Hard Exercises

We have 135 such exercises in our directory. Jump to the Directory

Best 9 Hard Exercises

by Valerie Zeller Valerie Zeller

Barbell Deadlift
Barbell Deadlift
Barbell Deadlift

Barbell Deadlift

Barbell Deadlift is a strength exercise that works your hamstrings, glutes and spinal erectors and is a great challenging move. When done correctly, it can effectively target your buttocks, legs, lower back, lower body and upper legs. It requires barbell to do.

How to do Barbell Deadlift

  • To begin this exercise; start off with a weighted barbell right in front of your shins with an overhand grip.

  • Bend down at the knees with your back straight, chest out, head facing forward and pull up on the barbell with the driving force from your heels.

  • When you raise the barbell up, hold your back straight and pull forward.

  • Once the barbell reaches your ankles, raise up with your chest until the bar has hit your thighs so your legs are completely spread.

  • Repeat this exercise for as many repetitions as needed

In And Out Abs
In And Out Abs

In And Out Abs

In And Out Abs is a bodyweight exercise that works your abs, quadriceps, hip flexors, lower abs and upper abs and is a great challenging move. When done correctly, it can effectively target your core, hips, legs, lower body, thighs, upper legs and waist. It requires no equipment to do.

Barbell Bench Press
Barbell Bench Press
Barbell Bench Press

Barbell Bench Pres

Barbell Bench Press is a strength exercise that works your triceps, deltoids and pecs and is a great basic move. When done correctly, it can effectively target your arms, chest, shoulders, upper body and upper chest. It requires barbell to do.

How to do Barbell Bench Press

  • Bench press is a perfect workout for creating a strong arm.

  • The bench press is one of the strength movements, considered to be very good for constructing body mass. Knowing how to perform a good bench press is well worth the effort.

  • Lay with your back down on a bench and your feet squarely on the ground and the bar leaning on the bench's shelf.

  • Slowly take the bar off the rack and keep it over the shoulders because that would be the starting spot.

  • Then drop the bar down so it is just over your stomach, making sure that it doesn't strike or bang into your face.

  • Keep this spot quickly to make sure you have full hold of the handle, then bring it back up to the starting postion.

  • Place the bar on the rack and that will complete your collection.

  • Tips :

  • Through adjusting the width of the grip on the bar will shift the emphasis and direction of the exercise. Use a medium grip is the most common grip on the bar and is slightly narrower than shoulder-width that is usually indicated on the bar.

  • Having a spotter when doing this workout is important to ensure sure that the bar doesn't drop into the chest and a spotter will offer encouragement to raise more weight.

  • The most critical aspect about the bench press movement is choosing a weight that you can handle while preserving good posture. Some people attempt to carry more weight than they can bear which results in hurting and wrongly executing the exercise.

Barbell Front Squat
Barbell Front Squat
Barbell Front Squat

Barbell Front Squat

Barbell Front Squat is a strength exercise that works your quadriceps and glutes and is a great challenging move. When done correctly, it can effectively target your buttocks, hips, legs, lower body and upper legs. It requires barbell to do.

How to do Barbell Front Squat

  • To begin this exercise; start off with a weighted barbell placed upon your shoulders in front of your face with your arms crossed keeping onto the rope.

  • Bend at your knees and continue to sit back with your hands while you go down for a regular squat with your neck and chest straight out.

  • Keep on with the squat until the hamstrings and glutes are resting upon the other other and hang on for a few seconds.

  • By use the power of your knees and lower thighs, straighten out and stretch your hips to get back to your starting spot.

  • Repeat this exercise for as many repetitions as needed

Dumbbell Deadlift
Dumbbell Deadlift

Dumbbell Deadlift

Dumbbell Deadlift is a strength exercise that works your calves, hamstrings, quadriceps and glutes and is a great basic move. When done correctly, it can effectively target your buttocks, hips, legs, lower body, lower legs and upper legs. It requires dumbbells to do.

How to do Dumbbell Deadlift

  • The dumbbell deadlift workout protects and improves the lower back and leg muscles.

  • Start off by taking 2 dumbbells with an overhand grip and stand with your feet shoulder width apart.

