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Push Up - Cobra

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Key Points:

Common Mistakes:

Exercise Notes:

Lower chest to ground, arch back on upward phase. Mistakes: Not engaging core, arching back too much.

Similar Exercises

Front Raise

Beginner

+

Dumbbell

Shoulders

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Cable Tricep Extension

Beginner

+

Cable

Triceps

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Lat Pull Down

Beginner

+

Pin loaded

Lats

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Incline Cross-Over Push Up

Beginner

+

Bodyweight

Chest

Incline Chest Fly

Intermediate

+

Plate loaded

Chest

Back Extension

Beginner

+

Bodyweight

Lower Back, Glutes, Hamstrings

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Chest Press

Beginner

+

Pin loaded

Chest

Goblet Squat

Beginner

+

KettleBell

Quads, Glutes, Abs

Leg Curl (Standing)

Beginner

+

Pin loaded

Hamstrings

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Reverse Hyper

Intermediate

+

Plate loaded

Glutes, Lower Back, Hamstrings

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Ab Crunch

Beginner

+

Pin loaded

Abs

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Curtsy Lunge

Beginner

+

Bodyweight

Quads, Glutes

Lateral Raise

Beginner

+

Pin loaded

Shoulders

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Pike Push Up

Intermediate

+

Bodyweight

Triceps, Shoulders

Deadlift

Intermediate

+

Dumbbell

Quads, Glutes, Hamstrings, Lower Back

Leg Extension

Beginner

+

Pin loaded

Quads

Waiters Bow

Beginner

+

Bodyweight

Hamstrings, Glutes, Lower Back

Bicep Curl

Beginner

+

Dumbbell

Biceps

Goblet Wedge Squat

Beginner

+

Dumbbell

Quads, Glutes

Tricep Extension

Intermediate

+

Dumbbell

Triceps

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Hanging Knee Raise

Beginner

+

Bodyweight

Abs

Hip Thrust

Intermediate

+

Plate loaded

Glutes, Hamstrings

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Push Up (Decline)

Intermediate

+

Bodyweight

Chest

Shoulder Press

Beginner

+

Dumbbell

Shoulders

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Leg Curl (Kneeling)

Beginner

+

Pin loaded

Hamstrings

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Ab Twist

Beginner

+

Pin loaded

Obliques

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Bent Over Row

Intermediate

+

Dumbbell

Traps, Lats

Goblet Curtsy Lunge

Beginner

+

Dumbbell

Quads, Glutes

Glute Kickback

Beginner

+

Pin loaded

Glutes

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Hip Thrust

Intermediate

+

Plate loaded

Glutes, Hamstrings

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Hip Thrust

Intermediate

+

Plate loaded

Glutes, Hamstrings

Cable Crunch

Beginner

+

Cable

Abs

Inverted Bosu Single Leg Sprinter

Intermediate

+

Bodyweight

Quads, Glutes

Military Press

Intermediate

+

Barbell

Shoulders

Hip Adduction

Beginner

+

Pin loaded

Inner Thigh

Reverse Hyper

Intermediate

+

Plate loaded

Glutes, Lower Back, Hamstrings

Bicep Curl

Beginner

+

Pin loaded

Biceps

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Chest Press

Beginner

+

Plate loaded

Chest

Back Extension

Beginner

+

Pin loaded

Lower Back

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Around the World

Beginner

+

KettleBell

Obliques, Abs

Chest Fly

Beginner

+

Pin loaded

Chest

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Front Squat (Heel Raised)

Intermediate

+

Barbell

Quads, Glutes

Side Plank

Beginner

+

Bodyweight

Abs, Obliques

Forward Lunge

Beginner

+

KettleBell

Quads, Glutes

Dynoball Golf Posture Wall Balls

Beginner

+

Medicine Ball

Abs

Glute Kickback

Beginner

+

Pin loaded

Glutes

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Shrugs

Beginner

+

Cable

Traps

Staggered SA Push with Rotation

Intermediate

+

Cable

Chest

Leg Curl (Standing)

Beginner

+

Pin loaded

Hamstrings

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Kneeling Push Up

Beginner

+

Bodyweight

Chest

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Inverted Bosu Single Leg Squat

Intermediate

+

Bodyweight

Quads, Glutes

Split Squat

Beginner

+

Bodyweight

Quads, Glutes

Swissball Back Extension T and Y

Intermediate

+

Swiss Ball

Lower Back

Glute Kickback (Lying)

