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Exercise Database

All Chest Exercises

On this page we provide links to all 16 of our favourite chest exercises. Whether you want to hit the upper, lower or mid-chest, these exercises guarantee a full description of the movement and tips on when to place them in your workout.

Warm Up

The chest exercises below are excellent for warming up before a chest workout. The explosive nature means you will need to start off slowly and build for a few sets to achieve peak activation.

Clap/Plyo Push-ups

Bodyweight

These chest exercises are better for those who prefer to use their own body-weight over lifting weights.

Narrow Push-ups

Chest Dips

Band Resisted Push-ups

Free Weight

These chest exercises cover the majority of popular movements, both with a barbell and a dumbbell. By not using machines you increase activation of stabiliser muscles and ensure the body moves in its most natural way.

3/4 Range Bench Press

Incline Barbell Chest Press

Incline Dumbbell Chest Press

Flat Dumbbell Bench Press

Dumbbell Flyes

Decline Dumbbell Bench Press

Machines

These chest exercises are for those who have access to a public gym. By using cables and machines you can normally push your body further without compromising form, as stability will be less of a concern.

Cable Crossover

Low Cable Chest Fly

Chest Press Machine

Pec Deck Flyes

Finisher

The chest exercise below is a great ‘finisher’ to stick on the end of your chest workout.

Around The Worlds

 

All Tricep Exercises

Below i’ve listed 19 of the Best Tricep Exercises to hit the muscle from every angle. There are Tricep exercises for specifically targeting the Lateral Head, Medial Head or Long Head. If you want more bang for your buck, pick ones that hit all three heads.

Lateral Head

These tricep exercises target the Lateral Head, which runs across the upper arm and creates the “horseshoe” shape. It mainly consists of type IIb fibres and responds to heavy, low rep work.

Close Grip Bench Press – Elbows Out

Bench Dip

Dumbbell Kickback

Cable Kickback

Cable Tricep Pushdown

Medial Head

These tricep exercises target the Medial Head, a slow twitch muscle which loves high rep work. It’s deeper lying but adds to overall tricep size.

Close Grip Bench Press – Elbows In

Cable Tricep Pushdown

Cable Tricep Pushdown (Reverse Grip)

Cable Overhead Extension

Long Head

These tricep exercises target the Long Head, which as you’ve guessed is the longest of the three muscles on the back of the arm. It contains a blend of fast and slow twitch fibres, and works best with arms overhead.

French Press

PJR Pullover

Close Grip Bench Press – Elbows In

Cable Tricep Pushdown (Reverse Grip)

Cable Overhead Extension

All Three Heads

These tricep exercises target all three heads, so for those just looking to build overall arm size it’s best to start here.

Dumbbell Tricep Extension

Single Arm Dumbbell Extension

Skull Crushers

Tricep Dip

Dip Machine

Finishers

These tricep exercises are simple enough you can push yourself close to failure. For that reason, they are great to put last in your workout, after all your other arm work.

Cable Tricep Pushdown (Reverse Grip)

Skull Crushers

Close Grip Bench Press – Elbows In

 

All Bicep Exercises


 

Here I outline the 14 best bicep exercises for building serious guns. Whether you want to specifically target the short head, long head or brachialis, these moves will add overall shape to your upper arms and most importantly – size!

Short Head

These bicep exercises target the Short Head, which is found on the inside of the upper arm. This will add more width to your arm, but it also has some role in pushing up your bicep ‘peak’.

Barbell Curl – Narrow Grip

Single Arm Preacher Curl

Long Head

These bicep exercises target the Long Head, which is the more visible biceps “peak” that many trainers want to emphasize.

Barbell Curl – Wide Grip

E-Z Bar Curls

Standing Dumbbell Curl

Prone Incline Barbell Curl

Brachialis

These bicep exercises target the Brachialis, the most overlooked muscle which aids in elbow flexion and shouldn’t be neglected in your workouts.

