Targeting your abs and obliques, the one-leg front plank is a unilateral bodyweight exercise useful for developing the strength and stability of your core.
Tag: pectoralis major
Targeting the lower pectoralis major, the knee push-up is a brilliant exercise for beginners. Use it to build strength until you can do actual push-ups.
Compared with the standard dumbbell bench press, the hammer-grip dumbbell bench press puts less pressure on your shoulder joints.
The diamond push-up on knees is a brilliant beginner exercise for triceps development. Synergists include the pectoralis major and anterior deltoid.
Use the weighted inverted row to build your back muscles and develop upper-body strength. Instead of a weight plate, you can use a weighted vest or chain.
Build upper-body strength and mass, engage your core, and improve your functional strength using the weighted push-up, a compound push exercise.
Targeting your lower (sternal) pectoralis major, the standing cable chest press is great for improving your upper-body strength, balance, and coordination.
An isolation exercise, use the cable straight-arm pull-down to work your latissimus dorsi, pectoralis major, posterior deltoid, and other muscles.
An advanced core exercise, use the standing ab wheel rollout only after you have mastered the walkout, front plank, and wheel rollout on your knees.
An advanced bodyweight exercise, the bodyweight fly (aka rollout fly) can be an isolation or compound exercise depending on whether you extend your elbows.
The incline dumbbell front raise is an isolation exercise that targets your anterior deltoid. Your lateral deltoid and upper chest are the main synergists.
A compound exercise, the kettlebell swing is great for cardio circuits, developing functional strength, and strengthening your posterior chain muscles.