While either seating or standing, bend your arms at a 90-degree angle and place the palms of your hands together in front of your chest. Tip: Your hands should be open with the palms together and fingers facing forward (perpendicular to your torso).

Chest

Shoulders

Triceps

Beginner

Isometric Wipers

Assume a push-up position, supporting your weight on your hands and toes while keeping your body straight. Your hands should be just outside of shoulder width. This will be your starting position.

JM Press

Start the exercise the same way you would a close grip bench press. You will lie on a flat bench while holding a barbell at arms length (fully extended) with the elbows in. However, instead of having the arms perpendicular to the torso, make sure the bar is set in a direct line above the upper chest. This will be your starting position.

Landmine Linear Jammer

Position a bar into landmine or, lacking one, securely anchor it in a corner. Load the bar to an appropriate weight and position the handle attachment on the bar.

Leg-Over Floor Press

Lie on the floor with one kettlebell in place on your chest, holding it by the handle. Extend leg on working side over leg on non-working side.Your free arm can be extended out to your side for support.

Leverage Chest Press

Load an appropriate weight onto the pins and adjust the seat for your height. The handles should be near the bottom or middle of the pectorals at the beginning of the motion.

Leverage Decline Chest Press

Load an appropriate weight onto the pins and adjust the seat for your height. The handles should be near the bottom of the pectorals at the beginning of the motion. Your chest and head should be up and your shoulder blades retracted. This will be your starting position.

Leverage Incline Chest Press

Load an appropriate weight onto the pins and adjust the seat for your height. The handles should be near the top of the pectorals at the beginning of the motion. Your chest and head should be up and your shoulder blades retracted. This will be your starting position.

Log Lift

Begin standing with the log in front of you. Grasp the handles, and begin to clean the log. As you are bent over to start the clean, attempt to get the log as high as possible, pulling it into your chest. Extend through the hips and knees to bring it up to complete the clean.

Low Cable Crossover

To move into the starting position, place the pulleys at the low position, select the resistance to be used and grasp a handle in each hand.

Chest

Shoulders

Beginner

Lying Dumbbell Tricep Extension

Lie on a flat bench while holding two dumbbells directly in front of you. Your arms should be fully extended at a 90-degree angle from your torso and the floor. The palms should be facing in and the elbows should be tucked in. This is the starting position.

Machine Bench Press

Sit down on the Chest Press Machine and select the weight.

Medicine Ball Chest Pass

You will need a partner for this exercise. Lacking one, this movement can be performed against a wall.

Mountain Climbers

Begin in a pushup position, with your weight supported by your hands and toes. Flexing the knee and hip, bring one leg until the knee is approximately under the hip. This will be your starting position.

Neck Press

Lie back on a flat bench. Using a medium-width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over your neck with your arms locked. This will be your starting position.

One Arm Dumbbell Bench Press

Lie down on a flat bench with a dumbbell in one hand on top of your thigh.

One-Arm Flat Bench Dumbbell Flye

Lie down on a flat bench with a dumbbell in one hand resting on top of your thigh. The palm of your hand with the dumbbell in it should be at a neutral grip.

Chest

Beginner

One Arm Floor Press

Lie down on a flat surface with your back pressing against the floor or an exercise mat. Make sure your knees are bent.

One-Arm Kettlebell Floor Press

Lie on the floor holding a kettlebell with one hand, with your upper arm supported by the floor. The palm should be facing in.

Chest

Triceps

Intermediate

One Half Locust

Lie facedown on the floor.

Otis-Up

Secure your feet and lay back on the floor. Your knees should be bent. Hold a weight with both hands to your chest. This will be your starting position.