Beginner

+

Pin loaded

Glutes

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Overhead Press (Single Arm)

Beginner

+

KettleBell

Shoulders

Cable Chest Press

Beginner

+

Cable

Chest

Lateral Raise (Seated)

Beginner

+

Pin loaded

Shoulders

Forward Dumbbell Lunge

Beginner

+

Dumbbell

Quads

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Halo

Beginner

+

KettleBell

Traps, Shoulders

Bulgarian Split Squat

Intermediate

+

Dumbbell

Quads, Glutes

Goblet Lateral Lunge

Beginner

+

Dumbbell

Quads, Glutes

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Leg Raise

Intermediate

+

Bodyweight

Abs

Shoulder Press (Standing)

Intermediate

+

Plate loaded

Shoulders

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Standing Calf Raise

Beginner

+

Pin loaded

Calves

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Bicep Curl

Beginner

+

Plate loaded

Biceps

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Lat Pullover

Intermediate

+

Dumbbell

Lats

Kettlebell Swing

Intermediate

+

KettleBell

Glutes, Hamstrings, Quads, Lower Back

Shoulder Press

Beginner

+

Plate loaded

Shoulders

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Decline Sit Up

Intermediate

+

Bodyweight

Abs

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Goblet Reverse Lunge

Beginner

+

Dumbbell

Glutes, Quads

Pallof Press

Beginner

+

Cable

Abs, Obliques

Leg Curl (Seated)

Beginner

+

Pin loaded

Hamstrings

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Glute Bridge

Beginner

+

Dumbbell

Glutes, Hamstrings

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Side Plank with Hip Abduction

Beginner

+

Bodyweight

Abs, Outer Hip, Obliques

Leg Extension (Isolated)

Beginner

+

Pin loaded

Quads

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Decline Chest Press (Isolated )

Beginner

+

Plate loaded

Chest

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Assisted Dip

Beginner

+

Pin loaded

Chest, Triceps

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Assisted Chin Up

Beginner

+

Pin loaded

Lats, Biceps

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Inverted Bosu Single Leg Hold

Intermediate

+

Bodyweight

Quads

Hanging Leg Raise

Intermediate

+

Bodyweight

Abs

Standing Calf Raise

Beginner

+

Smith

Calves

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Push Up

Beginner

+

Bodyweight

Chest

Box Jump (Single Leg )

Intermediate

+

Bodyweight

Quads, Glutes

Push Up (Pseudo)

Intermediate

+

Bodyweight

Chest

Reverse V Squat

Intermediate

+

Plate loaded

Glutes, Hamstrings, Quads

Seated Row

Beginner

+

Pin loaded

Lats, Traps

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Upright Row

Beginner

+

Cable

Shoulders, Traps

Hip Abduction

Beginner

+

Pin loaded

Outer Hip

Teapot

Beginner

+

KettleBell

Obliques

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Neck Extension

Beginner

+

Plate loaded

Traps

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Preacher Curl

Beginner

+

Pin loaded

Biceps

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Leg Curl (Kneeling)

Beginner

+

Plate loaded

Hamstrings

Pull Up

Intermediate

+

Bodyweight

Biceps, Lats

Clean and Press

Intermediate

+

KettleBell

Shoulders, Triceps, Glutes, Traps

Hip Thrust (Glute Drive Machine)

Intermediate

+

Plate loaded

Glutes, Hamstrings

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Ab Crunch

Beginner

+

Pin loaded

Abs

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Inverted Bosu Push Up

Intermediate

+

Bodyweight

Chest

Leg Extension

Beginner

+

Pin loaded

Quads

Single Arm Half Kneel Row

Intermediate

+

Cable

Lats, Triceps, Biceps

Reverse Lunge

Beginner

+

KettleBell

Quads, Glutes

Leg Curl (Standing)

Beginner

+

Pin loaded

Hamstrings

Goblet Wedge Squat

Beginner

+

Dumbbell

Quads, Glutes

Goodmorning

Beginner

+

Barbell

Hamstrings, Glutes, Lower Back

Seated Calf Raise

Beginner

+

Plate loaded

Calves

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Bent Over Row

Intermediate

+

Barbell

Lats, Traps

Hip Thrust

Intermediate

+

Barbell

Glutes, Hamstrings

Back Extension

Beginner

+

Bodyweight

Lower Back, Glutes, Hamstrings

Tricep Extension (Isolated)

