https://liftag.fit/exercises/barbell-bench-press2026-08-07https://liftag-media-997916278530-eu-central-1-an.s3.eu-central-1.amazonaws.com/catalog/exercise-templates/barbell-bench-press/videos/20260630T230301Z/master.m3u8https://liftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com/catalog/exercise-templates/barbell-bench-press/images/barbell-bench-press_1.webpBarbell Bench Press instructionsLie on a flat bench with eyes under the bar, feet planted, and head, upper back, and hips supported. Take an even closed grip, retract and depress the shoulder blades, and unrack with a spotter when appropriate. Lower the bar under control toward the mid-to-lower chest with wrists over forearms, touch without bouncing, and press upward and slightly back to stable lockout. The bench press trains the pectorals, triceps, and anterior deltoids and is a standard test of horizontal pressing strength, but not universally the “best” exercise. Set rack safeties, use collars and a trained spotter, and choose a grip and range that keep the shoulders comfortable. https://liftag.fit/exercises/machine-leg-extension2026-08-07https://liftag-media-997916278530-eu-central-1-an.s3.eu-central-1.amazonaws.com/catalog/exercise-templates/machine-leg-extension/videos/20260725T150833Z/master.m3u8https://liftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com/catalog/exercise-templates/machine-leg-extension/images/machine-leg-extension_1.webpMachine Leg Extension instructionsAdjust the backrest so the knees align with the machine’s pivot and position the shin pad above the ankles. Sit with back and pelvis supported, grip the handles, and extend the knees smoothly until the legs are straight or reach a comfortable endpoint. Pause, then lower the pad under control without letting the weight stack slam. The leg-extension machine isolates knee extension and trains all four quadriceps muscles; muscle burn or visible “separation” is not a technique goal. Use a load that permits controlled movement, keep the hips on the seat, and avoid kicking or forcefully locking the knees. Modify the range if the kneecap or joint becomes uncomfortable. https://liftag.fit/exercises/barbell-romanian-deadlift-rdl2026-08-07https://liftag-media-997916278530-eu-central-1-an.s3.eu-central-1.amazonaws.com/catalog/exercise-templates/barbell-romanian-deadlift-rdl/videos/20260701T003847Z/master.m3u8https://liftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com/catalog/exercise-templates/barbell-romanian-deadlift-rdl/images/barbell-romanian-deadlift-rdl_1.webpBarbell Romanian Deadlift (RDL) instructionsStand with the bar at your thighs, feet about hip-width, knees softly bent, and trunk braced. Push your hips back while sliding the bar close down your legs until hamstring tension limits the hinge, then drive the floor away and extend the hips. Keep the bar over midfoot and spine steady. Avoid squatting the descent or reaching the floor by rounding; the bar does not need to pass the shins. Range depends on proportions and mobility, while straps can reduce grip limits when the target muscles can safely handle more load; the exercise develops the posterior chain but does not make it injury-proof. https://liftag.fit/exercises/barbell-hip-thrust2026-08-07https://liftag-media-997916278530-eu-central-1-an.s3.eu-central-1.amazonaws.com/catalog/exercise-templates/barbell-hip-thrust/videos/20260725T150819Z/master.m3u8https://liftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com/catalog/exercise-templates/barbell-hip-thrust/images/barbell-hip-thrust_1.webpBarbell Hip Thrust instructionsSit against a stable bench with its edge below your shoulder blades, roll a padded bar over your hips, and plant your feet. Brace, drive through the whole foot, and extend the hips until your torso and thighs form a controlled top position. Keep your ribs down and chin gently tucked, then lower the hips without losing the bar. Avoid hyperextending the lower back or placing the bar directly on unprotected pelvic bones. Bench height and foot distance change comfort and leverage; use collars, clear the area, and choose a setup you can enter and exit safely. https://liftag.fit/exercises/machine-hack-squat2026-08-07https://liftag-media-997916278530-eu-central-1-an.s3.eu-central-1.amazonaws.com/catalog/exercise-templates/machine-hack-squat/videos/20260725T150826Z/master.m3u8https://liftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com/catalog/exercise-templates/machine-hack-squat/images/machine-hack-squat_1.webpMachine Hack Squat instructionsSet the shoulder pads and platform position so the back and pelvis remain supported and both feet are secure. Release the safeties, brace, and bend the hips and knees as the sled descends. Lower only to the depth where the feet stay flat, knees track with the toes, and pelvis does not roll away from the pad. Press through the platform to extend the legs without locking the knees forcefully, then reset the safeties after the set. The hack squat trains the quadriceps and glutes with assistance from the hamstrings; stance and machine geometry affect joint demands. Use the built-in stops, never bounce at the bottom, and choose depth by control rather than a fixed 90-degree rule. https://liftag.fit/exercises/seated-calf-raise2026-08-07https://liftag-media-997916278530-eu-central-1-an.s3.eu-central-1.amazonaws.com/catalog/exercise-templates/seated-calf-raise/videos/20260725T150828Z/master.m3u8https://liftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com/catalog/exercise-templates/seated-calf-raise/images/seated-calf-raise_1.webpSeated Calf Raise instructionsAdjust the seat so the thigh pad sits securely just above the knees and the