Smart Workout Diary
Browse exercises with step-by-step instructions, technique tips and demonstrations.
Exercises: 1221
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The single-arm dumbbell hammer press on a stability ball is a chest press performed with a neutral grip while the upper back is supported on the ball. It primarily trains the chest, with meaningful a…
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The dumbbell one-arm reverse-grip shoulder press is a unilateral overhead pressing exercise performed with the palm facing toward you. It primarily trains the deltoids while the triceps assist in ext…
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The single-arm dumbbell stability ball pullover is a controlled lying exercise performed with the upper back supported on a stability ball. It primarily trains the lats through shoulder extension whi…
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The Stability Ball Dumbbell Press is a chest press performed while the upper back is supported on a stability ball. It trains the chest, triceps, and shoulders while demanding added core and hip stab…
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The dumbbell pullover on a stability ball is a controlled upper-body exercise performed while bridging across the ball. It primarily trains the chest and back while the abdominals and glutes stabiliz…
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The single-leg dumbbell fly on a stability ball is a chest fly performed while the upper back is supported on a stability ball and one leg is lifted. It primarily trains the chest while challenging t…
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The Exercise Dome One-Arm Push-Up is an advanced push-up performed with one hand supported on a balance dome. It primarily trains the chest, triceps, and shoulders while demanding substantial core br…
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The exercise dome push-up is a bodyweight push-up performed with the hands supported on an unstable exercise dome. It primarily trains the chest while also challenging the triceps, shoulders, and cor…
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The incline push-up depth jump is a plyometric upper-body drill performed with the hands on an elevated stable surface. It develops explosive pressing power in the chest, shoulders, and triceps while…
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The isometric chest press is a static exercise in which you press your palms firmly together without moving them. It primarily trains the chest, with assistance from the shoulders and triceps, and ca…
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The kettlebell alternating floor press is a unilateral pressing exercise performed lying on the floor, pressing one kettlebell at a time while the other arm remains locked out. It primarily trains th…
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The kettlebell floor press is a horizontal pressing exercise performed while lying on the floor. It primarily trains the chest, triceps, and front shoulders, while the floor limits the bottom range o…
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The kettlebell one-arm floor press is a unilateral horizontal pressing exercise performed while lying on the floor. It primarily trains the chest and triceps, while the shoulder and core help stabili…
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The leverage decline chest press is a machine-based pressing exercise performed on a declined seat or back pad. It primarily trains the lower portion of the chest, with meaningful assistance from the…
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The machine decline chest press is a guided pressing exercise performed on a decline chest-press machine. It primarily trains the lower portion of the chest, while the triceps and front shoulders ass…
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The machine inner chest press is a seated pressing exercise performed on a chest press machine, using a controlled grip and movement path. It primarily trains the pectoral muscles, with assistance fr…
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The plyometric push-up is an explosive bodyweight push-up in which the hands leave the floor during the upward phase. It primarily trains the chest, triceps, and shoulders while developing upper-body…
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The close-grip push-up is a bodyweight pressing exercise performed with the hands placed closer together than in a standard push-up. It primarily targets the triceps while also training the chest, sh…
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The wide-hand push-up is a bodyweight pressing exercise performed with the hands placed wider than shoulder width. It primarily trains the chest, with the shoulders, triceps, and core supporting the…
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The push-up to side plank combines a standard push-up with a rotation into a side plank. It primarily trains the chest, while the shoulders, triceps, abdominals, and obliques support pressing and tru…
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The single-leg push-up is a bodyweight push-up performed with one foot lifted off the floor. It primarily trains the chest, triceps, and shoulders while demanding extra abdominal and hip stability. I…
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The wide-grip Smith machine bench press is a horizontal pressing exercise performed on a flat bench with the bar guided on fixed rails. It primarily trains the chest, especially the outer portion, wh…
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The Smith Machine Decline Bench Press is a barbell pressing movement performed on a decline bench under a fixed bar path. It primarily trains the lower portion of the chest, with the triceps and fron…
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The Smith Machine Decline Close-Grip Bench Press is a barbell pressing movement performed on a decline bench with a narrow hand position. It primarily trains the lower chest while placing substantial…
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