Beginner

+

Pin loaded

Triceps

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Inverted Bosu Single Leg Sprinter

Intermediate

+

Bodyweight

Quads, Glutes

Assisted Chin Up

Beginner

+

Pin loaded

Lats, Biceps

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Nordic Curl (Assisted)

Beginner

+

Bodyweight

Hamstrings

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Chest Press (Wide)

Beginner

+

Plate loaded

Chest

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Chest Press

Beginner

+

Plate loaded

Chest

Standing Calf Raise

Beginner

+

Pin loaded

Calves

Upright Row

Beginner

+

Cable

Shoulders, Traps

Forward Dumbbell Lunge

Beginner

+

Dumbbell

Quads

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Incline Chest Press

Beginner

+

Pin loaded

Chest, Shoulders

Split Squat

Beginner

+

Bodyweight

Quads, Glutes

Glute Kickback (Lying)

Beginner

+

Pin loaded

Glutes

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Leg Curl (Standing)

Beginner

+

Pin loaded

Hamstrings

jono franze - sydney, father figure fitness - sydney, benefiit fitness - haymarket, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, lachie cubis - fitness

Preacher Curl

Beginner

+

Pin loaded

Biceps

Goblet Lateral Lunge

Beginner

+

Dumbbell

Quads, Glutes

Seated Cable Row

Beginner

+

Pin loaded

Lats

jono franze - sydney, father figure fitness - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, plus fitness - lindfield, benefiit fitness - haymarket, , plus fitness - gordon, plus fitness - chatswood, plus fitness - balgowlah, uts - activatefit gym, anytime fitness - haymarket, plus fitness - cremorne, plus fitness - castle hill, anytime fitness - wolli creek, anytime fitness - kensington, anytime fitness - surry hills, anytime fitness - northbridge, anytime fitness - willoughby, lachie cubis - fitness

Incline Chest Fly

Intermediate

+

Plate loaded

Chest

Side Plank with Hip Abduction

Beginner

+

Bodyweight

Abs, Outer Hip, Obliques

High Low Plank

Beginner

+

Bodyweight

Abs

Goblet Curtsy Lunge

Beginner

+

Dumbbell

Quads, Glutes

Shoulder Press (Isolated)

Beginner

+

Plate loaded

Shoulders

jono franze - sydney, father figure fitness - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, plus fitness - gordon, lachie cubis - fitness

Box Jump (90 Degree)

Intermediate

+

Bodyweight

Quads, Glutes

Teapot

Beginner

+

KettleBell

Obliques

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Decline Sit Up

Intermediate

+

Bodyweight

Abs

Cable Lateral Raise

Beginner

+

Cable

Shoulders

Seated Row (Chest Supported)

Beginner

+

Plate loaded

Lats, Traps

jono franze - sydney, father figure fitness - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, plus fitness - castle hill, plus fitness - gordon, lachie cubis - fitness

Seated Row

Beginner

+

Pin loaded

Lats, Traps

jono franze - sydney, father figure fitness - sydney, benefiit fitness - haymarket, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, plus fitness - chatswood, uts - activatefit gym, anytime fitness - haymarket, anytime fitness - bexley, anytime fitness - wolli creek, anytime fitness - kingsford, anytime fitness - kensington, , anytime fitness - northbridge, anytime fitness - willoughby, lachie cubis - fitness

Tricep Extension

Beginner

+

Pin loaded

Triceps

jono franze - sydney, father figure fitness - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, lachie cubis - fitness

Plank

Beginner

+

Bodyweight

Abs

Shoulder Press

Beginner

+

Dumbbell

Shoulders

jono franze - sydney, father figure fitness - sydney, sam druce - fitness, plus fitness - lindfield, benefiit fitness - haymarket, plus fitness - balgowlah, plus fitness - chatswood, plus fitness - gordon, anytime fitness - kensington, anytime fitness - surry hills, plus fitness - castle hill, plus fitness - darlinghurst, anytime fitness - wolli creek, plus fitness - cremorne, anytime fitness - kingsford, anytime fitness - haymarket, uts - activatefit gym, anytime fitness - bexley, anytime fitness - willoughby, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, lachie cubis - fitness

Hip Thrust

Intermediate

+

Plate loaded

Glutes, Hamstrings

Incline Bench Press

Intermediate

+

Plate loaded

Chest

jono franze - sydney, father figure fitness - sydney, benefiit fitness - haymarket, ken druce - fitness, ken druce - pymble, nelo - fitness, plus fitness - gordon, plus fitness - chatswood, uts - activatefit gym, sam druce - fitness, lachie cubis - fitness

