Weighted Dip
Weighted Dip is a challenging exercise that can build strength and muscle mass in your chest, triceps, shoulders, and back. This exercise can also help build your strength for other exercises like bench presses.
Discover exercises for every goal — strength, endurance, flexibility, or fat loss.
How it works: Use the filters to find the right exercise for your equipment, skill level, and target muscle group. These exercises feature in our challenges, workouts, and workout plans - but we’ve also made them available for you to browse and learn from. They’re great for discovering individual exercises that target specific muscles or for finding effective alternatives.
Weighted Pushup
Weighted Pushups target muscles in your shoulders, especially your anterior deltoids. Adding weight also increases the activation of the stabilizer muscles in your core.
Wide-Grip Barbell Bench Press
Wide-Grip Barbell Bench Press targets your chest, shoulders, arms, and back muscles. Using a wider grip emphasizes on front of the shoulders and outer portion of the chest.
Wide-Hands Pushup
Wide-Hands Pushup is a challenging upper-body workout that targets the muscles in your chest, shoulders, and upper arms. It can also help build your core strength, and it may help protect your back, too.
Assisted Walking Push-ups
A core and upper-body exercise that blends push-up strength with controlled lateral movement, using support or elevation to reduce load while improving shoulder stability, chest activation, and coordinated crawling-style mobility.
Dumbbell Chest Flies
A chest-isolating exercise performed lying back with dumbbells, opening and closing the arms in a wide arc to target the pectorals, improve chest expansion, and enhance upper-body muscle definition.
Dumbbell Chest Press
An upper-body strength exercise performed lying back with dumbbells, targeting the chest, triceps, and shoulders to build pressing power, stability, and muscle development.
Dumbbell Incline Close Grip Chest Press
An upper-body strength exercise performed on an incline bench with dumbbells held close together, emphasizing the upper chest and triceps while improving pressing power and shoulder stability.
Plank Jacks
A dynamic plank variation jumping the feet in and out, increasing core activation, cardio demand, and hip stability while maintaining trunk control.
Progression Push-ups
A scalable push-up variation gradually increasing difficulty—through knee, incline, or negative patterns—to build pressing strength, stability, and technique.
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