Shoulders Exercises

The archer push up is a hard exercise using your own body weight. It strengthens your chest, arms, shoulders, and tummy muscles. To do it, you perform a push-up while reaching one arm straight out to the side. This makes the bending arm work much harder and requires good balance and strength.

This exercise works your chest muscles using a machine that helps lift your weight. You kneel on a pad that pushes you upward, which makes the movement easier. It is great for learning the exercise or getting stronger if you cannot do a regular dip yet.

This is a type of push-up that uses a stretchy band to make the move harder. You keep your hands close together to focus on your arm muscles, called the triceps. The band adds extra force to the exercise, making your muscles work more.

This exercise uses a resistance band to make a standard sit-up harder. You hold the band while sitting up to work your stomach muscles more. It also helps strengthen your shoulders and chest because they have to keep your arms steady.

This exercise uses a resistance band to strengthen the triceps, which are the muscles on the back of your arms. It also works your shoulders a little bit. To do it, you hold your arms out wide to the sides, bend your elbows to bring your hands in toward your shoulders, and then push your arms back out straight.

This exercise strengthens the triceps, which are the muscles on the back of your arms. You perform it on a bench where your head is lower than your feet. By holding the bar with your hands close together, it mixes two types of arm movements to build strength and balance.

This is a chest exercise done on a bench that slopes downward. You use a barbell and hold it with your hands far apart. It focuses on the bottom part of your chest muscles and also works your shoulders and the back of your arms.

This exercise is very similar to a standard bench press, but you lower the bar to your neck instead of your chest. This small change makes the upper part of your chest muscles work harder. Because the bar comes close to your neck, you must use perfect control to stay safe.

The barbell incline bench press is a strong upper-body workout. It mainly builds the upper chest muscles, while also working the shoulders and the back of the arms. You do this exercise on a slanted bench with a long weighted bar to make your chest bigger and stronger.

This exercise is a great way to strengthen your upper body. It focuses mainly on the triceps (the back of your arms) but also works your chest and shoulders. You do it lying on a slanted bench. You hold the bar with your hands close together, which makes your triceps work harder than usual.

This exercise works your triceps, chest, and shoulders. You do it lying on a slanted bench while holding the barbell with your palms facing you.

The barbell JM bench press is a special arm exercise that works your triceps. It mixes a close-grip bench press with a triceps extension. To do it, you lie on a bench, bring the bar down toward your neck with your elbows tucked in, and then push it back up.

This is a triceps muscle exercise done while lying on a bench. You lower a barbell behind your head and then lift it back up to work the back of your arms.

This strength exercise helps build your triceps muscles. It is often called a skullcrusher. To do it, you lie on a bench and lower a barbell to your forehead by bending your elbows. Then, you push your arms straight back up.

The barbell lying triceps extension, or skull crusher, is a workout for the back of your arms. You lie on a bench and lower a barbell to your forehead, then lift it back up. You must move carefully to stay safe.

This one-arm exercise works your triceps, chest, and shoulders. You lie on the floor and push a barbell with just one hand. Because you must balance the long bar, it makes your core work hard to keep you steady.

This is a hard exercise for your tummy. It mixes a regular sit-up with pushing a bar. It works your abs, shoulders, and chest. You need to be strong and good at balancing to push the bar safely while you sit up.

This is an arm exercise for your triceps and shoulders. You sit on a bench and hold a barbell behind your neck with your hands close together. Then, you push your arms straight up.

This exercise works your triceps muscles. You sit down and straighten your arms over your head while holding a barbell. It also uses your shoulders as secondary muscles.

This exercise strengthens the top part of your forearms. You stand up holding a barbell and lift it by bending only your wrists backward.

This exercise uses a barbell to build strong arm muscles. You hold the bar with your hands placed far apart. This helps work the inner part of your biceps, as well as your forearms and shoulders.

This exercise builds strength in your chest muscles. It also works your shoulders and the backs of your arms. You need a barbell and a bench to do it. You hold the bar with your hands far apart, lower it to your chest, and push it back up.

This exercise strengthens your chest muscles, as well as your arms and shoulders. To do it, you lie on a bench and push a barbell up while holding it with your palms facing towards you.

This flexibility exercise helps loosen tight chest muscles. You do it by standing up straight, putting your hands together behind your head, and gently pulling your shoulder blades toward each other to open up your chest.

This is a bodyweight exercise that you do using a chair or bench. It mainly strengthens the back of your arms, known as the triceps. It also helps work your chest and shoulder muscles to build upper body strength.

This is a simple exercise you can do using just your body and a sturdy seat. It strengthens the muscles in the back of your arms. You hold yourself up on the edge of a bench or chair and lower your hips down and up.

This is a bodyweight exercise that mainly makes your biceps stronger, but also works your forearms and shoulders. You hold onto a bar with your hands close together and your palms facing you, then use your upper body strength to pull yourself up.

The body-up is a bodyweight exercise that strengthens your arm muscles, specifically the triceps. It also works your chest and shoulders. You keep your feet on the floor and use your arms to lower and lift your straight body, just like a dip.

This exercise helps make your tummy muscles strong. You lie on your side and hold your body up using only your forearm and feet. The goal is to keep your body as straight as a pencil.

This exercise works your upper back, biceps, and shoulders. It mixes a squat with a pulling motion. You need to be strong and coordinated to do it.

This exercise uses your own body weight to make your upper back muscles stronger. It also works your arms and shoulders. You stand up and pull a bar or handles to your body, making sure to squeeze your shoulder blades together.

This exercise uses a simple towel to help strengthen your upper back, shoulders, and arms. To do it, you pull the towel toward your chest while keeping your body steady and your back straight.

This exercise works your whole body at once. It mixes a squat, a push-up, and a jump all together. It makes your heart beat faster and helps your muscles get stronger.

This exercise uses a cable machine to work the triceps muscles on the back of your arms. You straighten one arm at a time while keeping your upper arm completely still, switching back and forth between your right and left sides.

The cable decline fly creates a workout for the lower part of your chest. You use a cable machine with the handles set high to pull downwards. This movement stretches and squeezes your chest muscles by moving your arms in a smooth, controlled way.

This is a chest exercise using a cable machine. It focuses on the lower part of the chest but also works the shoulders and triceps. Because you use only one arm on a slanted bench, you must stay balanced and controlled.

