Strength Training Exercises For The Chest

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Side Step-up

muscles:	Abductors, Quadriceps, Glutes
auxiliary muscles:	Calves, Adductors
		required:	Seat / Bench
		optional:	Medicin Ball, Dumbbells (2), Kettlebells (2), Backpack
		fitness level:	Normal
		exercise type:	Strength, Cardio

exercise benefits and how to do Side Step-up

Calf Raise, Lying

muscles:	Calves, Glutes
auxiliary muscles:	Rectus Abdominis, Hamstrings, Lower Back
		required:	Exercise Ball / Seat
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Calf Raise, Lying

Drag Curl With EZ Bar

muscles:	Biceps
auxiliary muscles:	Hand Flexors
		required:	Barbell / EZ Bar
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Drag Curl With EZ Bar

Shoulder Press With Dumbbells, Standing

muscles:	Deltoids
auxiliary muscles:	Triceps, Pectoralis Major, Serratus Anterior, Trapezius
		required:	Dumbbells (2)
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Shoulder Press With Dumbbells, Standing

Zottman Curl

muscles:	Biceps
auxiliary muscles:	Hand Flexors, Hand Extensors
		required:	Dumbbells (2)
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Zottman Curl

T-Bar Row

muscles:	Latissimus Dorsi
auxiliary muscles:	Trapezius, Lower Back, Teres Muscles, Deltoids, Biceps, Hand Flexors
		required:	Barbell
		optional:	Towel
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do T-Bar Row

Kroc Row

muscles:	Teres Muscles, Hand Flexors, Hand Extensors, Latissimus Dorsi
auxiliary muscles:	Trapezius, Biceps, Obliques
		required:	Dumbbell
		optional:	Bench, Seat
		fitness level:	Hard
		exercise type:	Strength

exercise benefits and how to do Kroc Row

Triceps Extension / French Press, Underhand Grip

muscles:	Triceps
		required:	Barbell / EZ Bar
		optional:	Bench, Fitness Mat
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Triceps Extension / French Press, Underhand Grip

Biceps-Curl With EZ Bar, Underhand Grip

muscles:	Biceps
auxiliary muscles:	Hand Flexors
		required:	Barbell / EZ Bar
		fitness level:	Easy
		exercise type:	Strength

exercise benefits and how to do Biceps-Curl With EZ Bar, Underhand Grip

Hip Abduction, Standing

muscles:	Glutes
auxiliary muscles:	Hamstrings
		required:	Doable Without Equipment And Weights
		optional:	Dumbbell, Seat, Resistance Band, Weight Cuffs
		fitness level:	Easy
		exercise type:	Strength

exercise benefits and how to do Hip Abduction, Standing

Sumo Squat

muscles:	Adductors, Glutes, Quadriceps, Hamstrings
auxiliary muscles:	Abductors, Lower Back
		required:	Doable Without Equipment And Weights
		fitness level:	Normal
		exercise type:	Strength, Cardio

exercise benefits and how to do Sumo Squat

Pistol Squat

muscles:	Quadriceps, Hamstrings, Glutes
auxiliary muscles:	Lower Back, Adductors, Calves
		required:	Doable Without Equipment And Weights
		fitness level:	Challenging
		exercise type:	Strength

exercise benefits and how to do Pistol Squat

In and outs / Knee Tuck

muscles:	Rectus Abdominis
auxiliary muscles:	Quadriceps, Obliques
		required:	Doable Without Equipment And Weights
		optional:	Fitness Mat, Stool, Weight Cuffs, Bench
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do In and outs / Knee Tuck

Hip Adduction, Lying

muscles:	Adductors
auxiliary muscles:	Glutes
		required:	Doable Without Equipment And Weights
		optional:	Fitness Mat, Resistance Band, Weight Cuffs
		fitness level:	Easy
		exercise type:	Strength

exercise benefits and how to do Hip Adduction, Lying

Lateral L Raise With Rotation

muscles:	Teres Muscles, Deltoids
auxiliary muscles:	Triceps, Trapezius
		required:	Dumbbells (2)
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Lateral L Raise With Rotation