Chest
13 Unique Bench Press Variations for Massive Pecs
The bench press is arguably the most popular strength training exercise. Powerlifters do it to build and test upper body strength, and bodybuilders do it to…
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 29
Guides added or rewritten most recently.
Legs and Glutes
Romanian Deadlifts: Target Hamstrings, Glutes & More!
Romanian deadlifts (RDLs) are one of my favorite posterior chain exercises. I’ve used them in my own training to beef up my glutes and hamstrings and…
Legs and Glutes
12 Best Cable Exercises for Legs + Workout
As a personal trainer with over 35 years of hands-on experience, I am a massive fan of squats and deadlifts. Why? Because they’re arguably the best…
Chest
10 Best Cable Machine Exercises for Bigger Pecs
Most bodybuilders supplement their bench press workouts with a few sets of cable crossovers. After all, what other chest exercise allows you to check out your…
Legs and Glutes
12 Unique Squat Variations for Stronger, More Muscular Legs
Squats are often called the king of exercises, and that’s a title they truly deserve. Whether you want to build muscle mass, get stronger, improve your…
Arms
Diamond Push-Ups: Tone Your Chest, Arms, and Shoulders!
The push-up is arguably the most widely-performed exercise in the world. Yes, the bench press is the crowned champion of strength training exercises, but it’s a…
Arms
12 Best Cable Machine Exercises for Bigger Biceps (+ Workout)
Ask a lifter what the best exercises are for bigger, more muscular biceps, and they’ll probably say barbell and dumbbell curls. Bodybuilders have been using these…
Legs and Glutes
Donkey Kick: Target Your Glutes, Hamstrings, and Core!
In the quest to build a better body, a lot of people go straight for the most intense exercises and workout plans available. While advanced training…
Legs and Glutes
Close Stance Squat: Target Your Quads, Glutes, and More!
If you want bigger, stronger, shapelier legs, squats should be high on your list of must-do exercises. But, while you might be able to develop decent…
Arms
Master the French Press: Sculpt Your Triceps & Anconeus
When building stronger and bigger arms, the triceps is the muscle that requires the most attention in the gym. The Tricep muscle covers more surface area…
Shoulders
11 Cable Shoulder Exercises for Bigger, Stronger Deltoids: Backed by Experts
If you want to build massive, powerful shoulders, you need to include some kind of overhead press in your workouts. Overhead presses are proven shoulder mass…
Core
Deficit Push-Ups: Target Your Chest, Arms, and Core Effectively
Push-ups are arguably the most widely performed exercise in the world. Everyone from professional athletes down to kids in PT class does push-ups. In fact, almost…
Back
Inverted Row: Strengthen Your Back and Arms Effectively!
Also known as the supine row or Australian pull-up, the inverted row is one of the most underrated yet effective back exercises. It’s typically done using…
Core
Kettlebell Bent Press: Target Deltoids, Traps, and Core Strength
The kettlebell bent press isn’t your everyday exercise however that doesn’t mean it’s not as beneficial. In fact, this movement challenges certain aspects of movement that…
Legs and Glutes
Split Squat vs. Lunge – Which one should you do?
If you want to develop strong, muscular legs, exercises like barbell squats, leg presses, and Romanian deadlifts need to be a big part of your lower…
Arms
Master Gorilla Row: Build Your Back and Strengthen Core
There are lots of exercises named after animals – spider curls, donkey calf raises, downward dogs, inchworms, bear crawls, crab walks, and the cobra pose, to…
Legs and Glutes
Viking Press: Build Shoulders, Triceps, Chest & Core Strength
The Viking press is an exercise that often features in strongman competitions. It’s also gaining popularity in other strength training circles, and an increasing number of…
Legs and Glutes
Front Squat vs Back Squat: Which Builds Stronger Legs & Core?
Squats are often called the king of exercises. Their ability to build muscle and strength is the stuff of legends. No bodybuilding leg workout is complete…
Core
The 13 BEST Battle Rope Alternatives for Fitness and Fat Loss
Not so long ago, if you wanted to get fit or lose weight, you probably did things like steady-paced running, cycling, swimming, and group exercise classes.…