Chest
Smith Bench Press: Build Chest, Shoulders & Triceps Strength
The freeweight barbell bench press may be hailed as the king of chest exercises but we’d argue that Smith machine presses are better in many ways.…
Exercise Guides: Form, Muscles Worked and Variations
Step-by-step guides to 979 exercises. Each one covers setup, form cues, the muscles worked, common mistakes and variations. Pick a body area, start with the guides lifters use most, or find a swap for a movement you can't do.
979exercise guides
8body areas
Exercise guides: page 21
Guides added or rewritten most recently.
Core
The Ten Best Rope Climb Alternatives
When I was a young Royal Marine Commando, much of our physical training revolved around rope climbing. In fact, one of the fitness tests Commandos have…
Legs and Glutes
Unlock Flexibility: Essential Side Lunge Stretch for All Muscles
Combo exercises like the side lunge stretch should be a staple in everyone’s daily and/or weekly fitness regime. They’ll benefit everyone from sports athletes to gym…
Legs and Glutes
Deficit Reverse Lunge: Target Your Lower Body Muscles Effectively
Range of motion is important for building muscle, getting strong, and developing healthy, mobile joints. It’s no coincidence that some of the most effective exercises also…
Legs and Glutes
Single Leg Extension: Target Your Quadriceps for Maximum Gains
Single leg extensions are a highly favored gym exercise for building the quadriceps thigh muscles for several reasons. They’re less taxing than squats and deadlifts, comfortable…
Legs and Glutes
B Stance Hip Thrusts: Boost Glutes & Strengthen Legs!
Whether you want to run faster, jump higher, kick harder, lift heavier, or just look your best, a strong and powerful posterior chain is a must.…
Back
Scapular Pull-Ups: Strengthen Your Back and Improve Control
The name “pull-up” would imply using your arm muscles to lift your chin up and over a bar. However, the basic pull-up is not a biceps-focused…
Legs and Glutes
Kang Squat: Strengthen Your Legs and Core Effectively!
When it comes to building lower body muscle size and strength, squats are hard to beat. They truly deserve their title of the king of leg…
Core
Master the Side Plank: Strengthen Your Core and Obliques
Isometric exercises like plank variations are a beneficial addition to any core training routine. Aside from strengthening your midsection and hips, side planks are great for…
Arms
Pike Push-Ups: Target Your Deltoids and Build Upper Body Strength
The push-up (or press-up for our British readers) is the most popular and widely performed exercise on the planet. Almost everyone who works out has done…
Core
Master Side Bridges: Strengthen Your Core & Improve Stability
Plank-based exercises such as oblique-focused side bridges help to build a solid strength foundation in the core and entire body. Isometric in nature, bracing your midsection…
Legs and Glutes
Single Leg Hip Bridge (Straight Leg): Strengthen Your Glutes & Core
The single leg hip bridge (straight leg) is an advanced variation of the basic hip or glute bridge exercise. It’s a long lever based (vertical leg)…
Arms
Side Push-Up: Strengthen Your Core and Upper Body Effectively
At first glance, the side push-up appears as a beginner or rehabbing exercise. But it’s not recommended for either. In fact, you need to have a…
Legs and Glutes
Curtsy Lunge: Ultimate Guide to Sculpting Strong Legs & Glutes
The curtsy lunge is a functional exercise that can help you build core stabilization, muscle mass, strength, coordination, and balance. Only a few other exercises can match the…
Legs and Glutes
Single Leg Step Ups: Sculpt Your Legs and Core Effectively
A more advanced variation of the popular aerobics class cardio activity, single leg step ups are the superior option for building muscle, strength, and athletic explosiveness.…
Core
Side Crunches: Sculpt Your Obliques and Core Strength
Despite the popularity of all these new age ab building exercises, side crunches still remain a viable option to target the oblique muscles of the core.…
Chest
Lower Chest Cable Fly: Target Your Pecs, Delts & Triceps!
Bench presses are arguably the most popular chest exercise on the planet, with push-ups coming in close behind. However, as effective as both these exercises undeniably…
Shoulders
Power Up Your Shoulders: Band Shoulder Press Guide
If you want to build cannonball delts at home with limited equipment, we highly recommend the shoulder press (with bands). Training bands can provide as much…
Legs and Glutes
7 Best Rack Pull Alternatives for Muscular Back
The deadlift is probably the most satisfying exercise you can do in the gym. Sure, the bench press is cool but gripping and ripping a heavy…