Donkey Calf Raise

Intermediate

+

Plate loaded

Calves

benefiit fitness - haymarket, father figure fitness - sydney, jono franze - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, lachie cubis - fitness

Lat Pull Down

Beginner

+

Pin loaded

Lats

Forward Lunge

Beginner

+

KettleBell

Quads, Glutes

Dynoball SL RDL into Slam and Plant

Beginner

+

Medicine Ball

Hamstrings

Oblique Crunch

Intermediate

+

Plate loaded

Obliques

jono franze - sydney, father figure fitness - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, benefiit fitness - haymarket, uts - activatefit gym, anytime fitness - haymarket, sam druce - fitness, lachie cubis - fitness

Lat Pullover

Intermediate

+

Pin loaded

Lats

jono franze - sydney, father figure fitness - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, benefiit fitness - haymarket, plus fitness - gordon, uts - activatefit gym, sam druce - fitness, lachie cubis - fitness

Chest Press

Beginner

+

Pin loaded

Chest

Pike Push Up

Intermediate

+

Bodyweight

Triceps, Shoulders

Chest Press

Beginner

+

Pin loaded

Chest

jono franze - sydney, father figure fitness - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, plus fitness - gordon, benefiit fitness - haymarket, plus fitness - darlinghurst, plus fitness - castle hill, lachie cubis - fitness

Curtsy Lunge

Beginner

+

Bodyweight

Quads, Glutes

Split Squat

Beginner

+

Smith

Quads, Glutes

Hip Abductor

Beginner

+

Pin loaded

Outer Hip

jono franze - sydney, father figure fitness - sydney, benefiit fitness - haymarket, ken druce - fitness, ken druce - pymble, nelo - fitness, benefiit fitness - haymarket, plus fitness - gordon, plus fitness - chatswood, uts - activatefit gym, plus fitness - cremorne, plus fitness - castle hill, plus fitness - darlinghurst, anytime fitness - bexley, anytime fitness - kingsford, anytime fitness - kensington, anytime fitness - surry hills, anytime fitness - northbridge, anytime fitness - willoughby, sam druce - fitness, lachie cubis - fitness

Wedge Squat

Beginner

+

Bodyweight

Quads, Glutes

Pallof Press Hold

Beginner

+

Cable

Abs, Obliques

Hip Adduction

Beginner

+

Pin loaded

Inner Thigh

Standing Leg Drive

Beginner

+

Plate loaded

Quads, Glutes, Hamstrings

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Waiters Bow

Beginner

+

Bodyweight

Hamstrings, Glutes, Lower Back

Overhead Press (Single Arm)

Beginner

+

KettleBell

Shoulders

Calf Extension

Beginner

+

Pin loaded

Calves

jono franze - sydney, father figure fitness - sydney, benefiit fitness - haymarket, ken druce - fitness, ken druce - pymble, nelo - fitness, plus fitness - gordon, benefiit fitness - haymarket, plus fitness - balgowlah, plus fitness - darlinghurst, uts - activatefit gym, plus fitness - castle hill, lachie cubis - fitness

High Row (Isolated)

Beginner

+

Plate loaded

Lats

jono franze - sydney, father figure fitness - sydney, benefiit fitness - haymarket, ken druce - fitness, ken druce - pymble, nelo - fitness, uts - activatefit gym, plus fitness - balgowlah, plus fitness - cremorne, sam druce - fitness, lachie cubis - fitness

Reverse Hyper

Intermediate

+

Plate loaded

Glutes, Lower Back, Hamstrings

Ab Twist

Beginner

+

Pin loaded

Obliques

jono franze - sydney, father figure fitness - sydney, benefiit fitness - haymarket, ken druce - fitness, ken druce - pymble, nelo - fitness, uts - activatefit gym, lachie cubis - fitness

Goblet Squat

Beginner

+

Dumbbell

Quads, Glutes

jono franze - sydney, father figure fitness - sydney, sam druce - fitness, plus fitness - lindfield, benefiit fitness - haymarket, plus fitness - balgowlah, plus fitness - chatswood, plus fitness - gordon, anytime fitness - kensington, anytime fitness - surry hills, plus fitness - castle hill, plus fitness - darlinghurst, anytime fitness - wolli creek, plus fitness - cremorne, anytime fitness - kingsford, anytime fitness - haymarket, uts - activatefit gym, anytime fitness - bexley, anytime fitness - willoughby, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, lachie cubis - fitness