This exercise uses a cable machine to isolate and strengthen the triceps at the back of your upper arm. By pulling the cable over your head while keeping your elbows still, you focus specifically on building arm muscle.

This is a strength exercise for your upper back. You do it while kneeling in front of a cable machine. It helps you squeeze your shoulder blades together and uses your back muscles. Your arm and shoulder muscles help a little bit, too.

The cable incline pushdown is a focused exercise for the back muscles (lats). It uses a cable machine with a straight bar. You must move slowly and with good posture to work your back muscles well. The triceps and shoulders also help with the movement.

This exercise works the triceps muscles on the back of your arms using a cable machine. You stand with your back to the machine and push your arms up over your head to strengthen the muscle.

This exercise works the triceps muscles on the back of your arms using a cable machine. You kneel on the floor in front of a high pulley and straighten your arms to target the muscle.

This exercise works your back muscles, which are called the lats. You do it by lying on a bench and using a cable machine with a rope. You need to move slowly and carefully to make your muscles work well and keep your shoulders safe.

This exercise works your chest, shoulders, and the back of your arm. You do it with one arm while sitting on a bouncy ball. The ball makes it hard to balance, so you must use your tummy muscles to stay steady.

This is a chest exercise for one arm at a time. You sit on a bouncy ball to work on your balance and core muscles. You push a cable handle straight in front of you.

This exercise works your upper back muscles using a cable machine. It also uses your biceps and shoulders. You do it while on your knees to help focus on your upper back.

This exercise works your biceps, forearms, and shoulders. You sit on an exercise ball while doing it, which helps you practice balance. This also makes your tummy muscles work to keep you steady.

This exercise works your chest, shoulders, and the back of your arms. To do it, sit on an exercise ball and hold the handles. Then, push them forward while you keep your body steady.

This exercise works your large back muscles (lats) using a cable machine and a straight bar. It also helps your arms and shoulders. To do it right, you must keep your arms straight and your body still the whole time.

This exercise uses a cable machine with a rope to strengthen your triceps muscles. You pull the rope over your head to work the back of your arms. Your shoulders also work to keep your body steady.

This is a bicep exercise you do while sitting at a cable machine. It focuses on making your arm muscles work hard by moving slowly and smoothly without swinging.

This exercise uses a cable machine to work the trapezius muscles on the top of your shoulders. To do it, you lift your shoulders straight up toward your ears while keeping your arms straight.

This exercise uses a cable machine to strengthen your triceps muscle. You stand up and work one arm at a time. You must move slowly and carefully so that only your arm muscle does the work, not your shoulder.

This is a standing exercise using a cable machine and a rope handle. It focuses mainly on your biceps, while also working your forearms and shoulders. You need to stand still and move with control to do it right.

This exercise works your triceps muscles using a cable machine. You stand with your back to the machine and hold the handle with one hand, palm facing up. Then, you lift your arm high above your head to perform the movement.

This exercise works your upper back, biceps, and shoulders. You stand up and use a special V-shaped handle on a cable machine. While you pull the handle toward you, you also twist your body. This twisting helps make your tummy muscles stronger and improves your balance.

This exercise works your back muscles, specifically the lats. It uses a cable machine. You pull a handle toward you while turning your upper body. Your shoulders and arms help with the movement too. This exercise builds strength and coordination.

This exercise uses a cable machine to work firmly on your tricep muscles. You must stand correctly and move carefully to use your triceps without moving your shoulders.

This is a bodyweight exercise done on parallel bars. It mostly works your chest muscles, but it also uses your triceps and shoulders. You need strong upper body muscles and good control to do it.

This is a simple stretch for your chest using a soft exercise ball. It also uses your shoulders and the back of your arms a little bit. The goal is to help your body move better and stay flexible, not to build big muscles.

This is a hard push-up that builds strong chest and arm muscles. You will balance on one hand while moving your body down. It helps you learn to control your body and stay steady.

The clap push up is a jumping bodyweight exercise that works your chest, arm muscles, and shoulders. You push off the floor hard enough to clap your hands in the air before landing back on your hands. This move needs a lot of upper body strength and skill.

This bodyweight exercise focuses mostly on your triceps (back of the arms), but also works your chest and shoulders. You do it by putting your hands close together under your shoulders and keeping your elbows tight against your ribs while doing a push-up.

This bodyweight exercise works your arm muscles (triceps), along with your chest and shoulders. You do it on your knees, which makes it easier for beginners or anyone working on getting stronger.

This bodyweight exercise works your chest muscles by placing your feet up high, which makes it harder than a normal push-up. It also uses the muscles in your shoulders and the back of your arms.

This bodyweight exercise builds strength in your chest, arms, and shoulders. You start by lowering your body like a normal push-up, but then you put your knees down to make pushing back up easier.

This exercise mixes a lunge, a bicep curl, and a twist into one move. It works your arms, legs, and stomach muscles all at the same time to help with balance and strength.

This exercise is a bicep curl done while sitting on a bouncy ball with one leg held up. It makes your arm muscles stronger and helps you practice balancing using your stomach muscles.

This exercise mixes a standard arm curl with sitting on a bouncy BOSU ball. It strengthens your arm muscles and forces you to use your stomach muscles to stay balanced.

The dumbbell burpee is a tough exercise for your whole body. It mixes a squat, a push-up, and a lift over your head with dumbbells. It makes your heart beat faster and works many muscles at once, like your legs, arms, and stomach.

This is a strength exercise that works your triceps (the back of your arms), as well as your chest and shoulders. You perform it by holding two dumbbells close together and pushing them up to focus on your tricep muscles.

This is a chest exercise done while lying on a bench that tilts down. It mainly works the lower part of your chest muscles. It also uses your arms and shoulders to help. You have to push the weights up and down carefully while lying in this tilted position.

The dumbbell decline fly is a chest exercise done on a bench that tilts down. It works the lower part of your chest muscles. You slowly lower weights out to the sides like wings, then bring them back together to squeeze your chest.

This exercise works the muscles in your lower chest, arms, and shoulders. You do it while lying on a bench that tilts down. You hold the weights so your palms face each other. This position helps your inner chest and is much gentler on your shoulders.

This exercise works the trapezius muscles in your upper back. To do it, lie on your stomach on a slanted bench while holding weights. Keep your arms straight and shrug your shoulders up.

This exercise works your upper back and shoulder muscles. You lie face down on a slanted bench and lift dumbbells by shrugging your shoulders.

