The barbell bench press is a classic exercise popular among all weight lifting circles. From bodybuilders to powerlifters, the bench press is a staple chest exercise in nearly every workout program.

The squat is one of the primary compound exercises, meaning that you use more than one joint to perform the exercise.

Unlike a regular treadmill, the SKILLMILL allows users to accelerate quickly from a walking pace, to a jogging pace, to a full sprint without making any adjustments.

Seated/Standing cable rows increase upper-body strength by activating multiple muscle groups throughout the body, including back muscles like the latissimus dorsi in your middle back, the erector spinea muscles, the rhomboids in your upper back, and the lower trapezius.

Reverse lunges activate your core, glutes, and hamstrings. They put less stress on your joints and give you a bit more stability in your front leg.

The primary benefits of the chin-up are increasing strength and definition of the upper arms, specifically the biceps, the posterior deltoids of the shoulders and the teres major and latissimus dorsi muscles of the back.

“Anti-rotation” core work is when you're resisting twisting to one side by maintaining a stable core position. It helps muscles strengthen and stabilize by placing asymmetrical and unbalanced forces on your body.

The 1 arm kettlebell swing works the posterior chain (hamstrings, glutes, erectors) as well as the quads, core (rectus abdominis, obliques), and stabilizing muscles of the shoulder girdle (which anchors the arm to the body).

Performing lateral raises with a cable pulley is always the smart choice as you can maintain continuous tension over the muscle both in the eccentric and concentric phase.