Handstand Wall Hold

Intermediate

+

Bodyweight

Shoulders, Traps, Abs

Pallof Press

Beginner

+

Cable

Abs, Obliques

Standing Calf Raise

Beginner

+

Smith

Calves

Seated Row

Intermediate

+

Pin loaded

Lats, Traps

jono franze - sydney, father figure fitness - sydney, benefiit fitness - haymarket, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, lachie cubis - fitness

Seated Row

Beginner

+

Plate loaded

Lats, Traps

jono franze - sydney, father figure fitness - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, plus fitness - lindfield, benefiit fitness - haymarket, , plus fitness - chatswood, plus fitness - balgowlah, anytime fitness - haymarket, sam druce - fitness, plus fitness - gordon, lachie cubis - fitness

Tricep Press

Beginner

+

Pin loaded

Triceps

jono franze - sydney, father figure fitness - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, uts - activatefit gym, anytime fitness - haymarket, lachie cubis - fitness

Bulgarian Split Squat

Intermediate

+

Dumbbell

Quads, Glutes

Dumbbell Incline Bench Press

Intermediate

+

Dumbbell

Chest

jono franze - sydney, father figure fitness - sydney, sam druce - fitness, plus fitness - lindfield, benefiit fitness - haymarket, plus fitness - balgowlah, plus fitness - chatswood, plus fitness - gordon, anytime fitness - kensington, anytime fitness - surry hills, plus fitness - castle hill, plus fitness - darlinghurst, anytime fitness - wolli creek, plus fitness - cremorne, anytime fitness - kingsford, anytime fitness - haymarket, uts - activatefit gym, anytime fitness - bexley, anytime fitness - willoughby, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, lachie cubis - fitness

Front Squat

Intermediate

+

Barbell

Quads, Glutes

Hip Extension

Beginner

+

Pin loaded

Outer Hip

Shoulder Press

Beginner

+

Plate loaded

Shoulders

Shoulder Press (Standing)

Intermediate

+

Plate loaded

Shoulders

jono franze - sydney, father figure fitness - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, lachie cubis - fitness

Inverted Bosu Single Leg Hold

Intermediate

+

Bodyweight

Quads

Halo

Beginner

+

KettleBell

Traps, Shoulders

Bicep Curl (Isolated)

Beginner

+

Pin loaded

Biceps

benefiit fitness - haymarket, father figure fitness - sydney, jono franze - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, lachie cubis - fitness

Seated Row

Beginner

+

Pin loaded

Lats, Traps

jono franze - sydney, father figure fitness - sydney, benefiit fitness - haymarket, ken druce - fitness, ken druce - pymble, nelo - fitness, plus fitness - chatswood, lachie cubis - fitness

Dumbbell Hammer Curl

Beginner

+

Dumbbell

Biceps

jono franze - sydney, father figure fitness - sydney, sam druce - fitness, plus fitness - lindfield, benefiit fitness - haymarket, plus fitness - balgowlah, plus fitness - chatswood, plus fitness - gordon, anytime fitness - kensington, anytime fitness - surry hills, plus fitness - castle hill, plus fitness - darlinghurst, anytime fitness - wolli creek, plus fitness - cremorne, anytime fitness - kingsford, anytime fitness - haymarket, uts - activatefit gym, anytime fitness - bexley, anytime fitness - willoughby, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, lachie cubis - fitness

Reverse Hyper

Intermediate

+

Plate loaded

Glutes, Lower Back, Hamstrings

jono franze - sydney, father figure fitness - sydney, benefiit fitness - haymarket, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, lachie cubis - fitness

Hack Squat (45 Degree)

Intermediate

+

Plate loaded

Quads, Glutes

jono franze - sydney, father figure fitness - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, anytime fitness - haymarket, anytime fitness - bexley, anytime fitness - kingsford, anytime fitness - kensington, anytime fitness - surry hills, anytime fitness - northbridge, anytime fitness - willoughby, lachie cubis - fitness

Romanian Deadlift (RDL)