This is a chest exercise you do while lying on a bench that tilts down. You lower weights out to your sides while twisting your wrists. This movement helps stretch and squeeze your chest muscles while also working your shoulders and the back of your arms.

The dumbbell fly is a chest workout done while lying on a bench. You use dumbbells to move your arms in a wide, curved path to stretch and squeeze your chest muscles.

This is a chest workout done while lying on a bouncy exercise ball. Because the ball moves around, your tummy muscles must work hard to keep you steady. It mainly strengthens your chest, but it also helps your shoulders and the back of your arms.

This is a chest exercise done on a slanted bench using two dumbbells. You hold the weights so your palms face each other. It works the upper part of your chest, your shoulders, and the back of your arms.

This is a single-arm chest exercise done on a slanted bench. You hold the weight with your palm facing your body, like holding a hammer. It builds strength in your upper chest, shoulders, and the back of your arm while challenging your balance.

This is a chest exercise done with one arm while lying on a slanted bench. It works the upper chest muscles, shoulders, and the back of the arm. Because you use only one arm at a time, you must focus on staying balanced.

This chest exercise also works your shoulders and triceps. You perform it with one arm while lying on a fitness ball. Because you are balancing on the ball and using only one weight, your stomach muscles must work hard to keep you steady.

This is a chest exercise done on a slanted bench using dumbbells. You hold the weights so your palms face each other. It works your upper chest, shoulders, and the back of your arms. Holding your hands this way is gentle on your shoulders and helps work the middle of your chest.

This exercise works your chest, shoulders, and the back of your arms. Because you do it on a bouncy ball instead of a bench, you have to use your tummy muscles and balance more to stay steady.

This exercise strengthens your upper back. You lie face-forward on an angled bench and pull dumbbells up. It works your back muscles, shoulders, and arms.

This is a targeted arm exercise that works the triceps muscles on the back of your upper arms. You do it while sitting on a slanted bench, which helps stretch the muscles more than a flat bench.

This is a chest workout done on a slanted bench. It focuses on your upper chest muscles by adding a simple wrist turn to the movement.

This is an upper arm workout performed on an angled bench using hand weights. It primarily strengthens the triceps muscles but also works the shoulders. By pushing the weights up from the chest, you build arm strength effectively.

This exercise works your upper back and shoulders. You lie face down on a slanted bench and lift your arms to make the letter Y. This helps keep your shoulders strong and healthy.

This is a triceps exercise done while sitting on a stability ball. Sitting on the ball requires you to balance, which works your core muscles. The main goal is to strengthen the back of your arms, but your shoulders and back help too.

This exercise focuses on the muscles at the back of your arms, called the triceps. You lie on a bench and move one arm at a time holding a weight. It is important to move slowly and feel your muscles working.

This exercise builds strong arm muscles called triceps. You lie on a bench and push dumbbells up and down by bending and straightening your elbows.

This is a chest exercise you do while lying on a bench. You hold the weights so your palms face each other. This movement works your chest muscles and also uses your arms and shoulders.

This exercise works the triceps muscles in the back of your arm. You lie on a bench and lift a dumbbell with one hand, keeping your palm facing your feet. It helps build arm strength and steadiness while using your shoulder a little bit.

The dumbbell lying pronation is a workout for your lower arms. You lie on your stomach on a bench and turn your wrists while lifting weights. This helps make your forearms stronger.

You do this exercise while lying on your stomach on a bench. It works the muscles in your upper back and the back of your shoulders by pulling weights up.

The dumbbell lying supination is a specific exercise designed to isolate the forearm muscles that twist your wrist. It also works your biceps and shoulders. By lying on a bench and curling the weights, you focus on rotating your forearms and building strength without using other muscles to help.

The dumbbell lying supination on floor is a specific exercise aimed at working your forearm muscles, while also using your biceps and shoulders. To do it, you lie on your back and curl dumbbells while twisting your wrists.

This exercise builds the triceps muscles on the back of your arms. You do it by lying on a bench and straightening your arms while holding dumbbells.

This is an exercise you do while lying on a bench with weights. You hold the weights so your palms face each other. It mostly works the back of your arms (triceps), but it also works your chest and shoulders.

This exercise works your chest and shoulder muscles using one arm at a time. Because you are only holding a weight on one side, you must use your stomach muscles to balance and keep your body steady on the bench.

This exercise works one side of your chest at a time. You lie on a bench that tilts down, which also helps your arm and shoulder muscles. You need to balance carefully because you are only using one arm while leaning back.

This exercise works the muscles on the back of your arm using a dumbbell and a bouncy ball. Because the ball is wobbly, your tummy and shoulders have to work hard to keep you steady. It helps you build strong arms and better balance.

This exercise works the back of your arm by pushing a weight up with one hand. You sit on a bouncy ball while you do it, which makes your tummy muscles work hard to keep you from wobbling.

This is an exercise for your upper body. It works one side at a time to build chest muscles. It also helps your shoulders and arms. You lie on a slanted bench and lift one weight, which makes your tummy muscles work hard to keep you steady.

This exercise works the muscle on the back of your arm, called the triceps. To do it, you lean forward with a flat back and straighten your arm behind you while holding a weight.

This exercise is a single-arm shoulder press performed while sitting on a stability ball. It builds strength in your chest, shoulders, and triceps while forcing your core muscles to work hard to keep you balanced.

This is a single-arm chest exercise performed with a reverse grip. It strengthens the chest muscles while also working the triceps and shoulders. Because you use only one arm and a special grip, you must focus on staying steady and controlling the movement.

This exercise works the triceps muscles while you sit on a bench. You lift a dumbbell over your head with one hand to make the triceps stronger. Your shoulder helps keep your arm steady.

This exercise strengthens your forearm muscles. You sit on a bench, rest your arm on it, and use your wrist to lift a dumbbell up and down.

This exercise builds muscle in your chest, shoulders, and the back of your arms. You do it while balancing on a large ball, which makes your tummy muscles work harder and improves your balance.

This chest exercise is done while lying on a bench. You push dumbbells upward using an overhand grip. It strengthens your chest muscles, shoulders, and the back of your arms.

This is a strength exercise for your upper back. You do it while leaning on a slanted bench. You use one dumbbell and hold it with your palm facing forward.

This exercise works the muscles on the back of your upper arms, called the triceps. You sit on a bench, hold a weight high above your head with both hands, lower it behind your head, and then push it back up to the top.

