We understand that these are by far not all possible exercises and there are myriads of variations. This is just a partial lists. As mentioned before we are currently reworking our video library and will post the content shortly. Please let me know if you have any questions.

Vertical Pressing

Seated Barbell Press

Seated Dumbbell Press

Standing Barbell Press

Standing Dumbbell Press

Standing Dual Cable Press

Lateral Arm Raises



Horizontal Pressing Movement

Barbell Bench Press

Barbell Bench Press Incline

Dumbbell Bench Press

Dumbbell Bench Press Incline

Cable Chest Press Standing, two arms

Cable Chest Press Standing, one arm

Push ups

Push ups w/ superbands

This has proven to be a great workout especially with people that had shoulder problems and have a hard time bench pressing.

Push ups w/ TRX or JG Tuck In

This great exercise not only works your chest, tris and shoulders but also engages your core.

Clapping Push ups

Vertical Pulling

Pull Up, wide grip

Make sure that the legs are straight. Don’t shrug the shoulders up as you pull yourself up. Do not try to reach up with your chin above the bar but keep the head in alignment.


Pull up, narrow grip

Chin up, V-grip

Chin up, shoulder wide grip

Chin up, pull up switch grip

Lat pull down, half kneeling

Lat pull down, wide, narrow, reverse grip

Horizontal Pulling

Standing one arm row, cable

standing one arm row, wide

Seated row

Dumbbell rows, neutral

Dumbbell rows, reverse grip

Dumbbell reverse flys