Intermediate

+

Barbell

Glutes, Hamstrings, Lower Back

Deadlift

Intermediate

+

KettleBell

Quads, Glutes, Hamstrings, Lower Back

Tricep Extension

Intermediate

+

Dumbbell

Triceps

jono franze - sydney, father figure fitness - sydney, sam druce - fitness, plus fitness - lindfield, benefiit fitness - haymarket, plus fitness - balgowlah, plus fitness - chatswood, plus fitness - gordon, anytime fitness - kensington, anytime fitness - surry hills, plus fitness - castle hill, plus fitness - darlinghurst, anytime fitness - wolli creek, plus fitness - cremorne, anytime fitness - kingsford, anytime fitness - haymarket, uts - activatefit gym, anytime fitness - bexley, anytime fitness - willoughby, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, lachie cubis - fitness

Reverse Lunge

Intermediate

+

Barbell

Quads, Glutes

45 Degree Leg Press (Isolated)

Intermediate

+

Plate loaded

Quads, Glutes

jono franze - sydney, father figure fitness - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, lachie cubis - fitness

High Row (Isolated)

Beginner

+

Pin loaded

Lats, Traps

benefiit fitness - haymarket, father figure fitness - sydney, jono franze - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, lachie cubis - fitness

Squat

Beginner

+

Smith

Quads, Glutes

Pull Up

Intermediate

+

Bodyweight

Biceps, Lats

Box Jump (Single Leg )

Intermediate

+

Bodyweight

Quads, Glutes

Chin Up

Intermediate

+

Bodyweight

Biceps, Lats

Shrugs

Beginner

+

Dumbbell

Traps

Ab Crunch

Beginner

+

Pin loaded

Abs

Romanian Deadlift (RDL)

Intermediate

+

KettleBell

Hamstrings, Glutes, Lower Back

Dumbbell Bench Press

Intermediate

+

Dumbbell

Chest

jono franze - sydney, father figure fitness - sydney, sam druce - fitness, plus fitness - lindfield, benefiit fitness - haymarket, plus fitness - balgowlah, plus fitness - chatswood, plus fitness - gordon, anytime fitness - kensington, anytime fitness - surry hills, plus fitness - castle hill, plus fitness - darlinghurst, anytime fitness - wolli creek, plus fitness - cremorne, anytime fitness - kingsford, anytime fitness - haymarket, uts - activatefit gym, anytime fitness - bexley, anytime fitness - willoughby, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, lachie cubis - fitness

Glute Bridge

Beginner

+

Dumbbell

Glutes, Hamstrings

jono franze - sydney, father figure fitness - sydney, sam druce - fitness, plus fitness - lindfield, benefiit fitness - haymarket, plus fitness - balgowlah, plus fitness - chatswood, plus fitness - gordon, anytime fitness - kensington, anytime fitness - surry hills, plus fitness - castle hill, plus fitness - darlinghurst, anytime fitness - wolli creek, plus fitness - cremorne, anytime fitness - kingsford, anytime fitness - haymarket, uts - activatefit gym, anytime fitness - bexley, anytime fitness - willoughby, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, lachie cubis - fitness

Seated Cable Row

Beginner

+

Pin loaded

Lats

jono franze - sydney, father figure fitness - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, anytime fitness - kingsford, sam druce - fitness, lachie cubis - fitness

Box Jump

Beginner

+

Bodyweight

Quads, Glutes

Back Squat

Intermediate

+

Barbell

Quads, Glutes

Single Leg Squat (Single Leg)

Intermediate

+

Bodyweight

Quads, Glutes

Ab Crunch

Beginner

+

Pin loaded

Abs

Overhead Tricep Extension

Beginner

+

Pin loaded

Triceps

jono franze - sydney, father figure fitness - sydney, benefiit fitness - haymarket, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, lachie cubis - fitness

Swissball Back Extension T and Y

Intermediate

+

Swiss Ball

Lower Back

Curtsy Lunge

Beginner

+

Bodyweight

Quads, Glutes

Romanian Deadlift (RDL)

Intermediate

+

Dumbbell

Lower Back, Glutes, Hamstrings

jono franze - sydney, father figure fitness - sydney, sam druce - fitness, plus fitness - lindfield, benefiit fitness - haymarket, plus fitness - balgowlah, plus fitness - chatswood, plus fitness - gordon, anytime fitness - kensington, anytime fitness - surry hills, plus fitness - castle hill, plus fitness - darlinghurst, anytime fitness - wolli creek, plus fitness - cremorne, anytime fitness - kingsford, anytime fitness - haymarket, uts - activatefit gym, anytime fitness - bexley, anytime fitness - willoughby, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, lachie cubis - fitness