The dumbbell seated kickback is a focused arm exercise you do while sitting down. It works the triceps muscles on the back of your arms. You must sit still and move carefully to make sure the exercise works correctly.

Sit on an exercise ball and lift one leg while curling a weight with one arm. This works your arm muscles and makes it harder to stay balanced.

This is a simple exercise for the back of your arm. You sit on a bench, lean forward, and straighten your arm behind you while holding a weight.

This exercise mainly works your forearms, but it also helps your shoulders and biceps. You hold your upper arm still while turning your forearm outward. This movement helps make your forearms stronger and easier to move.

This exercise strengthens the muscles in your lower arms. You do it while sitting down, resting your arms on your legs, and curling your wrists upward while holding weights.

This exercise is a seated workout that focuses on your triceps muscles. You sit down and use both hands to lift a dumbbell over your head and then behind it.

The dumbbell shrug is a simple exercise for the trapezius muscles in your upper back. You hold weights and lift your shoulders up toward your ears to make your back stronger and bigger.

This exercise combines a side plank with a shoulder movement. You hold your body steady on your side to work your core, while lifting a weight with your top arm to strengthen your upper back and shoulder. It tests your balance and strength.

The dumbbell standing alternate hammer curl and press is a full-body move for your arms and shoulders. It combines lifting a weight to your shoulder with a hammer grip and then pushing it straight up, switching arms for each rep.

This exercise works the tricep muscles on the back of your arms. You do it while standing up and taking turns with each arm. It also uses your shoulder muscles a little bit.

This exercise works the triceps muscles on the back of your arm. You do it by bending over and straightening your arm behind you while holding a weight.

This exercise works the muscles on the back of your arms, called the triceps. You do it by leaning forward and straightening your arms behind you while holding weights.

The dumbbell standing kickback is an exercise that focuses on the back of your arms, known as the triceps. You lean forward from your hips and straighten your arms behind you while holding small weights.

This exercise works the tricep muscle on the back of your arm. You hold a weight high above your head with one hand, then bend and straighten your elbow to lower and lift it.

This exercise works the triceps muscles in your arm. You do it by holding a weight over your head and then straightening your arm. Your shoulder muscles help a little bit, too.

This is an exercise for your arms that focuses on the triceps muscles and helps the shoulders too. You sit on a bench and use dumbbells to push weight up in a special way.

This exercise is like a regular arm kickback, but you stand on one leg to challenge your balance. It works the muscles on the back of your arm while using your tummy muscles to keep you steady.

The dumbbell twisting bench press is a version of the normal bench press. It adds a wrist twist to work your chest, arms, and shoulders even more. You need to move carefully to twist your wrists safely while pushing and lowering the weights.

This exercise uses dumbbells to build strong bicep muscles. It also helps your forearms and shoulders. It is a simple movement that is good for almost everyone.

This seated exercise works your triceps muscles. You hold a dumbbell over your head to help your arms get stronger and bigger.

This bodyweight exercise helps your chest, shoulders, and the back of your arms move more easily. It uses smooth, controlled arm motions to give your chest muscles a good stretch.

This exercise works your triceps using a bench or chair. You move your body down and up by bending and straightening your arms, while keeping your back close to the seat.

This exercise uses your body weight to strengthen your upper back. It also works your arms and shoulders. You lie on your stomach and push your chest up from the floor. Keeping your elbows close to your sides helps you squeeze your back muscles tightly.

This exercise uses your own body weight to strengthen your upper back. You simply lean forward from your waist while keeping your spine flat, then return to standing. Doing this regularly helps improve your posture and back strength.

This exercise helps make the muscles in the back of your arms (triceps) stronger. It also works your chest and shoulders. Because the ball is wobbly, you must use your tummy muscles and balance to stay steady.

This gentle exercise is done on a stability ball. It helps stretch your spine and uses your tummy muscles. It is good for making your back move better and also works your shoulders and chest.

This flexibility exercise targets the large muscles on the sides of your back. You sit on a stability ball and lean to the side while holding a weight above your head. This creates a deep stretch in your back while also working your shoulders and arms.

You lie on your side on top of an exercise ball to stretch your side back muscles. It also stretches your shoulders and the back of your arms.

The exercise ball pike push up is a tough workout for your upper body and tummy muscles. It mixes a pike pose with a push-up while your lower legs rest on a large stability ball. This move mainly works your chest but also strengthens your shoulders, arms, and core to keep you steady.

This exercise is a stretch you do while sitting on a stability ball. It uses a weight to help make your triceps muscles and shoulders more flexible.

This is a muscle exercise for the back of your arms. You do it by lying on a big exercise ball and lifting a weight. It also works your shoulders and uses your stomach muscles to help you stay balanced.

This exercise works the muscles on the back of your arms, called the triceps. You sit on a bouncy exercise ball, which makes your tummy and shoulder muscles work hard to keep you steady. To do it, you lower a curved bar behind your head and then push it back up toward the ceiling.

This exercise works your triceps muscles. You lie on a bench and hold an EZ bar with your hands close together. You must move carefully and use good form to protect your shoulders and make your triceps work hard.

The EZ bar standing French press is a specific arm exercise done while standing up. It uses a curved barbell called an EZ bar to work the triceps muscles. You lift the bar high above your head and then lower it behind your neck to stretch and strengthen the back of your arms.

The EZ barbell decline close grip face press helps make your triceps stronger. It is done lying on a bench that tilts down, using a curved bar. This exercise also works your chest and shoulder muscles a little bit. You must move slowly and carefully to stay safe since the bar comes close to your face.

This exercise works your triceps muscles using a curved bar. You lie on a bench that slants down, so your head is lower than your feet. You must move carefully to stay safe and protect your elbows and shoulders.

The EZ barbell incline triceps extension is a focused exercise for the back of your arms (triceps). You do it lying on a slanted bench with a special curved bar. You must use correct form to protect your shoulders and get the best results for your muscles.

This exercise is done lying on a bench using a curved bar. It focuses on the back of your arms, called the triceps. It mixes a press and an extension movement to work your arms, chest, and shoulders all at once.

The seated EZ barbell triceps extension is an exercise that focuses on building your triceps muscles. You do it while sitting down and holding a curved bar called an EZ barbell. It helps make your arms stronger and uses your shoulders slightly to keep you steady.

