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Resistance exercises
About resistance training (from NASM):
Resistance training programs are designed to produce changes that result in various adaptations. Whether the goal is to increase muscular endurance, strength, hypertrophy, or power or to reduce body fat and improve overall health, the use of resistance training is an important component of any fitness program. This will help ensure optimal health and longevity for the client. As clients develop greater strength and endurance, they can train for longer periods before reaching the exhaustion stage (e.g., GAS), which leads to greater degrees of change and adaptation realized over time. The main adaptations that occur from resistance training include stabilization, muscular endurance, hypertrophy, strength, and power.
Each section below lists common resistance training exercises that focus on a particular area of the body. Scroll down or jump to a specific focus for resistance training:
Total body ~ Chest ~ Back ~ Shoulder ~ Biceps ~ Triceps ~ Leg
Total body
There are 9 total body resistance exercises:
| Icon | Name (ID) | Page |
|---|---|---|
|
Ball squat, curl to press [totalbody01] | totalbody01.htm |
|
Multi-planar step-Up, balance, curl to overhead press [totalbody02] | totalbody02.htm |
|
Single-leg squat, curl to overhead press [totalbody03] | totalbody03.htm |
|
Single-leg squat to row [totalbody04] | totalbody04.htm |
|
Multi-planar lunge to two-arm dumbbell press [totalbody05] | totalbody05.htm |
|
Squat, curl to two-arm press [totalbody06] | totalbody06.htm |
|
Deadlift, shrug to calf raise [totalbody07] | totalbody07.htm |
|
Two arm push press [totalbody08] | totalbody08.htm |
|
Barbell clean [totalbody09] | totalbody09.htm |
Chest
There are 6 chest resistance exercises:
| Icon | Name (ID) | Page |
|---|---|---|
|
Push-up: Hands on ball [chest02] | chest02.htm |
|
Standing cable chest press [chest03] | chest03.htm |
|
Barbell bench press [chest05] | chest05.htm |
|
Medicine ball chest pass [chest06] | chest06.htm |
Back
There are 5 back resistance exercises:
| Icon | Name (ID) | Page |
|---|---|---|
|
Ball dumbbell row [back02] | back02.htm |
|
Standing cable row [back03] | back03.htm |
|
Seated cable row [back04] | back04.htm |
|
Soccer throw [back07] | back07.htm |
Shoulder
There are 11 shoulder resistance exercises:
| Icon | Name (ID) | Page |
|---|---|---|
|
Tubing external rotation [shoulder01] | shoulder01.htm |
|
Tubing internal rotation [shoulder02] | shoulder02.htm |
|
Single-leg dumbbell scaption [shoulder03] | shoulder03.htm |
|
Ball combo 1 [shoulder04] | shoulder04.htm |
|
Ball combo 2 [shoulder05] | shoulder05.htm |
|
Standing dumbbell lateral raise [shoulder07] | shoulder07.htm |
|
Seated shoulder press machine [shoulder09] | shoulder09.htm |
|
Front medicine ball oblique throw [shoulder10] | shoulder10.htm |
|
Overhead medicine ball throw [shoulder11] | shoulder11.htm |
Biceps
There are 6 biceps resistance exercises:
| Icon | Name (ID) | Page |
|---|---|---|
|
Single-leg dumbbell curl [biceps01] | biceps01.htm |
|
Standing barbell curl [biceps03] | biceps03.htm |
|
Standing hammer curl [biceps04] | biceps04.htm |
|
Seated two-arm dumbbell biceps curl [biceps05] | biceps05.htm |
|
Biceps curl machine [biceps06] | biceps06.htm |
Triceps
There are 5 triceps resistance exercises:
| Icon | Name (ID) | Page |
|---|---|---|
|
Supine ball dumbbell triceps extensions (dumbbell skull crushers) [triceps01] | triceps01.htm |
|
Prone ball dumbbell triceps extensions [triceps02] | triceps02.htm |
|
Cable pushdown [triceps03] | triceps03.htm |
|
Supine bench barbell triceps extensions (barbell skull crushers) [triceps04] | triceps04.htm |
|
Close grip bench press [triceps05] | triceps05.htm |
Leg
There are 12 leg resistance exercises:
