Strength Training Exercises For The Butt

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Crush Press / Squeeze Press

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

exercise benefits and how to do Crush Press / Squeeze Press

Wrist Rotation

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

exercise benefits and how to do Wrist Rotation

Bench Press

muscles:	Triceps, Pectoralis Major
auxiliary muscles:	Serratus Anterior, Deltoids
		required:	Barbell, Bench
		optional:	Workout Partner, Squat Rack / Squat Stand
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Bench Press

Prone Biceps-Curl / Spider Curl

muscles:	Biceps
auxiliary muscles:	Hand Flexors
		required:	Dumbbells (2) / Barbell / EZ Bar, Bench
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Prone Biceps-Curl / Spider Curl

Inverted Row Between Chairs

muscles:	Latissimus Dorsi, Trapezius, Teres Muscles
auxiliary muscles:	Hand Flexors, Deltoids, Biceps
		required:	Seat, Broomstick, Towel
		optional:	Stool
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Inverted Row Between Chairs

Push-up Hold With Towel

muscles:	Triceps, Pectoralis Major
auxiliary muscles:	Trapezius, Lower Back, Deltoids, Rectus Abdominis
		required:	Towel
		fitness level:	Hard
		exercise type:	Strength - isometric

exercise benefits and how to do Push-up Hold With Towel

Farmer’s Walk

muscles:	Hand Flexors, Hand Extensors, Trapezius
auxiliary muscles:	Lower Back, Deltoids, Biceps, Quadriceps, Hamstrings, Calves
		required:	Backpack / Dumbbells (2) / Kettlebells (2)
		fitness level:	Normal
		exercise type:	Strength, Cardio

exercise benefits and how to do Farmer’s Walk

Door Pull-up

muscles:	Trapezius, Teres Muscles, Latissimus Dorsi
auxiliary muscles:	Lower Back, Biceps, Deltoids, Hand Flexors
		required:	Towel
		optional:	Weight Cuffs, Backpack
		fitness level:	Hard
		exercise type:	Strength

exercise benefits and how to do Door Pull-up

Bent Arm Pullover With Dumbbell

muscles:	Latissimus Dorsi, Pectoralis Major
auxiliary muscles:	Triceps, Trapezius, Teres Muscles, Serratus Anterior, Deltoids
		required:	Dumbbell, Bench / Stool / Exercise Ball
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Bent Arm Pullover With Dumbbell

Scott Curl With Dumbbell, Single-Arm

muscles:	Biceps
auxiliary muscles:	Hand Flexors
		required:	Dumbbell, Bench / Seat
		fitness level:	Easy
		exercise type:	Strength

exercise benefits and how to do Scott Curl With Dumbbell, Single-Arm

Dips On The Floor

muscles:	Triceps
auxiliary muscles:	Hand Extensors, Deltoids
		required:	Doable Without Equipment And Weights
		optional:	Fitness Mat
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Dips On The Floor

Upright Row

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

exercise benefits and how to do Upright Row

Arnold Press

muscles:	Deltoids
auxiliary muscles:	Trapezius, Triceps, Hand Extensors, Serratus Anterior
		required:	Dumbbells (2)
		optional:	Bench, Seat
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Arnold Press

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