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Home » Exercise Overview

Pendlay Row Benefits, Muscles Worked, and Form

By Heather Jacques
Last updated March 25, 2024


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

The Pendlay row is a compound movement popularized by weightlifting coach Glenn Pendlay. It’s effective for increasing upper body strength, mass, and power. Not to be confused with the traditional barbell row, this variation is known for being more strict since the barbell returns to the floor after each repetition.

In this article we’ll detail the muscles the Pendlay row works, how to perform the movement with proper form, and some of its key benefits. 

[Read more…]

Filed Under: Exercises
Tagged With: Exercise Overview



Push Press Muscles Worked & Benefits

By Kyle Risley
Last updated March 11, 2024


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

The push press is a vertical pressing exercise commonly used to build and strengthen the shoulders. Unlike the strict overhead press, the push press engages the lower body to push more weight overhead. This exercise has various benefits and trains several muscle groups.

This article covers the top five benefits and the primary muscle groups worked by the push press. Keep reading to see why it may be worth adding to a workout routine.

[Read more…]

Filed Under: Exercises
Tagged With: Exercise Overview



Farmer’s Carry Benefits & Muscles Worked

By Heather Jacques
Last updated January 21, 2024


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

The farmer’s carry, also known as the farmer’s walk or suitcase carry, is a whole-body exercise that involves holding a weight in both hands while walking for a pre-determined distance or amount of time. Similar to carrying grocery bags from the car to the house in one trip, this exercise became well-known throughout the health and fitness industry thanks to Strongman and CrossFit. 

People commonly use dumbbells, kettlebells, and plates to perform this exercise. Some training facilities may even offer farmer’s carry handles, which are useful for going extremely heavy and practicing for competition. Even if you’re not looking to compete, this exercise offers several benefits and trains many muscle groups simultaneously!

In this article, we’ll cover the major muscle groups worked by the farmer’s carry and identify the top five benefits you can expect from adding this exercise to your routine.

[Read more…]

Filed Under: Exercises
Tagged With: Exercise Overview



Bulgarian Split Squats Muscles Worked & Benefits

By Heather Jacques
Last updated January 21, 2024


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

The Bulgarian split squat is a single-leg squat variation where the rear foot is elevated on a bench or box. This exercise effectively increases leg strength, muscle mass, and balance.

Since the Bulgarian split squat is a unilateral exercise, it’s great for correcting and preventing muscular imbalances. Most people have one leg that’s stronger than the other, so doing this exercise regularly helps balance both sides. The Bulgarian split squat has an excellent carry-over to other movements, such as the barbell squat and deadlift.

This exercise may be more challenging than others, but it offers several benefits and works multiple muscles simultaneously. This article covers Bulgarian split squat’s top five benefits, the targeted primary muscle groups, and more!

[Read more…]

Filed Under: Exercises
Tagged With: Exercise Overview



Hack Squat Muscles Worked and Benefits

By Heather Jacques
Last updated August 30, 2023


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

The hack squat is a machine-based, compound exercise that adds strength and size to the lower body. While it’s often used as an accessory to the barbell back squat, the hack squat also serves as an alternative because it places greater demand on the quads, is safer to train to failure, and requires less mobility.

Although there are some hack squat variations, this article will cover the muscles the machine hack squat works and some of its primary benefits. 

[Read more…]

Filed Under: Exercises
Tagged With: Exercise Overview



Hammer Curl Benefits and Muscles Worked

By Heather Jacques
Last updated August 30, 2023


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

The hammer curl is a popular biceps exercise performed with the wrist in a neutral position. Unlike a standard bicep curl, this exercise targets more of the bicep peak and forearms. It requires minimal equipment to perform and is rather simple to learn.

The hammer curl is an effective exercise for increasing the size and strength of the upper arms. This article covers the top of hammer curl benefits and muscles worked. 

[Read more…]

Filed Under: Exercises
Tagged With: Exercise Overview



The Top 6 Muscles Worked by Glute Bridges

By Heather Jacques
Last updated February 11, 2024


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

The glutes are an important muscle group for almost every movement. Strengthening them through resistance training can improve your posture, performance, and aesthetics. Several exercises can be utilized to build your glutes, such as hip thrusts, glute kickbacks, and Romanian deadlifts.

