All Exercises
Browse our complete collection of strength training exercises.
Showing 601–630 of 970 exercises
Physioball Hip Bridge
Lay on a ball so that your upper back is on the ball with your hips unsupported. Both feet should be flat on the floor, hip width apart or wider. This will be your starting position.
Pike Push-Up
A bodyweight overhead-press progression performed in an inverted-V (pike) position. The athlete sets up like a downward-facing-dog yoga pose — hands on the floor, hips piked high, body forming an inverted V — and lowers the head toward the floor between the hands, then presses back up. Loads the shoulders more than a standard push-up because the body angle directs more weight onto the upper body. Distinct from a flat Push-Up (horizontal body angle, chest emphasis) and from Handstand Push-Ups (full inversion, near-100% bodyweight on shoulders, advanced). Pike push-ups are the intermediate progression between flat push-ups and handstand push-ups in the calisthenics shoulder-strength path.
Pin Presses
Pin presses remove the eccentric phase of the bench press, developing starting strength. They also allow you to train a desired range of motion.
Piriformis-SMR
Sit with your buttocks on top of a foam roll. Bend your knees, and then cross one leg so that the ankle is over the knee. This will be your starting position.
Plank
The fundamental full-body stability exercise. Foundation for many other exercises.
Plank with Hip Dip
A side-plank-based dynamic drill targeting the obliques. From a side plank position, the hips lower toward the floor (without touching) and drive back up to neutral. Trains lateral oblique anti-collapse capacity through a controlled range. Distinct from Plank (front-plane static isometric), Side Plank (static lateral hold), and Side Plank with Rotation (rotational thread-the-needle).
Plate Pinch
Grab two wide-rimmed plates and put them together with the smooth sides facing outward
Plate Twist
Lie down on the floor or an exercise mat with your legs fully extended and your upper body upright. Grab the plate by its sides with both hands out in front of your abdominals with your arms slightly bent.
Platform Hamstring Slides
For this movement a wooden floor or similar is needed. Lay on your back with your legs extended. Place a gym towel or a light weight underneath your heel. This will be your starting position.
Plie Dumbbell Squat
Hold a dumbbell at the base with both hands and stand straight up. Move your legs so that they are wider than shoulder width apart from each other with your knees slightly bent.
Plyo Kettlebell Pushups
Place a kettlebell on the floor. Place yourself in a pushup position, on your toes with one hand on the ground and one hand holding the kettlebell, with your elbows extended. This will be your starting position.
Plyo Push-up
Move into a prone position on the floor, supporting your weight on your hands and toes.
Posterior Tibialis Stretch
In a seated position, loop a belt, rope, or band around one foot. This will be your starting position.
Power Clean
Stand with your feet slightly wider than shoulder width apart and toes pointing out slightly.
Power Clean from Blocks
With a barbell on boxes of the desired height, take a grip just outside the legs. Lower your hips with the weight focused on the heels, back straight, head facing forward, chest up, with your shoulders just in front of the bar. This will be your starting position.
Power Jerk
Standing with the weight racked on the front of the shoulders, begin with the dip. With your feet directly under your hips, flex the knees without moving the hips backward. Go down only slightly, and reverse direction as powerfully as possible.
Power Partials
Stand up with your torso upright and a dumbbell on each hand being held at arms length. The elbows should be close to the torso.
Power Snatch
Begin with a loaded barbell on the floor. The bar should be close to or touching the shins, and a wide grip should be taken on the bar. The feet should be directly below the hips, with the feet turned out as needed. Lower the hips, with the chest up and the head looking forward. The shoulders should be just in front of the bar. This will be the starting position.
Power Snatch from Blocks
Begin with a loaded barbell on boxes or stands of the desired height. A wide grip should be taken on the bar. The feet should be directly below the hips, with the feet turned out as needed. Lower the hips, with the chest up and the head looking forward. The shoulders should be just in front of the bar, with the elbows pointed out. This will be the starting position.
Power Stairs
In the power stairs, implements are moved up a staircase. For training purposes, these can be performed with a tire or box.
Preacher Curl
To perform this movement you will need a preacher bench and an E-Z bar. Grab the E-Z curl bar at the close inner handle (either have someone hand you the bar which is preferable or grab the bar from the front bar rest provided by most preacher benches). The palm of your hands should be facing forward and they should be slightly tilted inwards due to the shape of the bar.
Preacher Hammer Dumbbell Curl
Place the upper part of both arms on top of the preacher bench as you hold a dumbbell in each hand with the palms facing each other (neutral grip).
Press Sit-Up
To begin, lie down on a bench with a barbell resting on your chest. Position your legs so they are secure on the extension of the abdominal bench. This is the starting position.
Prone Manual Hamstring
You will need a partner for this exercise. Lay face down with your legs straight. Your assistant will place their hand on your heel.
Prone Y-T-W Raise
A bodyweight scapular and rotator-cuff drill performed prone. Strengthens the lower trapezius, rhomboids, and external rotators that protect the shoulder during overhead and rotational sports.
Prowler Sprint
Place your sled on an appropriate surface, loaded to a suitable weight. The sled should provide enough resistance to require effort, but not so heavy that you are significantly slowed down.
Pull Through
Begin standing a few feet in front of a low pulley with a rope or handle attached. Face away from the machine, straddling the cable, with your feet set wide apart.
Pull-Up
Grab the pull-up bar with the palms facing forward using the prescribed grip. Note on grips: For a wide grip, your hands need to be spaced out at a distance wider than your shoulder width. For a medium grip, your hands need to be spaced out at a distance equal to your shoulder width and for a close grip at a distance smaller than your shoulder width.
Push Press
Push Press targeting Shoulders.
Push Press - Behind the Neck
Standing with the weight racked on the back of the shoulders, begin with the dip. With your feet directly under your hips, flex the knees without moving the hips backward. Go down only slightly, and reverse direction as powerfully as possible. Drive through the heels create as much speed and force as possible, moving the bar in a vertical path.
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