Cable Glute Kickback

Beginner

+

Cable

Glutes

Seated Row

Beginner

+

Pin loaded

Lats, Traps

Floor Press

Beginner

+

Dumbbell

Chest

Teapot

Beginner

+

KettleBell

Obliques

benefiit fitness - haymarket, father figure fitness - sydney, jono franze - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, sam druce - fitness, lachie cubis - fitness

Leg Raise

Intermediate

+

Bodyweight

Abs

45 Degree Leg Press

Intermediate

+

Plate loaded

Quads, Glutes

jono franze - sydney, father figure fitness - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, benefiit fitness - haymarket, plus fitness - darlinghurst, uts - activatefit gym, plus fitness - castle hill, sam druce - fitness, lachie cubis - fitness

Goblet Wedge Squat

Beginner

+

Dumbbell

Quads, Glutes

Chest Press

Intermediate

+

Plate loaded

Chest

jono franze - sydney, father figure fitness - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, plus fitness - castle hill, lachie cubis - fitness

Hip Extension

Beginner

+

Pin loaded

Outer Hip

Lat Pull Down (Isolated)

Beginner

+

Pin loaded

Lats

jono franze - sydney, father figure fitness - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, plus fitness - gordon, uts - activatefit gym, anytime fitness - kingsford, anytime fitness - surry hills, lachie cubis - fitness

Forward Lunge

Beginner

+

Bodyweight

Quads

45 Degree Leg Press (Isolated)

Intermediate

+

Plate loaded

Quads, Glutes

jono franze - sydney, father figure fitness - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, lachie cubis - fitness

Single Leg Squat (Single Leg)

Intermediate

+

Bodyweight

Quads, Glutes

Decline Chest Press (Isolated )

Beginner

+

Plate loaded

Chest

benefiit fitness - haymarket, father figure fitness - sydney, jono franze - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, lachie cubis - fitness

Shoulder Press

Beginner

+

Plate loaded

Shoulders

Pike Push Up

Intermediate

+

Bodyweight

Triceps, Shoulders

Bent Over Row

Intermediate

+

Barbell

Lats, Traps

Goodmorning

Beginner

+

Barbell

Hamstrings, Glutes, Lower Back

Cable Tricep Extension

Beginner

+

Cable

Triceps

Cable Bicep Curl

Beginner

+

Cable

Biceps

Calf Extension

Beginner

+

Pin loaded

Calves

jono franze - sydney, father figure fitness - sydney, benefiit fitness - haymarket, ken druce - fitness, ken druce - pymble, nelo - fitness, plus fitness - gordon, benefiit fitness - haymarket, plus fitness - balgowlah, plus fitness - darlinghurst, uts - activatefit gym, plus fitness - castle hill, lachie cubis - fitness

Bulgarian Split Squat

Intermediate

+

KettleBell

Quads, Glutes

Standing Calf Raise

Beginner

+

Bodyweight

Calves

Belt Squat

Intermediate

+

Plate loaded

Quads, Glutes

benefiit fitness - haymarket, father figure fitness - sydney, jono franze - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, sam druce - fitness, lachie cubis - fitness

Reverse Hyper

Intermediate

+

Plate loaded

Glutes, Lower Back, Hamstrings

jono franze - sydney, father figure fitness - sydney, benefiit fitness - haymarket, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, lachie cubis - fitness

Squat

Beginner

+

Bodyweight

Quads, Glutes

Incline Bench Press

Intermediate

+

Plate loaded

Chest

Incline Chest Press

Beginner

+

Plate loaded

Chest

Inverted Bosu Push Up

Intermediate

+

Bodyweight

Chest

Shoulder Shrug

Beginner

+

Plate loaded

Traps

jono franze - sydney, father figure fitness - sydney, benefiit fitness - haymarket, ken druce - fitness, ken druce - pymble, nelo - fitness, anytime fitness - haymarket, uts - activatefit gym, anytime fitness - bexley, sam druce - fitness, lachie cubis - fitness

Glute Bridge

Beginner

+

Bodyweight

Glutes, Hamstrings

Dumbbell Bench Press

Intermediate

+

Dumbbell

Chest

jono franze - sydney, father figure fitness - sydney, sam druce - fitness, plus fitness - lindfield, benefiit fitness - haymarket, plus fitness - balgowlah, plus fitness - chatswood, plus fitness - gordon, anytime fitness - kensington, anytime fitness - surry hills, plus fitness - castle hill, plus fitness - darlinghurst, anytime fitness - wolli creek, plus fitness - cremorne, anytime fitness - kingsford, anytime fitness - haymarket, uts - activatefit gym, anytime fitness - bexley, anytime fitness - willoughby, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, lachie cubis - fitness