balls of the feet rest on the platform with heels free. Release the safety, lower the heels through a comfortable range, then press through the forefeet and raise them as high as possible without rolling the ankles. Pause and lower slowly. With the knees bent, the seated calf raise emphasizes the soleus while the gastrocnemius and foot muscles also contribute. Keep the pad off the kneecaps, distribute pressure across the forefoot, and re-engage the safety before standing. Do not bounce from the bottom or use more range than the Achilles tendon and ankles tolerate. https://liftag.fit/exercises/machine-incline-chest-press2026-08-07https://liftag-media-997916278530-eu-central-1-an.s3.eu-central-1.amazonaws.com/catalog/exercise-templates/machine-incline-chest-press/videos/20260725T150831Z/master.m3u8https://liftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com/catalog/exercise-templates/machine-incline-chest-press/images/machine-incline-chest-press_1.webpMachine Incline Chest Press instructionsAdjust the seat so the handles start around upper-chest height without forcing the elbows far behind the torso. Sit with feet planted, back supported, shoulder blades controlled, and wrists aligned. Press the handles upward and forward to straight arms, then lower slowly through a comfortable range. The inclined path trains the pectoralis major with increased anterior-deltoid and triceps contribution; it may emphasize clavicular fibres relative to a flat path, but does not isolate them or guarantee a particular chest shape. Match the seat and grip to your shoulders, keep the ribs controlled, and use a load that allows both sides to move smoothly without the stack slamming. https://liftag.fit/exercises/ez-bar-skullcrusher2026-08-07https://liftag-media-997916278530-eu-central-1-an.s3.eu-central-1.amazonaws.com/catalog/exercise-templates/ez-bar-skullcrusher/videos/20260707T143627Z/master.m3u8https://liftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com/catalog/exercise-templates/ez-bar-skullcrusher/images/ez-bar-skullcrusher_1.webpEZ-Bar Skullcrusher instructionsLie on a bench and hold the EZ bar above your shoulders with a comfortable overhand grip on the angled sections. Brace your trunk and keep the upper arms mostly still as you bend the elbows, lowering the bar toward the forehead or just behind the head. Extend the elbows to return without letting them flare abruptly or the shoulders roll forward. Keep your wrists stacked over your forearms. Use secure collars and a spotter or rack when loading heavily; moving the bar slightly behind the head can lengthen the triceps but requires more shoulder control. https://liftag.fit/exercises/chest-supported-t-bar-row2026-08-07https://liftag-media-997916278530-eu-central-1-an.s3.eu-central-1.amazonaws.com/catalog/exercise-templates/chest-supported-t-bar-row/videos/20260725T150823Z/master.m3u8https://liftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com/catalog/exercise-templates/chest-supported-t-bar-row/images/chest-supported-t-bar-row_1.webpChest-Supported T-Bar Row instructionsSet the chest pad and foot platform so the torso is supported and handles are reachable with straight arms. Grip firmly, brace, and pull the load toward the lower chest or upper abdomen by driving the elbows back. Let the shoulder blades retract without shrugging, then lower under control to a full comfortable reach. The chest-supported T-bar row trains the latissimus, rhomboids, trapezius, posterior deltoids, biceps, and forearms. Support reduces the need for the spinal extensors to hold a bent-over position, but it does not guarantee zero lower-back load. Keep the chest on the pad, avoid bouncing, and choose handles and range that suit the shoulders and wrists. https://liftag.fit/exercises/barbell-upright-row2026-08-07https://liftag-media-997916278530-eu-central-1-an.s3.eu-central-1.amazonaws.com/catalog/exercise-templates/barbell-upright-row/videos/20260707T120805Z/master.m3u8https://liftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com/catalog/exercise-templates/barbell-upright-row/images/barbell-upright-row_1.webpBarbell Upright Row instructionsStand with the bar at your thighs and take a comfortable overhand grip. Lead with the elbows as you pull the bar upward close to your body, stopping at the highest position your shoulders tolerate without pinching, then lower slowly. Keep wrists aligned and your torso quiet. Do not assume the bar must reach your chin or force the elbows high above the shoulders. A wider grip and lower endpoint often create more room than a narrow high pull; use a moderate load and adjust the range to your anatomy rather than treating one bar height as mandatory. https://liftag.fit/exercises/barbell-decline-bench-press2026-08-07https://liftag-media-997916278530-eu-central-1-an.s3.eu-central-1.amazonaws.com/catalog/exercise-templates/barbell-decline-bench-press/videos/20260707T144253Z/master.m3u8https://liftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com/catalog/exercise-templates/barbell-decline-bench-press/images/barbell-decline-bench-press_1.webpBarbell Decline Bench Press instructionsSecure your legs in the decline bench and position your eyes slightly behind the racked bar. Grip the bar evenly, set your upper back against the pad, and unrack with a spotter when possible. Lower the bar under control toward the lower chest while keeping your wrists over your elbows and your forearms close to vertical. Press up and slightly back to the start without bouncing the bar or lifting your hips. Use the rack's safety arms where available; the decline changes the pressing angle, but it does not require an extreme arch or unusually wide grip.