dumbbell flies and incline dumbbell fly exercises.

pec deck fly   peck deck flye

Peck Deck Fly Technique & Execution

  • Sit on a peck deck machine, with your back planted firmly against the back support
  • Grasp the handles and start the motion with your arms extended to your two sides
  • Contract your pectoral muscles and bring the handles together and give a good squeeze at the peak of the rep
  • Bring the handles back to starting position

Parallel Bar Dips Exercise

Bar dips mainly targets the chest muscles and also involving the triceps muscles.

bar dips  bar dip exercise

Parallel Bar Dip Technique & Execution

  • Position yourself in between the parallel dip bars
  • Cross your feet behind you, and lean forward slightly (the more forward you lean, the more stress you place on your chest muscles)
  • Starting with your arms extended, lower yourself in a controlled motion - go down as far as possible
  • At the bottom, press back up to the starting position

If you find it difficult performing dips with your body weight, you can perform assisted dips on a dip machine, or have a training partner spot you. As you progress, you can add additional weight to your bar dips exercise by holding dumbbells between your legs, or attaching additional weight to your body with a weight belt.