7 Best Exercises Inspired by Kai Greene for Strength Training

Most of the exercises we use to gain muscle mass in bodybuilding are inspired by Kai Greene.

He has recently become one of the most famous names in the bodybuilding fraternity. From humble beginnings, Greene has become one of the most illustrious bodybuilders to travel the planet.

Bodybuilding isn’t just about being strong and muscular. It’s also about being flexible, and that can’t be achieved without flexible training.

Greene is a bodybuilding icon, and there’s no better way to learn about bodybuilding than to take a few ideas from his legendary routine.

Best exercises inspired by Kai Greene

Here is an overview of seven such exercises:

1) Bench press with dumbbells

The dumbbell bench press is a great compound exercise for building chest size and strength, but it also challenges the triceps and shoulders as secondary motors. One more reason why Kai Greene loves doing this one.

youtube cover

Here’s how to do this exercise:

  • Lie down on a bench and put your feet flat on the floor.
  • Keep your back slightly arched and place your hands shoulder-width apart.
  • Bend your wrists and keep them straight; do not use a thumbless grip.
  • Unclip the bar so that it is directly above your lower chest.
  • Lower the bar a few inches from your lower chest and push it up while contracting your chest muscles, but don’t lock your elbows at the top.

2) Dumbbell Sweater

This exercise is inspired by Greene, and it’s really great for isolating your chest or back muscles. In fact, this is one of the exercises where you have to focus so much on engaging the right muscles that you’ll get the most out of it that way.

youtube cover

To do this workout:

  • Before you start, place the dumbbell upright on the end of the bench so that when you lie down, you can easily grab it with both hands.
  • Lie perpendicular on a flat bench so that only your upper back touches it.
  • Grasp the dumbbell with both hands, holding only one end, and hold it above your chest so that your elbows are tucked in at about 45 degrees from your torso.
  • Slowly bring your arms behind your head as if doing a press.

3) Dumbbell Fly

Inspired by Greene for strength training, this exercise has more to complement chest development than the bench press. The fly is an important addition to any chest routine because it offers something the press doesn’t: full movement.

youtube cover

Here’s how:

  • Take the dumbbells off the floor and sit on the bench.
  • Put them at your hips with your palms facing inward; lie down and bring them close to your chest.
  • Once you’re in position, take a deep breath and press them to your chest.
  • Lower the weights to your sides with an angle at your elbow. Don’t let them touch. Squeeze your pecs together and lower the dumbbells back to their starting position.

4) Seated Calf Raise

This Greene inspired seated calf raise machine for strength training effectively builds muscle and strength in the soleus (calf) muscles of the lower leg.

Calves are important for daily activities, such as standing, walking, and running. It is also important to train them for this purpose, but the calves also play a role in intensive training of the lower body.

youtube cover

To do this exercise:

  • Sit on the calf machine with your feet supported by its platforms and its heels hanging over the edge.
  • Raise the weight by lifting your heels, flexing your calves, and pushing off with your toes.
  • Move the weight rest of the machine to the side so you can fully lower the weights for a full range of motion.
  • Slowly lower your heels until you feel your calves stretch.
  • Raise your heels as high as you can while flexing your calves and exhaling.

5) Dumbbell Hammer Curl

If you want to train hard, consider a Greene-inspired workout with high frequency/low volume that focuses on reps, as opposed to strength where the emphasis is on heavy weight. When you want to focus on isolating your biceps and forearms, dumbbell hammer curls are the way to go.

youtube cover

Here’s how to do this exercise:

  • Stand with your feet shoulder-width apart and your arms hanging by your sides, holding the dumbbells with both hands.
  • Bend both arms towards your shoulders and hold for a second, hugging your arms to your sides.
  • Lower slowly and repeat until you have completed the desired number of repetitions.

6) Dumbbell Shrug

The dumbbell shrug is inspired by bodybuilders like Kai Greene for trapezius muscle mass and strength, but it’s also a great way to protect against neck injuries.

youtube cover

To stretch your trapezius muscles:

  • Grab a pair of dumbbells. Stand up straight and let the dumbbells hang by your side.
  • Bend forward at the hips and shrug your shoulders up and back as you bend your elbows to lift the dumbbells overhead.
  • Descend slowly, feeling a stretch in your traps as you go. Repeat.

7) Leaning Over Dumbbell Row

Bent Over Rows targets a lot of muscles, including your lats, but also your biceps, forearms, and core.

youtube cover

To do this move:

  • Stand with your feet wider than shoulder-width apart and bend your hips.
  • Keep your back straight as you bend your knees slightly, bringing the bar toward your midsection.
  • Squeeze your glutes and core, and raise the bar again.


Kai Greene-inspired exercises for strength training don’t mean you should do heavy weights and try to achieve failure.

You need to have the stamina and stamina to keep time under pressure for as long as possible. Stay consistent with your exercise routine and you’ll gain more muscle.

What do you think of this story? Tell us in the comments below..

Q. Would you like to try any of these Kai Greene workouts?

4 voices so far

Profile Picture

Coming soon!

Teresa E. Burton