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Advanced Exercises

119 exercises

Level
BeginnerIntermediateAdvanced
Muscle
ChestLatsMiddle BackUpper BackLower BackShouldersTrapsBicepsTricepsForearmsAbsObliquesCoreQuadsHamstringsGlutesCalvesAdductorsAbductorsHip FlexorsNeckTibialis
Equipment
BarbellDumbbellKettlebellCableMachineBodyweightResistance BandsPull-up BarParallel BarsRingsBenchSuspensionMedicine BallExercise BallFoam RollEZ Curl BarTrap BarJump RopeRopeOther
Category
StrengthPowerliftingOlympic WeightliftingStrongmanCardioPlyometricsStretchingMobilitySkill
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Chest(13)

Bench Press - Barbell with ChainsBench Press (Reverse Band) - BarbellFlyes - EZ Curl BarMaltese Hold - RingsNeck Press - BarbellPlanche Push-Up (Pseudo)Plyometric Push-Up - KettlebellPush-Up (Clock)Push-Up (One-Arm)Push-Up (Planche)Push-Up (Rings Turned Out)Push-Up (Single-Arm)Push-Up (Wide) - Rings

Lats(19)

Advanced Tuck Back Lever HoldChest-to-Bar Pull-UpChin-Up (Sternum) - Pull-Up BarChin-Up (Towel Assisted)Front Lever (Tuck)Kipping Muscle-Up - RingL-Sit Pull-Up - RingMuscle-Up (Strict) - RingsPull-OverPull-Up (Arch Body)Pull-Up (Archer)Pull-Up (L-Sit)Pull-Up (Typewriter)Pull-Up (Weighted)Pull-Up (Wide-Grip Behind The Neck)Rope ClimbRow (Advanced Tuck Front Lever)Row (Tuck Front Lever) - RingsTuck Back Lever Hold

Lower Back(5)

Atlas Stone LiftDeadlift (Chain-Loaded) - BarbellDeadlift (Reverse Band) - BarbellGood Morning (Stiff-Leg) - BarbellRack Pull (Band-Resisted)

Shoulders(23)

Circus Dumbbell PressClean and Jerk - BarbellClean and Jerk (One-Arm) - KettlebellGerman Hang - RingsHandstand (Freestanding)Handstand Push-Up (Box-Assisted)Handstand Push-Up (Wall Assisted, Eccentric)Handstand Push-Up (Wall-Assisted)Headstand Push-Up (Wall-Assisted)Headstand Push-Up Negative (Wall-Supported)Jerk (One-Arm) - KettlebellJerk (Two Arm) - KettlebellJerk Balance - BarbellKettlebell Split Jerk (One-Arm) - KettlebellKettlebell Split Snatch (One-Arm) - KettlebellPress (Behind Neck) - BarbellPush Press (Behind Neck) - BarbellPush-Up (Pike Headstand)Rings Support Hold (Turned Out)Skin The Cat - RingsSkin the Cat (Pike) - RingsSnatch - KettlebellTurkish Get-Up (Squat Style) - Kettlebell

Biceps(1)

Bicep Curl (Harop)

Triceps(1)

Ring Dip (L-Sit)

Abs(14)

Ab Rollout - RingsAb Wheel Rollout (Standing)Hanging Pike Leg Raise NegativeL-Hang HoldL-Sit (Single-Leg)L-Sit HoldLeg Raise (Hanging, Straight)Manna HoldOpen Tuck L-Sit HoldPike Leg Raise - Pull Up BarPlank (One-Arm, Single-Leg)Sit-Up (Press) - BarbellTuck L-SitWindmill (Double) - Kettlebell

Obliques(2)

Bent Press - KettlebellWindmill (Advanced) - Kettlebell

Quads(23)

Box Jump (Single-Leg)Box Squat (Reverse Band) - BarbellBulgarian Split Squat - BarbellPistol SquatPistol Squat - KettlebellPistol Squat (Jumping)Power Jerk - BarbellPower Snatch from Blocks - BarbellPower Squat (Reverse Band) - BarbellShrimp Squat (Advanced)Sissy Squat (Weighted) - BarbellSnatch - BarbellSnatch Balance - BarbellSnatch Balance (Heaving) - BarbellSnatch from Blocks - BarbellSplit Clean - BarbellSplit Jerk - BarbellSquat (Box, With Chains) - BarbellSquat (Overhead) - BarbellSquat (Overhead) - KettlebellSquat Jerk - BarbellTire FlipYoke Walk

Hamstrings(14)

Deadlift (Sumo) - ChainsDeadlift (Sumo) - Resistance BandGlute Ham Raise - Body OnlyKettlebell Clean (Open Palm, One-Arm) - KettlebellKettlebell Clean (Open Palm) - KettlebellNordic Curl (Negative) - Resistance BandNordic Hamstring CurlNordic Hamstring Curl - Resistance BandPower Snatch - BarbellPower StairsSnatch (Hang Below Knee) - BarbellSnatch (Hang) - BarbellSplit Snatch - BarbellSumo Deadlift (Reverse Band) - Barbell

Glutes(1)

Jump Squat (Kneeling)

Adductors(2)

Copenhagen Plank (With Leg Raise)Side Plank (Copenhagen)

Neck(1)

Head Bridge