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Horizontal

The Horizontal movement pattern involves motion across the sagittal plane — forward, backward, or side-to-side actions that challenge balance, mobility, and control. Exercises such as push-ups, bench press, sled pushes, and rows all use horizontal force production. Training in this plane improves coordination, shoulder health, and power transfer between upper and lower body. In functional and HYROX training, horizontal pushing and pulling are essential for full-body strength and real-world movement capacity.

Athlete performing dumbbell bent-over reverse fly, arms extended in wide arc at shoulder height, cinematic gym lighting
Dumbbell Bent-Over Reverse Fly

Dumbbell Bent-Over Reverse Fly

The Dumbbell Bent-Over Reverse Fly strengthens the rear delts, traps, and upper back, improving posture, shoulder balance, and scapular control.
Editorial TeamEditorial TeamOctober 24, 20252 min
Athlete performing dumbbell seal row on elevated bench, dumbbells mid-pull toward ribs, cinematic gym lighting
Dumbbell Seal Row

Dumbbell Seal Row

The Dumbbell Seal Row builds back and scapular strength while minimizing momentum, developing pure pulling power and postural control.
Richard BransonRichard BransonOctober 24, 20252 min
Athlete performing dumbbell incline press on 30-degree bench, dumbbells mid-press, chest and shoulders engaged, cinematic gym lighting
Dumbbell Incline Press

Dumbbell Incline Press

The Dumbbell Incline Press strengthens the upper chest, shoulders, and triceps, improving control and balance through a free-weight pressing pattern.
Editorial TeamEditorial TeamOctober 24, 20252 min
Athlete performing dumbbell floor press, lying flat with elbows near floor, dumbbells mid-press overhead, cinematic gym lighting
Dumbbell Floor Press

Dumbbell Floor Press

The Dumbbell Floor Press strengthens the chest, triceps, and shoulders with a limited range of motion, improving control, lockout power,…
Editorial TeamEditorial TeamOctober 21, 20252 min
Athlete performing single-leg box jump, mid-air with one knee driving up, landing softly on same leg atop plyo box, cinematic gym lighting showing power, balance, and control
Single-Leg Depth Drop to Broad Jump

Single-Leg Depth Drop to Broad Jump

The Single-Leg Depth Drop to Broad Jump develops unilateral power, coordination, and control by landing from a box on one…
Editorial TeamEditorial TeamOctober 19, 20252 min
Athlete performing depth drop to broad jump, body extended mid-air moving forward, plyo box behind, cinematic gym lighting showing control and power
Depth Drop to Broad Jump

Depth Drop to Broad Jump

The Depth Drop to Broad Jump trains horizontal power and reactive strength by combining a controlled landing from a box…
Editorial TeamEditorial TeamOctober 18, 20252 min
Athlete performing plyo push-up to box, hands mid-air transitioning to elevated platform, explosive upper-body power visible, cinematic gym lighting showing focus and control
Plyo Push-Up to Box

Plyo Push-Up to Box

The Plyo Push-Up to Box develops explosive upper-body power and speed by propelling the body off the ground and landing…
Editorial TeamEditorial TeamOctober 18, 20252 min
Athlete performing med ball chest pass, ball mid-flight from chest height towards a wall, arms extended forward, cinematic gym lighting showing power and focus
Med Ball Chest Pass (Plyometrics)

Med Ball Chest Pass (Plyometrics)

The Med Ball Chest Pass develops upper-body power and coordination by explosively driving the medicine ball forward from the chest…
Editorial TeamEditorial TeamOctober 17, 20252 min
Clap Push Up (Plyometrics)

Clap Push Up (Plyometrics)

The Clap Push-Up builds explosive upper-body power by propelling the body off the floor and clapping the hands mid-air before…
Editorial TeamEditorial TeamOctober 17, 20252 min
Athlete performing hand-release push-up on gym mat, chest on floor, hands lifted slightly, core braced, clean neutral lighting and strong definition
Hand-Release Push-Up

Hand-Release Push-Up

The Hand-Release Push-Up builds full-range upper-body strength, shoulder stability, and core control a true test of precision and power in…
Editorial TeamEditorial TeamOctober 13, 20252 min