LongformIncline Bench Press
Incline Bench Press · Inclined horizontal push
Practice pressing a load on incline support, training the chest, front shoulder, and elbow extension.
Read exercise information →MOVEMENT LIBRARY
Exercise Library
12 exercises and movement families. Understand purposes, variants, and observations before choosing for this workout.
Bench Press
Bench Press · Horizontal push
Practice horizontal pressing for chest and elbow-extension training, recording stable repetitions.
Read exercise information →Shoulder Press
Shoulder Press · Vertical push
Practice upward pressing and shoulder control, training the deltoids and elbow extension.
Read exercise information →Lateral Raise
Lateral Raise · Shoulder abduction (accessory)
Practice shoulder control through light-load abduction. This can serve physique goals without guaranteeing wider skeletal structure.
Read exercise information →Pull-up
Pull-up · Vertical pull
Practice vertical pulling and shoulder-blade control. Assistance can be recorded; an unassisted pull-up is not required at the start.
Read exercise information →Row
Row · Horizontal pull
Practice horizontal pulling and trunk stability, training the mid-back, latissimus dorsi, and elbow flexion.
Read exercise information →Deadlift / Hip Hinge
Deadlift / Hinge · Hip-dominant flexion and extension
Practice moving hips back and extending them for posterior-chain training. Learning the hinge comes before pursuing weight lifted from the floor.
Read exercise information →Biceps Curl
Biceps Curl · Elbow flexion (accessory)
Supplement pulling with an observable elbow-flexion task, recording controlled repetitions.
Read exercise information →Squat
Squat · Coordinated knee and hip flexion and extension
Practice sitting and standing for quadriceps, glute, and lower-body strength training.
Read exercise information →Glute Movement
Glute Movement · Hip extension
Learn hip extension and trunk stability through a floor bridge to supplement glute training.
Read exercise information →Face Pull
Face Pull · Horizontal pull and shoulder external rotation (accessory)
Use light load to practice rear-shoulder and shoulder-blade control. This optional accessory does not treat shoulder pain.
Read exercise information →Core Movement
Core Movement · Trunk anti-extension control
Practice trunk stability while limbs move. Core training is not local fat loss.
Read exercise information →Wall press-up
Wall press-up · Horizontal push against a wall
Practice a controlled push and return with wall support.
Read exercise information →Standing one-arm dumbbell row
Standing one-arm dumbbell row · One-arm horizontal pull
Practice a controlled pull while hinged forward using one dumbbell.
Read exercise information →Two-arm standing resistance-tube row
Two-arm standing resistance-tube row · Two-arm horizontal pull
Practice a controlled horizontal pull with handled resistance tubing.
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