This is an exercise for your upper body that uses several muscles at once. It mostly works the back of your arms (triceps), but it also helps your chest and shoulders. You do this while lying on a bench, holding a wavy bar (EZ bar) with your hands close together to make your arm muscles work harder.

The flag is a tough exercise that uses your own body weight. It works your tummy, shoulders, and grip. You hold onto a standing pole and lift your whole body sideways until it is straight and flat, just like a flag.

This is a hard bodyweight exercise. It works your tummy muscles, shoulders, chest, and the back of your arms. You need to be strong, have good balance, and be able to control your upper body to do it.

The Front Lever is a tough bodyweight exercise that builds strength in your upper back, stomach muscles, and shoulders. You must keep your body tight and stiff like a board while hanging sideways from a bar.

This is a tummy exercise that also works your sides and shoulders. You will hold your body straight like a board and turn your upper body to one side. This helps you balance better.

This is a hard bodyweight exercise that needs a lot of strength and balance. You hold your body flat in the air above the ground, balancing only on your hands.

This is a very hard exercise that uses your own body weight. It works your chest, shoulders, arms, and tummy muscles. You need to be very strong and have good balance. You do a push-up while holding your whole body up in the air using only your hands.

The hands bike is a heart exercise that strengthens your chest, arms, and shoulders. Instead of using your legs, you sit and pedal with your hands, moving your arms like you are riding a bicycle.

The handstand is a move where you hold your body upside down using your hands. It mostly works your arm muscles, but also uses your shoulders and tummy. You need to be strong and have good balance to do it safely.

The hanging pike is a hard tummy exercise. You hang from a pull-up bar and lift your straight legs up until your body looks like the letter 'V'. It works your stomach muscles and the front of your hips.

This is a chest workout done on a bench using hand weights. It works your chest and shoulder muscles. You lower the weights out to the sides in a wide curve to stretch your chest, then bring them back together at the top.

Impossible dips are a hard bodyweight exercise done between two bars. They mainly work your triceps, but also your chest and shoulders. You need a lot of upper body strength and control to do them well.

The inchworm is a bodyweight move that works your abs, shoulders, and the back of your legs. You bend over, walk your hands out to a plank, and then stand back up. This helps with balance, flexibility, and moving well.

This exercise uses your own body weight to work your tummy muscles, shoulders, and the backs of your legs. You move from standing up to a push-up position and then walk your feet in. It helps make your core strong and improves your flexibility and balance.

This is a bodyweight exercise that works your triceps, chest, and shoulders. To do it, place your hands on a raised object, keep your elbows tucked near your sides, and push your body up and down.

This exercise works your chest muscles. You do it by placing your hands on a raised surface, like a bench or step. This makes it easier than a regular push-up, so it is a great choice for beginners.

The incline push-up (on box) is a simple exercise using your own body weight. It strengthens your chest muscles and also helps your arms and shoulders. You do this by leaning your hands on a raised box and pushing your body up and down.

The incline reverse grip push-up is a bodyweight workout that builds your chest and arm muscles. You do this move with your hands on a raised surface and your palms turned to face you. This grip targets the upper chest and triceps and helps you practice balance and control.

This is a bodyweight exercise done on a slanted bench. It works a side chest muscle called the serratus anterior, as well as your arms and shoulders. The main goal is to move your shoulder blades back and forth to make your shoulders steady and strong.

The isometric chest squeeze is a simple bodyweight exercise for your chest muscles. It works by tightening and holding tension in your chest while your arms reach straight out in front of you.

The Jack Burpee is a fast, full-body exercise. It combines a squat, a push-up, and a big jump into one movement. This exercise gets your heart beating fast and strengthens many muscles at the same time.

This is a hard exercise. It works your tummy muscles and your shoulders. You need to be strong and balanced to do it. You hold a kettlebell high over your head and bend at your hips to lower your body.

This is an energetic exercise. It works your lower arms, shoulders, upper back, and stomach muscles. You need to be strong and move with care. You will lift the weight from a hanging spot to your shoulder, switching arms each time.

This is a chest exercise you do while lying on the floor. You push heavy weights called kettlebells up and down, one arm at a time. It makes your chest, shoulders, and the back of your arms stronger.

This exercise works your upper back, core, and shoulders all at once. You hold a plank position on kettlebells and lift one weight at a time. This tests how strong and steady you can be.

This is a hard exercise that works your tummy muscles, shoulders, and arms. You need to be strong and have good balance to do it the right way.

The kettlebell bottoms-up clean from the hang position is an active movement that strengthens the biceps, forearms, and shoulders. You need good balance, a strong grip, and careful control to hold the kettlebell upside down.

This exercise strengthens your arms and shoulders using two kettlebells. You use a quick leg and hip movement to lift the weights from a low hanging position up to your shoulders in a switching pattern.

This moving exercise works your stomach muscles, shoulders, and the backs of your legs. You hold a weight high above your head and bend at your waist. To do this well, you need a strong core, steady shoulders, and flexible legs.

This is a chest exercise you do with one arm while lying on the floor. It strengthens your chest, arm muscles, and shoulders. You need to use control and balance to push the kettlebell up and down safely.

This is a moving exercise for your stomach muscles. You pass a kettlebell between your legs to make the shape of the number 8. It works your abs, shoulders, and arms while testing your balance.

This is a chest exercise you do while lying on the floor. You push a kettlebell straight up using one arm at a time. It works your chest, shoulder, and arm muscles, and helps you learn to control the weight.

The kettlebell plyo push-up is a hard exercise where you do a push-up on two kettlebells and jump your hands up in the air. It works your chest, arms, shoulders, and stomach muscles. You need to be very strong and steady to lift your hands and land safely.

The kettlebell sumo high pull is a full-body exercise that strengthens your back, shoulders, bottom, and legs. It mixes a wide-legged squat with a fast lifting motion to pull the weight up to your chin.

This full-body exercise strengthens your tummy muscles and sides. It also uses your shoulders and helps your body stay stable and flexible. You have to hold a kettlebell high in the air and bend at your waist. To do it well, you need strength, balance, and good control.

This exercise mixes a pull-up with a dip. You use a swinging motion to help move your body from under the bar to the top of it. It works your back muscles and requires a lot of upper body strength and speed.

This is a bodyweight exercise that stretches the large muscles on the sides of your back (lats). It helps your upper back and shoulders move more easily. To do it, you kneel down, reach your arms up high, and lean from side to side.