Reverse Barbell Curl

Dumbbell Hammer Curl

Standing Cable Curl (Rope)

Zottman Curl

Finishers

These bicep exercises give you an arm-thickening “pump” and are best put at the end of your regular workout and done close to failure.

Concentration Curls

Bicep 21’s

Incline Dumbbell Curl

High Cable Curls

It’s worth checking out a 60 day training program I did to get bigger arms, see it here.

 

How to Do 21’s For Bigger Biceps

Looking for a great bicep exercise to add to your training session for that killer ‘pump’?

Try out 21’s! The name refers to the number of reps you need to perform, here’s how it’s done.

First you need to load up a Barbell or EZ Curl Bar with your chosen weight.

Tip: go lighter than you think, you don’t want your form to break down before the end. I recommend 50-60% of what you might expect to curl in a normal exercise.

First 7 reps: Starting from the bottom of the movement, curl until your forearms are parallel with the ground, then back down.

barbell 21's first 7 reps

Second 7 reps: Starting from halfway, curl to the top of the movement and back to halfway.

barbell 21's middle 7 reps

Last 7 reps: Starting from the bottom of the movement, curl all the way up and back down.

barbell 21's last 7 reps

How to do 21’s – Coaching Cues
  • Grab the bar with an underhand grip, placing your hands shoulder width apart
  • Stand upright with your shoulders back
  • Place one foot in front of the other to add stability and reduce upper body swinging
  • Allow the elbows to drift slightly forward so your arms can be FULLY EXTENDED, then keep elbows tight to sides
  • For the first seven curls, bring the bar up HALFWAY, where your forearms are parallel to the floor, then lower down
  • Then in the next seven curls, use the halfway point as the start of the movement and curl up to the top and back to halfway
  • For the last seven curls, go from full arm extension and curl right to the top of the movement, and slowly lower

You can do more than one set of this exercise and it’s a great choice for the end of an arm workout.

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Conventional Deadlift

Conventional Deadlift

how to deadlift technique

  • This hits your Posterior Chain.
  • Keep a flat back, lats tight and arms vertical.
  • The bar should be close if not touching shins at the bottom of the lift.
  • Brace your abs and lift the bar, keeping head neutral and the bar over the middle of your feet.
  • Brush the thighs as you lower, pushing the hips back, and lower vertically once below the knee.

Flat Dumbbell Bench Press

Flat Dumbbell Bench Press

flat dumbbell bench press

  • Elbows come out to 45 degrees relative to the body.
  • Can be limited by how much weight you can get into position.
  • Good for middle rep ranges of 8-12 reps.
  • Keep the shoulders back.

Clap Push-ups

Clap/Plyo Push-ups

clap push-ups

  • Don’t worry about full extension of the arms.
  • These are explosive and a great warm-up exercise for chest day.
  • The ‘clap’ itself is not necessary – you can just make sure the hands leave the ground.
  • Try 2-3 sets of  8 reps before your main workout to activate your chest muscles.

Cable Overhead Tricep Extension

Cable Overhead Tricep Extension (Rope)

cable overhead tricep extension with rope

  • This emphasises the Long and Medial Heads of the Triceps.
  • Set the Cable around waist height to allow for overhead extension.
  • Push the hands away at the top for a stronger contraction.
  • You can also do single arm version.

Dumbbell Kickback

Dumbbell Kickback

dumbbell kickback

  • The dumbbell kickback hits the Lateral Head of the triceps.
  • Full extension is important, so don’t go too heavy.
  • To increase the contraction, hold at full extension for 1 second.
  • Keep the elbow high for all reps.
  • If you have access to a cable machine, that is a better alternative.

French Press

French Press

french press

  • The French Press hits the Long Head of the tricep.
  • To make it easier on elbow and wrist joints, use an E-Z Curl Bar.
  • Palms face forward, lower behind the head and extend to straight arm.
  • You can also do this from a standing position.