If you’re new to glute training, getting proficient at the glute bridge is a great place to start. This exercise has  good carry-over to more advanced lower-body movements like the squat and deadlift.

Glute bridges are one of the few isolation exercises that can be heavily loaded, making them effective for building a bigger and stronger posterior chain. This exercise is easy to perform, simple to set up, and can be modified according to equipment availability.

The glute bridge primarily works the gluteus maximus in addition to various other leg muscles.

[Read more…]

Filed Under: Exercises
Tagged With: Exercise Overview



The Top 5 Bench Press Muscles Worked

By Heather Jacques
Last updated August 30, 2023


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

The barbell bench press is a compound movement effective for gaining upper body strength and size. This exercise is extremely popular due to its minimalistic nature, prevalence in strength sports, and ability to train multiple muscle groups simultaneously.

This article will cover all of the muscles a traditional bench press works, and a few frequently asked questions about this exercise. While many multiple bench press variations exist, this article focuses on the flat barbell bench press.

[Read more…]

Filed Under: Exercises
Tagged With: Exercise Overview



Leg Extension Benefits and Muscles Worked

By Emma Lennon
Last updated August 30, 2023


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

The leg extension machine is a staple in most commercial gyms. Leg extensions are an isolation exercise that targets the knee joint to activate the quadriceps. Here are some of the main benefits of the leg extension and an in-depth look at which muscles the leg extension targets.

[Read more…]

Filed Under: Exercises
Tagged With: Exercise Overview



The 5 Best Benefits of Planks

By Heather Jacques
Last updated August 30, 2023


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

A defined midsection and strong core are common hallmarks of an effective fitness routine. The core is made up of several muscles, including the rectus abdominis, external obliques, internal obliques, and transverse abdominus. In addition to flexing the torso, the core stabilizes and protects the spine.

The plank is one of the best exercises for the oft-neglected transverse abdominis and requires little to no equipment, is simple to learn, and can be scaled according to someone’s fitness level.

[Read more…]

Filed Under: Exercises
Tagged With: Exercise Overview



The 7 Best Compound Chest Exercises

By Kyle Risley
Last updated February 11, 2024


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

If you want to sculpt your chest muscles, then you shouldn’t ignore compound chest exercises! These are lifts that use multiple muscle groups at the same time which, when done properly, could mean more gains. But, enough of the science talk, let us show you the 7 best compound chest exercises.

[Read more…]

Filed Under: Exercises
Tagged With: Exercise Overview



The 6 Best Gym Machines For Weight Loss

By Kyle Risley
Last updated January 11, 2024


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

If losing weight and sculpting a toned body is your goal, you’ve come to the perfect place.

When it comes to losing weight, having a well-rounded training plan is essential. It’s about boosting your efforts and targeting specific muscle groups to lose weight. 

We reveal the six best gym machines for weight loss!

Get ready to discover the machines and exercises that will push your fitness journey to a new level, one rep at a time.

[Read more…]

Filed Under: Exercises
Tagged With: Exercise Overview



Inverted Row Benefits and Muscles Worked 

By Emma Lennon
Last updated July 1, 2023


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

The inverted row is a highly customizable, upper-body exercise for lifters of any experience level. Read on to learn more about the benefits of the inverted row and the muscles worked. 

[Read more…]

Filed Under: Exercises
Tagged With: Exercise Overview



The 5 Best Gym Machines for Chest

By Kyle Risley
Last updated January 16, 2024


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

There’s nothing quite as satisfying as a good chest workout to make you look and feel those gains you’ve been working so hard on. 

But if you thought some bench presses and free weights were doing the most for your chest muscles, you’d be wrong. 

In this article we’re looking at the top five gym machines for the chest, to help you get the shape and strength you’ve always wanted. 

So, drop the free weights, grab the pre-workout, and let’s get into it!