This exercise strengthens your tummy, shoulders, and arms. You hold your body in a straight line like a board. Then, you carefully touch one shoulder with the opposite hand without letting your body wobble.

This is a bodyweight exercise that works your chest, along with your arms and shoulders. It is done starting on your knees, which makes it easier than a normal push-up. It is a great way to build basic strength in your upper body.

Korean dips are a hard bodyweight exercise done on parallel bars. They work your chest, triceps, and shoulders. You need strong muscles and steady shoulders to lower your body deep and push back up.

This is a tough bodyweight exercise that works your tummy, shoulders, chest, and the back of your arms. You need a strong core and good balance to do it. To perform the move, you start in a plank shape and lean your body forward so your weight shifts past your hands.

This machine exercise works your chest muscles. It also helps your arms and shoulders a little bit. The machine guides your movement to keep you safe and steady.

This is a machine exercise that works your chest muscles, especially the lower part. It also helps your arm and shoulder muscles. Because the machine guides your movement, it is safe and steady to do.

Use this machine to work your upper back muscles by lifting your shoulders. Do this without gripping the handles. This focuses on the trap muscles and rests your forearms.

This exercise is done on a specific machine to strengthen your upper back and neck muscles. You lift your shoulders up while keeping your arms straight to work the trapezius muscles.

This machine exercise builds your upper chest muscles. It also works your shoulders and the back of your arms. The machine guides your movement, making it safe and steady to use.

This machine exercise builds your chest muscles. It also works your shoulders and the back of your arms. You sit down and push the handles away from your body, moving just like an incline bench press.

This exercise uses a machine to build strength in your upper back, while also working your arm and shoulder muscles. You pull a handle toward your side with one hand, making sure to squeeze your back muscles at the top of the pull.

This exercise uses a machine to help you strengthen your triceps, chest, and shoulders. You will use the machine handles to lower and lift your body with steady, controlled movements.

This machine exercise works your back muscles, which are known as lats. It also uses your arms and shoulders. You sit on the seat, hold the handles, and pull them down to your chest in a smooth motion.

This machine exercise strengthens the back of your arms, known as the triceps. It also helps work your chest and shoulders. You sit down and push handles downward to copy the motion of a dip, but in a safe and controlled way.

This exercise uses a machine to make your shoulder muscles stronger. You sit down and lift your shoulders up towards your ears while keeping your arms straight against the weight of the machine.

This exercise uses a machine to build strength in your chest, shoulders, and the back of your arms. You stand up and push handles forward from your chest until your arms are almost straight.

This is a triceps exercise done on a machine. You push handles away from you to straighten your arms. It focuses only on the back of your arms and keeps your shoulders still.

This exercise works the muscles in your upper back. It uses a rope tied to a high spot. You stand with your back to the rope and pull it toward your body. This motion squeezes your shoulder blades together and uses your back, shoulders, and arms.

This exercise uses a machine to help you build strong chest muscles. It also works your shoulders and the back of your arms. Because the machine guides your movement, it is stable and very easy for most people to use.

This exercise is a strong movement that uses your shoulders, back muscles, and stomach muscles. You will squat down, throw a weighted ball straight up into the air, and then catch it as it comes back down.

This is a fast and strong exercise for your upper body. It works the muscles in your chest, shoulders, and the back of your arms. To do it, you hold a heavy ball at your chest and push it hard against a wall or to a partner, then catch it when it bounces back.

This is a fast-moving exercise for your chest muscles that also works your shoulders and arms. You start in a crouch, stretch out into a straight plank, lower your chest to the floor, and then push the ball hard away from you.

This exercise uses a medicine ball to make your chest, shoulders, and arm muscles stronger. To do it, you simply push the ball straight out from your chest and then bring it back.

This standing exercise helps strengthen your chest muscles. You hold a medicine ball and push it straight out from your body. It also works your shoulder and arm muscles. You need to focus and use your strength to do it correctly.

This is a fast-moving exercise. You push a heavy ball away from your chest, then run to catch it. It works your chest, arms, shoulders, and tummy muscles. You need to be strong, fast, and careful to do it well.

This is a push-up where your hands are close together on a medicine ball. It works your arm muscles, chest, and shoulders.

This is an active exercise where you lift a heavy ball overhead and throw it down hard. It uses your whole body, especially your back, shoulders, and stomach muscles.

This exercise builds power in your chest, shoulders, and the back of your arms. You lie on your back and throw a weighted ball straight up into the air as fast and hard as you can.

The modified Hindu push-up is a bodyweight exercise that works your chest, arms, shoulders, and stomach muscles. It mixes a standard push-up with a yoga-style stretch. This movement helps build strength and improves how well your body moves.

This is a bodyweight exercise that focuses on your lower arms, with extra work for your upper arms, chest, and shoulders. You move from a high plank position down to your forearms, then press your hands into the floor to lift yourself back up.

Mountain climbers are an exercise where you act like you are running while holding yourself up on your hands and toes. This movement works your heart and strengthens your stomach, shoulders, and arms.

This is a very hard bodyweight exercise. It mixes a pull-up and a dip into one move. You need a lot of upper body strength and speed to do it. It mostly works your back muscles, but it also uses your arms, shoulders, and chest.

This exercise is a hard version of a push-up. You put your hands close together on a big exercise ball instead of the floor. It works your arm muscles (triceps) very well. Because the ball moves, your stomach muscles (core) must work hard to keep you steady.

This strength exercise works the muscles on the back of your arms, called the triceps. You do it by lifting a barbell straight over your head, lowering it slowly behind your neck, and then pushing it back up to the top.

Stand in front of a wall and put one hand flat against it. Keep your arm straight and push into the wall to work your back and shoulder muscles.

The one arm dip is a tough bodyweight exercise for your triceps, chest, and shoulders. You must support your whole body with just one arm, which takes a lot of strength, balance, and control.

This exercise works your tummy, shoulders, and back. You hold a weighted ball in one hand and throw it down hard to the floor. You need to be strong and careful to do it right.

This exercise stretches the muscles on the back of your arms and your shoulders. To do it, you reach one arm up, bend your elbow, and use your other hand to gently pull that elbow to stretch the muscle.

This moving bodyweight exercise mixes a push-up, a pike, and a cobra pose together. It mainly works your bottom muscles, but it also uses your tummy, shoulders, and the back of your arms. You need strength, flexibility, and good balance to switch between the upside-down V shape and the cobra stretch.

