Smart Workout Diary
Browse exercises with step-by-step instructions, technique tips and demonstrations.
Exercises: 1221
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The wide-grip barbell decline bench press is a compound pressing exercise performed on a decline bench with the hands set wider than shoulder width. It primarily trains the chest, with emphasis on th…
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The barbell decline pullover is performed lying on a decline bench while moving a barbell in an arc from behind the head to above the chest. It primarily trains the chest, with meaningful involvement…
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The wide-grip barbell decline pullover is performed lying on a decline bench while moving a barbell in an arc from behind the head to above the chest. It primarily trains the lats and upper back, wit…
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The barbell front raise pullover is a straight-arm barbell movement performed lying across a bench, moving the bar in a controlled arc from above the chest toward overhead and back. It primarily trai…
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The reverse-grip barbell incline bench press is a pressing exercise performed on an inclined bench with the palms facing toward the lifter. It primarily trains the upper chest, while the triceps and…
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The barbell behind-the-neck press is a standing overhead pressing exercise in which the bar travels from behind the neck to overhead. It primarily trains the shoulders, especially the deltoids, while…
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The barbell one-arm floor press is a unilateral horizontal pressing exercise performed while lying on the floor. It primarily trains the chest and triceps while challenging the shoulder and trunk to…
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The barbell pullover and press combines a controlled pullover with a pressing phase while lying on a bench. It primarily trains the chest, with meaningful involvement from the triceps, lats, and shou…
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The barbell wide-grip reverse-grip bench press is a horizontal pressing exercise performed lying on a flat bench with palms facing toward the lifter. It primarily trains the chest, with emphasis ofte…
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The decline push-up is a bodyweight pressing exercise performed with the feet elevated on a stable surface. It primarily trains the upper chest while also involving the front shoulders and triceps, s…
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The supine stability ball cable chest press is a chest-pressing movement performed while lying with the upper back supported on a stability ball. It primarily trains the chest, with assistance from t…
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The cable decline chest fly is a standing cable exercise performed by bringing the handles down and together in a wide arc. It primarily trains the chest, with emphasis on the lower chest fibers, whi…
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The cable decline one-arm chest fly is a single-arm cable fly performed on a downward path to emphasize the lower chest. It primarily trains the pectorals while the shoulder muscles help control the…
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The cable decline one-arm press is a unilateral standing chest press performed from a high cable position toward the lower chest. It primarily targets the lower chest while also training the triceps…
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The cable decline chest press is a pressing exercise performed on a decline bench using cable handles. It primarily trains the lower portion of the chest, with the triceps and front shoulders assisti…
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The cable flat bench fly is a chest isolation exercise performed lying on a flat bench between cable pulleys. It primarily trains the pectoral muscles through horizontal arm adduction, while the fron…
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The cable incline fly is an isolation chest exercise performed on an incline bench between cable pulleys. It primarily emphasizes the upper chest while the front shoulders assist, helping develop che…
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The stability ball incline cable fly is a chest isolation exercise performed with the upper back supported on a stability ball in an inclined position. Bringing the cable handles together in a wide a…
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The cable incline press is a chest pressing exercise performed on an incline bench between adjustable cable pulleys. It primarily targets the upper chest while the shoulders and triceps assist the pr…
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The high-to-low cable chest fly is a standing cable exercise in which the handles are brought down and together in front of the hips. It primarily targets the lower portion of the chest, while the fr…
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The cable mid chest crossover is a standing cable isolation exercise performed with the pulleys set around shoulder height. It primarily trains the chest through horizontal arm adduction, while the f…
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The cable one-arm fly on a stability ball is a unilateral chest isolation exercise performed while the upper back is supported on a stability ball. The cable provides continuous resistance as the arm…
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The cable one-arm incline fly on a stability ball is a unilateral chest isolation exercise performed with the upper back supported on an inclined stability ball. It primarily targets the chest, with…
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The Cable One-Arm Incline Press is a unilateral pressing exercise performed on an incline bench using a cable machine. It primarily trains the upper chest while the front shoulders and triceps assist…
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