03 — Featured Exercises

Start with
the classics.

Six foundational lifts that every program builds on. Tap any card to see full coaching cues, setup steps, and common mistakes.
Decline Dumbbell Fly
01 / 06 Intermediate
chest · Dumbbells, decline bench

Decline Dumbbell Fly

What is the decline dumbbell fly, and how does it develop your lower chest?

Decline Push-Up
02 / 06 Intermediate
bodyweight · Elevated surface

Decline Push-Up

What is the decline push-up, and how does elevating your feet shift the focus to your upper chest?

Plate Press
03 / 06 Beginner
chest · Weight plate

Plate Press

What is the plate press, and how does squeezing the plate change your chest activation?

Barbell Shrug
04 / 06 Beginner
back · Barbell

Barbell Shrug

What is the barbell shrug, and how do you build bigger traps?

Single-Arm Cable Row
05 / 06 Beginner
back · Cable machine

Single-Arm Cable Row

What is the single-arm cable row, and how does it help fix muscle imbalances?

Muscle-Up
06 / 06 Advanced
bodyweight · Pull-up bar or rings

Muscle-Up

What is a muscle-up, and how do you train the strength and technique needed to do one?

01 / 06
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