Exercise guides by muscle

Every exercise guide on BodyPlus, grouped by the muscle it trains. Each guide explains the setup and the movement step by step, which muscles do the work and what the research does and does not show, the mistakes that cost you reps or comfort, easier and harder variations, and how many sets and reps to start with. The guides that begin with "The best" compare the exercises for one muscle, so start there if you are building a workout; the single-exercise guides go deeper on form. Every guide ends with a sample log, because writing down your sets is what turns single workouts into progress.

Chest

• The 9 Best Chest Exercises (Gym and Home)Presses, flies and dips for the whole chest, in the gym or at home.
• Chest Muscles: Anatomy, What Each Muscle Does and How to Train ThemChest muscles explained: the pectoralis major and its two heads, the pectoralis minor and serratus anterior, what each does, and how to train your chest.
• How to Bench Press: Form, Safety and Muscles WorkedSetup, form, grip and how to bench safely, with or without a spotter.
• How to Do the Incline Bench Press: Form, Bench Angle and SafetyHow to do the barbell incline bench press: the best bench angle, setup, bar path, safe spotting, common mistakes, sets and reps, and a sample log.
• How to Do the Dumbbell Bench Press: Form, Muscles Worked and MistakesHow to do the dumbbell bench press with good form: safe setup, elbow angle, how low to go, common mistakes, dumbbells vs barbell, sets and reps.
• How to Do the Incline Dumbbell Press: Form, Bench Angle and Muscles WorkedStep-by-step form, the best bench angle, and how to set up and finish safely.
• How to Use the Chest Press Machine: Form, Setup and Muscles WorkedHow to use the chest press machine with good form: seat and handle setup, muscles worked, common mistakes, machine vs bench press, variations and reps.
• How to Do Push-Ups: Form, Muscles Worked, Variations and a Progression PlanHow to do push-ups with good form: muscles worked, hand width and elbow angle, 11 variations from easy to hard, common mistakes and a progression plan.

Back

• The 9 Best Back Exercises for a Stronger, Wider BackRows, pull-ups and pullovers for a stronger, wider back.
• Back Muscles: Anatomy, Names and How to Train Each OneBack muscles explained: the lats, traps, rhomboids, teres major, erectors and rotator cuff, what each one does, how to train it, and a sample workout.
• How to Do Pull-Ups: Technique, Benefits and VariationsHow to do pull-ups with good form: grip, dead hang to chin over the bar, common mistakes, pull-up vs chin-up, and a plan to get your first pull-up.
• How to Do the Lat Pulldown: Form, Grips and Muscles WorkedHow to do a lat pulldown with good form: muscles worked, seat and grip setup, which grip to choose, common mistakes, pulldown vs pull-up, sets and reps.
• How to Do the Barbell Bent-Over Row: Form, Grip and Muscles WorkedHow to do the barbell bent-over row with good form: torso angle, overhand vs underhand grip, muscles worked, lower-back safety, mistakes and variations.
• Dumbbell RowHow to Do the One-Arm Dumbbell Row: Form, Tips and Muscles WorkedHow to do the one-arm dumbbell row with good form: bench setup, elbow path, muscles worked, common mistakes, no-bench and chest-supported options and sets.
• Seated Row MachineHow to Use the Seated Row Machine: Form, Grips and Muscles WorkedHow to use the seated row machine with good form: seat and chest pad setup, muscles worked, what each grip changes, common mistakes, variations and sets.
• How to Deadlift: Form, Muscles Worked, Grips and BeltsHow to deadlift with good form: setup, the pull, lockout, bracing, grips, straps and belts, muscles worked, sumo vs Romanian, mistakes and sets.

Shoulders

• The 9 Best Shoulder Exercises for Wider, Stronger ShouldersPresses and raises for the front, side and rear of the shoulder.
• Shoulder MusclesShoulder Muscles: The Deltoid, the Rotator Cuff and How to Train ThemShoulder muscles explained: the deltoid's three heads, the four rotator cuff muscles, what each one does, how to train them, and a sample workout.
• How to Do the Shoulder Press: Standing Barbell and Seated Dumbbell FormHow to do the shoulder press with good form: the standing barbell overhead press and seated dumbbell press, muscles worked, mistakes, variations and sets.
• How to Do the Lateral Raise: Form, Muscles Worked, Mistakes and VariationsHow to do the dumbbell lateral raise with good form: muscles worked, setup, common mistakes, cable, seated and machine variations, sets, reps and a log.
• How to Do the Upright Row: Form, Muscles Worked, Grip Width and Pull HeightHow to do the upright row with good form: muscles worked, grip width, how high to pull, barbell, cable and dumbbell versions, mistakes and sets.

