Watch the movement first, then learn the cues that matter.
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When learning an exercise, the flow of the movement comes before complicated theory. Watch the exercise, then review the target muscles, essential technique, and mistakes to avoid.
Evidence-informed technique
257 exercise guides
Incline Dumbbell Press
Upper pectoralis major · Anterior deltoids · triceps
Follow the setup and movement step by step.
Stop immediately if the movement causes pain.
8–12 reps × 2–3 sets
Read the full guide
Cable Fly
Pectoralis major · Anterior deltoids · upper-arm stabilizers
Follow the setup and movement step by step.
Stop immediately if the movement causes pain.
10–15 reps × 2–3 sets
Read the full guide
Decline Bench Press
Pectoralis major · Triceps · anterior deltoids
Follow the setup and movement step by step.
Stop immediately if the movement causes pain.
6–10 reps × 2–3 sets
Read the full guide
Push-Up
Pectoralis major · Triceps · anterior deltoids · serratus anterior · core
Follow the setup and movement step by step.
Stop immediately if the movement causes pain.
6–12 reps × 2–4 sets
Read the full guide
Pec Deck Fly
Pectoralis major · Anterior deltoids · upper-arm stabilizers
Follow the setup and movement step by step.
Stop immediately if the movement causes pain.
10–15 reps × 2–3 sets
Read the full guide
Two-Dumbbell Pullover
Pectoralis major · Latissimus dorsi · serratus anterior · upper-arm stabilizers
Follow the setup and movement step by step.
Stop immediately if the movement causes pain.
8–12 reps × 2–3 sets
Read the full guide
Machine Chest Press
Pectoralis major · Triceps · anterior deltoids
Follow the setup and movement step by step.
Stop immediately if the movement causes pain.
8–12 reps × 2–3 sets
Read the full guide
Dumbbell Bench Press
Pectoralis major · Triceps · anterior deltoids
Follow the setup and movement step by step.
Stop immediately if the movement causes pain.
8–12 reps × 2–3 sets
Read the full guide
Diamond Push-Up
Triceps · pectoralis major · Anterior deltoids · serratus anterior · core
Follow the setup and movement step by step.
Stop immediately if the movement causes pain.
6–12 reps × 2–4 sets
Read the full guide
Incline Barbell Press
Upper pectoralis major · anterior deltoids · Triceps
Follow the setup and movement step by step.
Stop immediately if the movement causes pain.
6–10 reps × 2–3 sets
Read the full guide
Dumbbell Fly
Pectoralis major · Anterior deltoids · upper-arm stabilizers
Follow the setup and movement step by step.
Stop immediately if the movement causes pain.
10–15 reps × 2–3 sets
Read the full guide
Cable Crossover
Pectoralis major · Anterior deltoids · serratus anterior · trunk stabilizers
Follow the setup and movement step by step.
Stop immediately if the movement causes pain.
10–15 reps × 2–3 sets
Read the full guide
Low Cable Crossover
Pectoralis major · Triceps · Front deltoid, serratus anterior, core
Follow the setup and movement step by step.
Stop immediately if the movement causes pain.
6~12 times × 3~4 sets reps × 6~12 times × 3~4 sets sets
Read the full guide
Landmine Press (Chest)
Upper pectoralis major · Front deltoid, triceps, serratus anterior, core
Follow the setup and movement step by step.
Stop immediately if the movement causes pain.
6–10 times reps × 2–3 sets sets
Read the full guide
Clap Push-Up
Pectoralis major · triceps · Anterior deltoids · serratus anterior · core
Follow the setup and movement step by step.
Stop immediately if the movement causes pain.
3–5 reps × 3–5 sets
Read the full guide
Single-Plate Svend Press
Pectoralis major · Anterior deltoids · triceps · serratus anterior
Follow the setup and movement step by step.
Stop immediately if the movement causes pain.
10–15 reps × 2–3 sets
Read the full guide
Floor Press
Pectoralis major and triceps · Front deltoid
Follow the setup and movement step by step.
Stop immediately if the movement causes pain.
6–10 times reps × 2–4 sets sets
Read the full guide
One-Arm Push-Up
Pectoralis major · triceps · Anterior deltoids · serratus anterior · obliques · core
Follow the setup and movement step by step.
Stop immediately if the movement causes pain.
2–5 reps per side × 3–5 sets
Read the full guide
Medicine Ball Push-Up
Pectoralis major · triceps · Anterior deltoids · serratus anterior · core
Follow the setup and movement step by step.
Stop immediately if the movement causes pain.
6–10 reps × 2–4 sets
Read the full guide
One-Arm Dumbbell Press
Pectoralis major · triceps · Anterior deltoids · obliques · scapular stabilizers
Follow the setup and movement step by step.
Stop immediately if the movement causes pain.
8–12 reps per side × 2–4 sets
Read the full guide
Ring Push-Up
Pectoralis major, triceps · Front deltoid muscle, abdominal muscle, shoulder stabilizer muscle
Follow the setup and movement step by step.
Stop immediately if the movement causes pain.
6–10 times reps × 2–4 sets sets
Read the full guide
Stability Ball Push-Up
Pectoralis major, triceps · Front deltoid muscle, abdominal muscle, shoulder stabilizer muscle
Follow the setup and movement step by step.
Stop immediately if the movement causes pain.
5–10 times reps × 2–4 sets sets
Read the full guide
Decline Push-Up
Pectoralis major, triceps · Front deltoid, serratus anterior, abdominal muscles
Follow the setup and movement step by step.
Stop immediately if the movement causes pain.
Episodes 6–12 reps × 2–4 sets sets
Read the full guide
Incline Push-Up
Pectoralis major, triceps · Front deltoid, serratus anterior, abdominal muscles
Follow the setup and movement step by step.
Stop immediately if the movement causes pain.
8–15 times reps × 2–4 sets sets
Read the full guide