  • Holding your back straight bent at the hip, make any flexibility in your knees.

  • Straighten your back while you keep the dumbbells at arms length.

  • Bend over again dropping the dumbbells to just above the board.

  • Switch to starting point and replicate for as many reps and sets as needed.

Push-Ups
Push-Ups
Push-Ups

Push-Up

Push-Ups is a bodyweight exercise that works your abs, triceps, deltoids, pecs, forearm muscles and side deltoids and is a great basic move. When done correctly, it can effectively target your arms, chest, core, forearms, shoulders, upper body, upper chest and waist. It requires no equipment to do.

How to do Push-Ups

  • Start out on your hands and knees in a different push up pose.

  • Squeeze the glutes and put one elbow back to the floor preceded by the other so that your upper body is balanced upon your forearms.

  • Go back to the beginning point by straightening out one arm and then the other.

  • Repeat for as many reps and sets needed.

Close Grip Push-Ups
Close Grip Push-Ups
Close Grip Push-Ups

Close Grip Push-Up

Close Grip Push-Ups is a bodyweight exercise that works your triceps and is a great challenging move. When done correctly, it can effectively target your arms and upper body. It requires no equipment to do.

How to do Close Grip Push-Ups

  • Start out lying on the floor in a push up stance with your feet stretched out behind you with your hands shoulder width apart.

  • Slowly move your palms backward such that the fingers and your thumbs are meeting and making either a triangle formation or as close together as practicable.

  • Drop yourself into the ground until your shoulder nearly hits the floor and stay.

  • Go down to the beginning point tightening the shoulders on the way back up.

  • Repeat with as many reps and sets as needed.

Barbell Stiff Leg Deadlift
Barbell Stiff Leg Deadlift
Barbell Stiff Leg Deadlift

Barbell Stiff Leg Deadlift

Barbell Stiff Leg Deadlift is a strength exercise that works your and is a great challenging move. When done correctly, it can effectively target your buttocks, legs and lower body. It requires barbell to do.

How to do Barbell Stiff Leg Deadlift

  • Start out standing up upright, foot shoulder width apart, at the sides of two parallel benches and keeping weighted barbell at waist level with an overhand handle.

  • Thus holding your back straight as possible and legs rigid, gradually drop your upper body down into the floor along with the barbell, bringing it in front of your thighs, experiencing a strain between the hamstrings on the way down.

  • Keep for a count until you hit the lowest point imaginable, squeeze on your hamstrings and glutes and return back to the starting spot.

  • Repeat with as many reps and sets as needed.

Barbell Shoulder Press
Barbell Shoulder Press

Barbell Shoulder Pres

Barbell Shoulder Press is a strength exercise that works your abs, traps, biceps, deltoids and front deltoids and is a great challenging move. When done correctly, it can effectively target your arms, core, neck, shoulders, upper back, upper body and waist. It requires barbell to do.

How to do Barbell Shoulder Press

  • The Barbell Shoulder Press mainly focuses on the deltoid muscle of the shoulders but often takes the associated muscles into action.

  • Start out by sitting on a bench with your feet pointed upward, holding your back straight and your abs solid.

  • Take the barbell with an overhand grip and hold the palms shoulder-width apart.

  • While pulling the barbell down into your chest, make sure that it is in line with your chin, keep for a count and move back upward above your head by stretching your neck.

  • When hitting the place over your eyes, pause and hold for a count, then move back to the starting point.

  • Tips :

  • When you are feeling some shoulder discomfort, so you will not do this workout.

  • When doing this workout, make sure that you do not hyperextend your neck.

  • When you lean over when in motion, using a lighter weight because you could hurt your back.

  • You should also do this movement using dumbbells.

Looking for more?

Check out these 135 exercises which target your upper body, legs, lower body, shoulders and arms. Most of them require either no equipment or barbell, dumbbells, exercise ball or kettlebells and you can do them either at gym or at home or outdoor.

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Frequently Asked Questions

How many hard exercises are there?

Now we have 135 such exercises in our Directory.

What muscles do these exercises target?

Most of the exercises work deltoids, triceps, abs, quadriceps and pecs.

Where can one do these exercises?

You can do most of these exercises either at gym or at home or outdoor.