Exercise Directory

The following is a list of exercises you may see discussed on our board. It is complete with pictures and a brief assesment of how to perform the exercise, what the exercise is for, variations of the exercise, and the advantages as well as disadvantages to the various ways to perform the exercise.
Since we are trying to target a wide range of training goals the exercises are listed in headings and subheadings. The powerlifter does not have a chest day, he/she has a benchpress day, where the bodybuilder, or recreational lifter, will probably have a chest day etc.

*Benchpress*	*Deadlift*	*Squat*
Competition style benchpress Weight Releasers Stability Ball Dumbbell Benchpress Dumbell Floor Press Benchpress with chains Setting up for the Reverse Band Benchpress (contributed by Thane) 3 Board Foam Press Barbell Floor Press Barbell Floor Press with chains Chain Supported Lockouts	Deadlift Reverse Band Deadlift Sumo Style Deadlift Ultra Wide Sumo Deadlift Deadlifts with chains Deadlifts with 35lb plates Jump Stretch Deadlifts	Powerlifting Squat Pause Squats Safetybar Box Squats Manta Ray Box Squats Quads Sissy Squats Ways to hold the Front Squat Front Squat (focuses on the quads) Stepups Barbell Dumbbell
Chest	Back	Hamstrings
Decline Benchpress Cambered Bar Benchpresses Chest Dips Flat Flyes	Lat/Kelso Shrug Barbell Shrugs Dumbbell Shrugs High Pulls Lying Barbell Row Chest Supported Rows Seated Pulley Rows T-Bar Barbell Rows Various Forms of Chinups Close Grip Pullup Pulldowns Standing Lat Pull-ins Horizontal Chinups Back Raise Hyperextensions Pull Throughs	Keystone Deadlift Glute Ham Raise Good Morning Standing Leg Curl
Shoulders	Biceps	Calves
For the rotatbor cuffs L Flyes (Great for the rotator cuffs) Front Delt Palms Up Raises Shoulder Horn Rear Delts Rear Delt raise with cables Pull Aparts (rear delts) Lying Rear Delt Raises Face Pulls Seated Dumbell Cleans Front Delts Front Delt raise with cable Plate Raises Side Delt Side Lateral Raises Isolation Side Lateral Raises	Hammer Curls DB Preacher Hammer Curl Strict Barbell Curl Incline Dumbell Curl Dumbell Preacher Curls Barbell Preacher Curls Spider Curls	Seated Calve Raise For calves and shins One Legged Calf Raise Standing Calf Raise
Triceps	Forearms	Abs
Closegrip Benchpress Tricep Dip Reverse Grip Board Presses 3 Board Close Grip Benchpresses with Bands Tate Tricep Presses Rope Presses (contributed by Thane) Floor Tricep Extensions Underhand Tricep Pushdowns Rolling Dumbell Tricep Extensions Reverse Band Board Presses Reverse Band Floor Presses EZ bar Incline Tricep Extensions	Zottman Curls Reverse Curls Reverse Preacher Curl Reverse DB Preacher curl Wrist Curls Wrist Roller Grip Plate Holds Hammer Gripper Machine	Situps Abdominal Barbell Rollout Roman Chair Situps Spread Eagle Situps Banded Abs Reverse Crunches on Stability Ball Ab Ball Crunches For the Lower Abs Knee Raises Hanging Leg Raises Obliques Oblique Raises Landmines
Sled Work Many various ways to pull a sled		Special Equipment Ivanko EZ Grips Atomic Harness Manta Ray Weight Releasers Jump Stretch Platfrom

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