Arms

• The 9 Best Bicep Exercises (and How to Do Them Right)Curls done right, plus hammer and reverse-grip curls for the forearms.
• The 9 Best Tricep Exercises for Bigger ArmsPushdowns, overhead extensions and presses for all three heads.
• Triceps Muscles: Anatomy of the Three Heads and How to Train ThemTriceps muscles explained: the long, lateral and medial heads, what each one does, how arm position shifts the work between them, and a sample workout.
• How to Do Dumbbell Curls: Form, Muscles Worked and VariationsHow to do the dumbbell curl with good form: muscles worked, elbow and wrist cues, alternating vs both arms, common mistakes, variations, sets and reps.
• How to Do the Barbell Curl: Form, Straight Bar vs EZ Bar and VariationsHow to do the barbell curl with good form: grip, elbow and tempo cues, straight bar vs EZ bar, barbell vs dumbbell curls, mistakes, sets and variations.
• How to Do the Tricep Pushdown: Form, Attachments, Mistakes and VariationsHow to do the cable tricep pushdown: setup, rope vs straight bar vs V-bar, muscles worked, common mistakes, variations, sets, reps and a sample log.
• How to Do Skull Crushers (Lying Triceps Extension): Form, Muscles and VariationsHow to do skull crushers (lying triceps extension) with an EZ bar or dumbbells: safe setup, muscles worked, common mistakes, variations, sets and reps.

Legs and glutes

• The 10 Best Leg Exercises for Stronger, Fuller LegsSquats, deadlift variations and single-leg work for complete legs.
• The 9 Best Glute Exercises for Stronger Glutes (Gym and Home)Hip thrusts, Romanian deadlifts, squats and side-glute work, at the gym or at home.
• Leg Muscles: Anatomy, Names and How to Train Each OneThe quads, hamstrings, glutes and calves: what each does and how to train it.
• How to Squat: Barbell Back Squat Form, Muscles Worked and SafetyHow to squat with a barbell: stance, bracing, depth, high vs low bar, knees over toes, muscles worked, safe racks and failed reps, variations and a log.
• How to Do a Dumbbell Squat: Form, Muscles Worked and VariationsGoblet, at-your-sides and front-rack holds, depth, mistakes and a home-friendly plan.
• How to Do a Sumo Squat: Form, Muscles Worked and VariationsHow to do a sumo squat: stance width, toe angle, depth, muscles worked, common mistakes, sumo squat vs squat, dumbbell and barbell options, and a log.
• How to Do the Leg Press: Form, Foot Placement and Muscles WorkedForm, depth and foot placement, and what the research says about each.
• How to Do a Romanian Deadlift: Form, Muscles Worked and VariationsHow to do the Romanian deadlift (RDL) with good form: muscles worked, hip hinge, how low to go, common mistakes, RDL vs deadlift, and sets and reps.
• Hip thrustHow to Do Hip Thrusts: Form, Muscles Worked and VariationsBench height, bar setup, form cues and variations for the top glute exercise.
• How to Do Dumbbell Lunges: Form, Muscles Worked and VariationsHow to do dumbbell lunges with good form: forward, reverse and walking lunges, step length, muscles worked, common mistakes, sets, reps and a sample log.
• Bulgarian Split SquatHow to Do a Bulgarian Split Squat: Form, Muscles Worked and VariationsHow to do a Bulgarian split squat with good form: bench height, foot position, torso lean, muscles worked, mistakes, variations, sets and reps.
• Leg CurlHow to Do a Leg Curl: Form, Muscles Worked and VariationsHow to do the leg curl with good form on seated, lying and standing machines: muscles worked, seated vs lying, mistakes, home variations, sets and reps.
• Leg Extension MachineHow to Do the Leg Extension: Form, Muscles Worked and Knee TipsHow to use the leg extension machine with good form: setup, muscles worked, knee comfort and myths, mistakes, variations, sets, reps and a sample log.
• Hip Dips: What They Are and 9 Exercises for Your Side GlutesWhat hip dips are, what exercise can and can't change, and 9 side-glute exercises.

Abs and core

• The Best Ab Exercises: 10 Top Picks, Plus Lower-Ab and Weighted MovesLeg raises, the ab wheel, crunches done right, and lower-ab and weighted options.
• How to PlankHow to Do a Plank: Correct Form, How Long to Hold It, and VariationsHow to plank with good form: setup, bracing, breathing, how long to hold a plank, common mistakes, side and weighted variations, sets and a sample log.

Whole body and basics

• The 9 Best Home Workout Exercises (With Easier and Harder Versions)The 9 best exercises to do at home, by a fitness coach: push-ups, squats, lunges, pull-ups and more, with easier and harder versions and a sample workout.
• Planes of Motion: The Sagittal, Frontal and Transverse Planes Explained (With Exercises)Sagittal, frontal and transverse: how your body moves, with exercises for each plane.

The information on this page and on this website is intended to provide general information only. The content on this website does not constitute a professional opinion, a recommendation, or a substitute for consulting an expert in a specific field or obtaining a medical opinion. It is not medical advice. BodyPlus is not a medical device. If you have a health condition or an injury, talk to a qualified healthcare professional before starting. Stop exercising and seek appropriate help if you feel pain, dizziness or other concerning symptoms.