This is a powerful bodyweight exercise that builds strong chest muscles while working your arms, shoulders, and core. You have to push off the floor so hard that your hands fly up in the air. It helps you build power, strength, and coordination.

This is a moving bodyweight exercise that works your stomach muscles, legs, and shoulders all at once. By stepping back into a lunge while reaching your arms up, you build strength in your lower body, improve your balance, and help your shoulders move better.

This exercise is a moving plank that builds strong tummy and shoulder muscles. You will switch back and forth between holding your body up on your hands and resting on your forearms. It helps you learn to stay steady while moving.

This is a push-up where you place your hands on the flat side of a BOSU ball. Because the ball wobbles, your tummy muscles must work harder to keep you steady.

This exercise is a regular push-up, but you do it with your hands on a wobbly BOSU ball instead of the floor. Because the ball is unstable, your tummy and arm muscles have to work extra hard to keep you balanced.

This exercise is a harder version of a regular push-up. Instead of the floor, you put your hands on a wobbly ball. Because the ball moves, your chest, arms, and tummy muscles must work extra hard to keep you steady.

The wall push-up is an easy starting exercise for your upper body. It works your chest, arms, and shoulders while you stand up. This move is great for beginners or anyone who wants a gentler option than push-ups on the floor.

This exercise works your arm muscles (triceps), chest, and shoulders. Instead of putting your hands flat on the floor, you hold onto dumbbells. This helps you go lower down for a better stretch and makes it harder to balance.

This is a harder version of a normal push-up. Instead of putting your hands on the floor, you put them on a heavy ball called a medicine ball. This makes your chest, arms, and tummy work much harder to keep you steady.

This is a bodyweight exercise that builds strength in your triceps. You do it while holding a plank position on your forearms. It also works your chest and shoulder muscles.

This exercise is a normal push-up with one extra step at the end. When you are at the top, you push your upper back even higher. This makes the muscles on your ribs work harder and keeps your shoulders steady.

This bodyweight exercise mixes a normal push-up with a turn into a side plank. It works your stomach muscles, shoulders, chest, and arms. It also tests your balance and helps you stay steady.

This is a hard bodyweight exercise that works your chest, arm muscles, shoulders, and tummy. You hold one arm out to the side while doing a push-up. It takes a lot of strength and balance.

This is a bodyweight exercise for your triceps done between two parallel bars. It also works your chest and shoulder muscles.

This advanced exercise builds a strong core and works your butt, hamstrings, and shoulders. You hold a reverse plank position while lifting one leg at a time. It improves your balance and overall body strength.

Ring dips are a hard exercise that uses your own body weight. You do them on hanging rings. This move mostly works the back of your arms, but also uses your chest and shoulders. Because the rings move, you need to be strong and have good balance to stay steady.

The roller body saw is a tough tummy exercise. You use a foam roller to move your body back and forth while holding a plank. This moves your arms and makes your tummy, shoulders, and arms work hard to keep you steady.

This exercise uses a foam roller to help stretch the large muscles in your back, known as the lats. It also works your shoulders and the back of your arms. You perform it by bending forward at your hips and lowering the roller to feel the stretch.

Climbing a rope is a hard exercise for your upper body. It works muscles in your back, arms, and shoulders. You need strong hands, good balance, and a strong tummy. You have to use your arms and legs to climb up and down safely.

The scapula push-up is a bodyweight exercise that works the muscles near your ribs and helps your shoulder blades move better. You do this in a high plank position, moving your shoulder blades instead of bending your elbows.

Shoulder taps are a bodyweight exercise done in a high push-up position. They work your tummy muscles, shoulders, and the back of your arms. To do them, you touch one shoulder with the opposite hand, then switch. This helps you learn to stay balanced and steady.

This bodyweight exercise works your arm muscles, shoulders, chest, and tummy. You lie on your side and push yourself up using your bottom arm. This movement tests how strong and steady your upper arm is.

This is a very hard exercise for your upper body. It works your chest, arms, and tummy muscles. You need to be very strong and have good balance to do it, so it is best for people who are already very fit.

This exercise uses a special machine to copy the movement of cross-country skiing. It focuses on your triceps muscles but also works your shoulders and lower arms. It helps build strength and is good for your heart health.

This is a bar exercise where you hang down, pull your legs up over your head, and spin your body backward through your arms. After the spin, you slowly pull yourself back the way you came to hang straight again. It takes strong arms, a strong tummy, and flexible shoulders.

This exercise uses a sledgehammer. You swing it down toward the ground. It works your tummy muscles, arms, and shoulders. You need to be strong and careful to do it the right way.

The Smith Back Shrug is a strength exercise that builds the trapezius muscles in your upper back and neck. You use a Smith machine for this movement. You hold the bar in front of your legs and lift your shoulders straight up toward your ears to squeeze the muscles.

This exercise is a chest press done on a machine with a bar that moves on a track. It mainly strengthens your chest muscles, but also works your arms and shoulders. The machine holds the bar steady for you, which makes it safer and easier to balance than a regular weight bar.

The Smith close-grip bench press is a strength exercise done on a Smith machine. It mainly works the muscles in the back of your arms, called the triceps. It also helps your chest and shoulder muscles. You push a bar up and down with your hands close together, which makes your triceps do most of the work.

This chest exercise is done on a bench angled downward, using a Smith machine. It focuses on your chest muscles but also works your arms and shoulders. Because the machine guides the bar for you, it is steadier and safer than using a regular barbell.

This is a chest workout done on a Smith machine with the bench set to a decline angle. You hold the bar with your palms facing you to help work your lower chest muscles, shoulders, and triceps.

The smith incline bench press is a chest workout done on a smith machine with the seat set to a 30 to 45-degree slant. It mostly works the top part of your chest, but also uses your shoulders and the back of your arms. The machine guides the weight, which helps you stay steady, but you still need to move carefully and use good form.

This exercise works your chest, shoulders, and arm muscles. You do it on a Smith machine with a slanted bench. You hold the bar with your palms facing you, which is called a reverse grip. The machine helps keep the bar steady, but you still need to be careful and focus on your movement.

This is a strength exercise done on a machine. You lie on a bench that slopes down. You hold the bar with your hands close together. It mostly builds your arm muscles (triceps) and helps your chest and shoulders.