High Row (Isolated)

Beginner

+

Pin loaded

Lats, Traps

benefiit fitness - haymarket, father figure fitness - sydney, jono franze - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, lachie cubis - fitness

Staggered SA Push with Rotation

Intermediate

+

Cable

Chest

Upright Row

Beginner

+

Cable

Shoulders, Traps

Incline Chest Press

Beginner

+

Pin loaded

Chest, Shoulders

Military Press

Intermediate

+

Barbell

Shoulders

Bent Over Row

Intermediate

+

Smith

Traps, Lats

Dumbbell Hammer Curl

Beginner

+

Dumbbell

Biceps

jono franze - sydney, father figure fitness - sydney, sam druce - fitness, plus fitness - lindfield, benefiit fitness - haymarket, plus fitness - balgowlah, plus fitness - chatswood, plus fitness - gordon, anytime fitness - kensington, anytime fitness - surry hills, plus fitness - castle hill, plus fitness - darlinghurst, anytime fitness - wolli creek, plus fitness - cremorne, anytime fitness - kingsford, anytime fitness - haymarket, uts - activatefit gym, anytime fitness - bexley, anytime fitness - willoughby, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, lachie cubis - fitness

Donkey Calf Raise

Intermediate

+

Plate loaded

Calves

benefiit fitness - haymarket, father figure fitness - sydney, jono franze - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, lachie cubis - fitness

Shoulder Press

Beginner

+

Pin loaded

Shoulders

jono franze - sydney, father figure fitness - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, plus fitness - gordon, benefiit fitness - haymarket, plus fitness - darlinghurst, plus fitness - castle hill, lachie cubis - fitness

Leg Curl (Kneeling)

Beginner

+

Plate loaded

Hamstrings

jono franze - sydney, father figure fitness - sydney, benefiit fitness - haymarket, ken druce - fitness, ken druce - pymble, nelo - fitness, anytime fitness - haymarket, anytime fitness - bexley, anytime fitness - kingsford, anytime fitness - kensington, lachie cubis - fitness

Reverse Curl

Beginner

+

Dumbbell

Biceps, Forearms

Goblet Curtsy Lunge

Beginner

+

Dumbbell

Quads, Glutes

Push Up (Incline)

Beginner

+

Bodyweight

Chest

Hack Squat (45 Degree)

Intermediate

+

Plate loaded

Quads, Glutes

Pendulum Squat

Intermediate

+

Plate loaded

Quads, Glutes

benefiit fitness - haymarket, father figure fitness - sydney, jono franze - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, lachie cubis - fitness

Hip Abduction

Beginner

+

Pin loaded

Outer Hip

Lat Pull Down

Beginner

+

Pin loaded

Lats

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Pallof Press

Beginner

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Cable

Abs, Obliques

Bicep Curl

Beginner

+

Plate loaded

Biceps

Assisted Chin Up

Beginner

+

Pin loaded

Lats, Biceps

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We reduce the pain of being inexperienced at the gym, helping members build a habit and avoid quitting.

Connected Equipment

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Gym machine stickers are outdated and limited, our guides have full video demonstrations.

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Push Up - Cobra

Push Up - Cobra

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Key Points:

Common Mistakes:

Exercise Notes:

Where you should 'feel it':

Similar Exercises

Front Raise

Beginner

+

Cable Tricep Extension

Beginner

+

Lat Pull Down

Beginner

+

Incline Cross-Over Push Up

Beginner

+

Incline Chest Fly

Intermediate

+

Back Extension

Beginner

+

Chest Press

Beginner

+

Goblet Squat

Beginner

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Leg Curl (Standing)

Beginner

+

Reverse Hyper

Intermediate

+

Ab Crunch

Beginner

+

Curtsy Lunge

Beginner

+

Lateral Raise

Beginner

+

Pike Push Up

Intermediate

+

Deadlift

Intermediate

+

Leg Extension

Beginner

+

Waiters Bow

Beginner

+

Bicep Curl

Beginner

+

Goblet Wedge Squat

Beginner

+

Tricep Extension

Intermediate

+

Hanging Knee Raise

Beginner

+

Hip Thrust

Intermediate

+

Push Up (Decline)

Intermediate

+

Shoulder Press