Push-Up
Set your hands slightly wider than your shoulders and lower until your elbows sit near forty-five degrees to your torso. Keep ribs stacked over hips, then push the floor away until arms lock out without shrugging.
Shop related gearExercise Library
Train Every Muscle Group
Clear, original guides written for people who train at home or in the gym. Each entry lists target muscles and exactly what gear you need.
The content here is general educational information about common training movements. It is not medical advice. Learn each movement with light loads, inspect equipment before use, and consult a qualified professional if you have injuries or health conditions.
Chest Exercises
3
Dumbbell Floor Press
Lie on your back with knees bent and press both dumbbells up until they stack over your chest. Lower with control until upper arms kiss the floor, pause, then drive back up. The floor limits depth safely, making this a shoulder-friendly press.
Shop related gear
Incline Dumbbell Press
Set the bench around thirty degrees and lean back with dumbbells at chest height. Press up and slightly inward until the weights nearly touch, keeping wrists stacked over elbows. A shallow incline biases the upper chest without shouting at the shoulders.
Shop related gearBack Exercises
2
Barbell Deadlift
Stand over the bar with mid-foot, hinge down and take a grip just outside your knees. Brace hard, then stand by driving the floor away while the bar drags close to your legs. Finish tall, reset each rep, and let the plates rest between reps.
Shop related gear
Bent-Over Dumbbell Row
Hinge forward so your torso is near parallel to the floor and let both dumbbells hang. Row them toward your lower ribs, driving elbows past your sides, then lower slowly. Keep neck long; imagine crushing walnuts in your armpits.
Shop related gearShoulders Exercises
2
Standing Overhead Press
Start with the bar at collarbone height, squeeze glutes and brace, then press straight up until biceps frame your ears. Shift your head back through the window as the bar passes. Lower under control and repeat without leaning back further.
Shop related gear
Lateral Raise
Lead with your elbows and raise both dumbbells out to shoulder height, no higher. Pause briefly, then lower slowly resisting gravity the whole way. Lighter than you think, slower than you want: that is where side delts grow.
Shop related gearArms Exercises
2
Dumbbell Curl
Let the dumbbells hang at arm length, then curl up by bending only at the elbows while palms rotate toward your shoulders. Squeeze at the top, lower for a slow three count. If your torso swings, drop the weight rather than the standard.
Shop related gear
Bench Triceps Dip
Place hands shoulder-width on a bench edge and walk feet out until legs are nearly straight. Bend elbows straight back to roughly ninety degrees, keeping hips close to the bench, then press back up. Keep shoulders down away from ears throughout.
Shop related gearLegs Exercises
3
Goblet Squat
Hold the bell vertically against your chest like a goblet. Sit straight down between your heels while keeping your torso tall, elbows tracking inside your knees, then drive up through mid-foot. The counterweight teaches upright posture automatically.
Shop related gear
Romanian Deadlift
Start standing, then push hips back with soft knees and slide the load down your thighs. Stop when hamstrings hit their stretch, usually around mid-shin, then snap hips forward to stand. The bar never leaves your legs and your back stays flat.
Shop related gear
Walking Lunge
Take a longer step than feels natural and drop your back knee toward the floor. Push through the whole front foot to stand directly into the next step. Keep torso proud and eyes ahead rather than watching your shoes.
Shop related gearCore Exercises
2
Front Plank
Stack elbows under shoulders and form one straight line from heels to head. Tuck your tailbone slightly and brace as if bracing for a friendly shove. Breathe shallow but steady, and stop the set the moment hips sag or pike.
Shop related gear
Dead Bug
Lie on your back with arms vertical and knees stacked over hips. Slowly lower opposite arm and opposite leg toward the floor while pinning your low back down. Return and switch sides. Slow beats big: range grows as control does.
Shop related gearFull Body Exercises
2
Kettlebell Swing
Hike the bell back between your legs like a rugby pass, then snap hips forward so the bell floats to chest height. Arms stay relaxed hooks; hips do all the throwing. Let it fall, catch with a hinge, repeat rhythmically.
Shop related gear
Burpee
From standing, squat and plant hands, kick back to a plank, optionally add a push-up, then jump feet forward and extend into a jump. Land softly and repeat. Pace yourself: smooth reps beat frantic ones every time.
Shop related gearExercise descriptions are general educational information only and are not a substitute for individual coaching or medical guidance. Always warm up, start conservatively, use collars on loaded bars, and stop any movement that causes sharp pain. PowerGymPro accepts no liability for injuries arising from unsupervised training.