This is a focused exercise for the back of your arms (triceps). It uses a specialized machine with a bar and a slanted bench. You push the bar up and down to strengthen your arm muscles while your shoulders help keep you steady.

This chest exercise is done on a decline Smith machine. You use a grip where your hands are close together. It works your chest muscles, while also using your triceps and shoulders. Because of the angle and grip, you need to move carefully and stay in control.

This is a chest exercise done on a Smith machine. You hold the bar with your palms facing up, also known as a reverse grip. It works your upper chest, shoulders, and triceps. Because the machine is stable, it helps you focus on using the right muscles and keeping good form.

This exercise uses a Smith machine to strengthen the muscles in your upper back and neck area (traps). You simply hold the bar and lift your shoulders straight up toward your ears, making sure to squeeze the muscles at the top.

This exercise is for your chest muscles. You do it on a machine that helps balance the weight for you. You hold the bar with your hands far apart. It also makes your arms and shoulders stronger. Even though the machine helps, you must still move carefully and use the right form.

This is a chest exercise done on a Smith machine. You lie on a bench that tilts down and hold the bar with your hands far apart. This position helps work the bottom part of your chest muscles, while also using your shoulders and arms.

This is a hard workout using your own body weight. It mixes a push-up with moving your knee. It works your bottom, tummy, chest, and shoulders. You need to be strong and have good balance to do it.

This is a tough bodyweight exercise. It mostly works the muscles in the back of your arms, but also uses your shoulders and core. You have to squat and press your arms at the same time. This takes strength, balance, and good coordination.

This bodyweight exercise works your upper back. You twist your body like you are pulling a bowstring. It also uses your shoulders, biceps, and forearms.

This is a simple bodyweight move that stretches your side muscles and lats. You stand up and lean to the side to work your shoulders and waist.

This is a very hard exercise for your tummy muscles. It also uses your back and shoulders. You need to be strong and have good balance to do it safely.

The straddle maltese is a very hard ring exercise that uses your own body weight. It works your tummy muscles, shoulders, and chest. Because you need great strength and control to do it, this move is best for people who are already extremely fit.

This is a hard exercise using your own body weight. It works your tummy muscles, shoulders, and arms. You need to be strong and have good balance to keep your body flat in the air while holding yourself up with just your hands.

This is a very hard exercise that uses your own body weight. It works your chest, tummy muscles, and shoulders all at once. To do it, you must lift one arm and the opposite leg while you do a push-up. You need a lot of strength and balance to keep from falling.

The suspended push-up is a harder type of push-up done using hanging straps. Because the straps wobble, you must use your stomach muscles and upper body strength more to stay steady.

This is a bodyweight exercise that uses suspension straps to work your upper back, arms, and shoulders. To do it, you keep your body straight and pull your chest up to the handles. This movement helps make your upper body strong and steady.

This simple bodyweight exercise uses your whole body to get your heart beating faster. It works your shoulders and tummy muscles. You keep your arms straight and swing them in a big circle while turning your upper body. This helps you move smoothly and improves your coordination.

This bodyweight exercise builds your triceps muscles. You use three benches to lift your hands and feet off the ground. This setup makes the move harder and lets you lower your body further than regular dips.

This is a bodyweight exercise that strengthens your arm muscles, chest, and shoulders. You use a steady bench or chair to lower your body down and push it back up using your arms.

This is a simple bodyweight exercise that strengthens your triceps, which are the muscles on the back of your arms. You use a bench to support your weight while your legs stay straight on the floor. It also helps work your chest and shoulder muscles as you lower and lift your body with your arms.

This bodyweight exercise strengthens your triceps muscles. You hold your body up with your hands between two benches, then lower yourself down and push back up.

This bodyweight exercise builds strength in your triceps. You can do it on the floor or on a steady surface like a chair or bench. It also works your chest and shoulders a little bit.

This exercise uses your own body weight to strengthen your triceps. It also helps your shoulders. You usually do this move while standing up. You start with your arms reaching out, then use your arms to push your body away.

A simple stretch for the back of your upper arm and shoulder. You lift one arm high, bend it, and use your other hand to gently pull your elbow back.

This bodyweight stretch helps loosen up your upper back and shoulders. You do it by reaching your arms out, clasping your fingers, and lifting your hands high while pulling your shoulder blades toward each other.

Upward Facing Dog is a yoga pose that stretches your back, chest, and shoulders. It also makes your arms and back stronger. This move helps your spine move better and improves your posture.

This upper body exercise builds your triceps, while also helping your chest and shoulders. You place your hands on a bench and your feet on the floor, then use your arms to lower and lift your body. You add extra weight to make the movement harder.

This is a very hard chest exercise for strong athletes. You wear extra weight and do fast, jumping push-ups. You switch your hands between wide and close spots while you are in the air. This helps you build power and control.

This exercise is a harder version of the normal plank. It adds extra weight to your body to make your tummy muscles, shoulders, and lower back stronger.

The weighted muscle up is a tough exercise for strong athletes. It works your back muscles and involves pulling your whole body up and over a bar while wearing extra weight. You need a lot of upper body strength and practice to do it right.

This is a very hard exercise done with extra weight attached to you. It mixes a pull-up and a dip into one big move on a bar. It works your back, arms, and shoulders. You need to be very strong and skilled to do it safely.

This exercise is done on two bars that are side-by-side. You add extra weight to your body to make it harder. It mainly builds your chest muscles, but it also works your arms and shoulders.

The weighted Svend press is a chest workout where you push a weight plate straight forward from your body. This move targets your chest muscles but also uses your shoulders and the back of your arms.

This exercise strengthens your arm muscles, specifically the triceps, by using three benches and extra weight. It also works your chest and shoulders. You need to be strong and move carefully to stay safe.

This is a hard exercise for your upper body. It mainly works the back of your arms, called the triceps, but it also uses your chest and shoulders. Adding extra weight makes it tougher and takes more strength than doing it with just your body weight.

The weighted triceps dip on high parallel bars is a hard upper body exercise. It works your triceps the most, but also uses your chest and shoulders. Adding extra weight makes it heavier and harder to balance, so it is best for people who are already strong.

This exercise uses your body weight to strengthen your muscles. By placing your hands far apart, it works your chest harder than a regular push up. It also strengthens your shoulders and the back of your arms.

This is a hard exercise where you lift your own body weight on high bars. It mainly works your chest muscles, but it also strengthens your arms and shoulders. You need to be very strong and steady to do this well.