[Read more…]

Filed Under: Exercises
Tagged With: Exercise Overview



The Top 5 Leg Press Muscles Worked

By Heather Jacques
Last updated July 19, 2023


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

The lower body is heavily judged in physique competitions and is rigorously trained in most comprehensive workout programs. Although fitness enthusiasts commonly joke about skipping leg day, training the lower body should be a priority regardless of a person’s goals. A popular exercise for lower-body training is the leg press.

The leg press is a machine-based, compound exercise that’s effective for increasing the size and strength of the lower body. A compound exercise means that multiple muscle groups are working at one time. 

The leg press primarily targets the quadriceps. However, stance can be adjusted to place more tension on the glutes and hamstrings. This exercise can also be performed one leg at a time to correct or prevent muscle imbalances.

Although the quads are the primary muscle worked by the leg press, read below to learn about other muscles involved in the movement.

[Read more…]

Filed Under: Exercises
Tagged With: Exercise Overview



Arnold Split Workout + Free Example Spreadsheet

By Heather Jacques
Last updated March 26, 2024


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

Jump to Free Program Spreadsheet

Arnold Schwarzenegger, also known as the Austrian Oak, is a world-renowned actor, politician, and professional bodybuilder. At just 20 years old, Arnold became the youngest person to win the Mr. Universe title in the sport of competitive bodybuilding.

In 1968, Arnold made the move from Austria to America and ended up winning five Mr. Universe titles along with seven Mr. Olympia titles. To share his knowledge and love of bodybuilding, Arnold wrote a few books, including The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, first published in 1985.

Whether looking to step on stage, get in shape, or learn a thing or two about bodybuilding, many consider this book to be a must-have. Arguably the most popular feature of The New Encyclopedia of Modern Bodybuilding is the training programs, including basic and advanced versions.

Although this article will not fully disclose the training programs, it will discuss the main principles of the legendary Arnold split. 

[Read more…]

Filed Under: Bodybuilding Program, Programs
Tagged With: Exercise Overview



Side Plank Benefits, Form, and Muscles Worked

By Emma Lennon
Last updated June 29, 2023


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

Plank variations are excellent for building core strength and targeting multiple muscle groups throughout the upper body. The side plank is a variation that helps build lateral stability and targets obliques. Here’s how to perform the side plank with perfect form to reap maximum benefits, explaining how the side plank targets each primary target muscle group. 

[Read more…]

Filed Under: Exercises
Tagged With: Exercise Overview



The Landmine Press: Muscles Worked, Benefits and Form

By Emma Lennon
Last updated June 29, 2023


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

The landmine press is an effective upper-body pushing exercise that builds strength and muscle mass in the shoulders, triceps, scapula, and core. The landmine press can be performed one arm at a time (unilaterally) or bilaterally by gripping the barbell with both hands. Here’s how to perform the landmine press with proper form, key muscles worked, and benefits of this upper body exercise.

[Read more…]

Filed Under: Exercises
Tagged With: Exercise Overview



The 8 Best Deadlift Benefits

By Heather Jacques
Last updated February 11, 2024


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

Few exercises exist for increasing strength, performance, and muscle mass in the shortest possible time. The deadlift is a popular compound exercise that trains multiple muscle groups simultaneously. 

The deadlift is a universal exercise that’s used in several strength sports, including powerlifting, strongman, and CrossFit. Choose from a number of variations based on goals, equipment, body type, and preferences. In addition to strength, the movement is also very effective for building lower and upper body muscle.

Moreover, the deadlift can support various other movements and daily activity. This article will cover the top eight benefits of deadlifts as well as some frequently asked questions.

[Read more…]

Filed Under: Exercises
Tagged With: Exercise Overview



Seated Cable Row Benefits, Form, and Muscles Worked

By Heather Jacques
Last updated January 26, 2024


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

The back is made up of several different muscles and numerous exercises can target them. The cable row is a popular choice for building a stronger and bigger back. 

This article will detail the muscles worked by the cable row, how to perform the movement with proper form, and a few of its primary benefits.

[Read more…]

Filed Under: Exercises
Tagged With: Exercise Overview



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