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How to bench press: setup, grip and variations
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How to do push-ups: your first rep and what comes next
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Chest flyes: cables, dumbbells or a pec deck?
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Learn exercisesHow to bench press: setup, grip and variations
A stronger bench starts with a good setup. Learn how to position your body, control the weight and choose between a barbell, dumbbells and a machine.
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Learn exercisesHow to do push-ups: your first rep and what comes next
Can't do a floor push-up yet? Raise your hands onto a sturdy support and start training your chest and arms. Find your starting variation, learn the technique and progress when regular push-ups become easy.
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Learn exercisesChest flyes: cables, dumbbells or a pec deck?
Want another chest exercise alongside your presses? Flyes train the chest with only a slight bend in your elbows. Learn the movement and understand how cables, dumbbells and a pec deck change the exercise.
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Learn exercisesHow to do dips: technique, assistance and added weight
Your bodyweight alone can make dips a demanding chest and triceps exercise. Learn to support yourself and lower under control, find help for your first repetitions and see when to add weight.
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Learn exercisesHow to deadlift: setup, technique and variations
How do you lift the bar from the floor with control? Your starting position and body tension matter. Follow the movement step by step and compare conventional and sumo deadlifts, plus variations that change the starting height.
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Learn exercisesRomanian deadlifts: technique for glutes and hamstrings
Your hips move back while the weight stays close to your legs. Learn this glute and hamstring exercise, find a controlled range of motion and explore variations for your equipment.
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Learn exercisesBack rows: barbell, dumbbell or cable?
There are plenty of ways to row. Learn to pull with your back and arms rather than swing your torso, and compare variations for your gym or home setup.
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Learn exercisesBodyweight rows: how to use a bar or rings
Want to train your back with little equipment? Pull yourself toward a sturdy low bar or securely mounted rings. Learn the setup and use your foot position to adjust the difficulty.
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Learn exercisesHow to do pull-ups: your first rep, more reps and added weight
Your first pull-up is a worthwhile training goal. Assistance lets you practise before you can lift your full bodyweight. Learn the technique, compare grips and find your next step toward more reps or added weight.
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Learn exercisesHow to do lat pulldowns: grip, setup and back training
Lat pulldowns let you choose the load for your back training. Learn to adjust the seat and pad, pull with control and choose a grip. See how to combine pulldowns with pull-up practice.
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How to do pullovers: dumbbells and straight-arm pulldowns
Pullovers add back work without repeatedly bending your elbows. Compare the dumbbell and cable versions and learn to move your arms without arching your lower back to extend the movement.
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Learn exercisesHow to squat: stance, depth and the right variation
Squats train your legs and glutes and can be adapted from your first workout. Learn a steady stance and a depth you can control, then compare bodyweight, goblet and barbell squats.
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Learn exercisesLunges and split squats: train one leg at a time
Lunges and split squats can challenge your legs with little weight. Learn to stay steady, train both sides and choose between a fixed stance, stepping and elevating your back foot.
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Learn exercisesHow to use the leg press: setup and technique
The leg press lets you focus on your legs and glutes. Learn to position the seat and feet, choose your depth and add weight while keeping the same range of motion.
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Learn exercisesLeg extensions and wall sits: target your quads
Want more direct work for the front of your thighs? Leg extensions, wall sits and sissy squats offer different ways to do it. Learn the movements and choose one for your equipment and experience.
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Learn exercisesHow to train hamstrings with leg curls and Nordic curls
Knee-bending exercises give your hamstrings work alongside deadlifts. Learn machine leg curls and the more demanding Nordic curl, including ways to make the Nordic accessible when starting out.
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Learn exercisesHip thrusts and glute bridges: how to train your glutes
On a mat or with a barbell, these exercises focus on extending your hips. Compare glute bridges, hip thrusts and kickbacks, and learn to finish the movement without pushing through your lower back.
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Learn exercisesHip abductors and adductors: exercises for outer hips and inner thighs
What changes when you move your legs apart or bring them together? Learn which muscles do each job and how to add machine, cable or floor exercises to your leg training.
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Learn exercisesCalf raises: standing and seated technique
Do your leg workouts end after squats and hamstring work? Calf raises add direct work for your lower legs. Learn to move through your heels with control and understand the difference between standing and seated versions.
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Learn exercisesHow to shoulder press: dumbbells, barbell or machine?
Want to get stronger overhead? Shoulder presses train your shoulders and triceps. Learn the movement, compare seated and standing positions and choose a version for your equipment.
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Learn exercisesHow to do lateral raises: dumbbells and cables
Lateral raises often need less weight than you expect. Learn to train your side delts without swinging your body, and compare dumbbells, cables and front raises.
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Learn exercisesRear delt exercises: reverse flyes and face pulls
Presses often take up plenty of space in a workout. Reverse flyes and face pulls add direct rear-shoulder work. Learn the technique and choose a version that fits your back training.
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Learn exercisesBiceps curls: technique and variations for your arm workout
Curls are a straightforward addition to rows and pull-ups when you want to build your arms. Learn to curl without swinging and compare hammer, regular, supported and cable variations.
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Learn exercisesTriceps exercises: pushdowns and overhead extensions
The back of your upper arm deserves attention too. Learn cable pushdowns and free-weight extensions, and see how to fit them alongside bench presses and dips.
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Learn exercisesGrip and trap training: carries, shrugs and forearms
Do your hands give out first during deadlifts or pull-ups? Direct grip work targets that part of the lift. Compare carries, wrist curls and shrugs and learn what each exercise trains.
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Learn exercisesPlanks and dead bugs: build control through your core
Do your hips sag in a plank or your back lift during a dead bug? Find easier variations and clear technique cues, then learn how to make each exercise more challenging as your control improves.
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Learn exercisesAb exercises: crunches, leg raises and the ab wheel
More ab training doesn't have to mean more sit-ups. Learn crunches, leg raises and ab-wheel rollouts, choose a version you can control and see how to progress it.
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Learn exercisesRussian twists and cable woodchops: train controlled rotation
Want to add rotation to your core training? Learn seated Russian twists and cable woodchops, how your torso moves in each and which variation fits your workout.
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Learn exercisesMat Pilates: exercises to get you started
All you need for these Pilates exercises is a mat and some room. Learn the roll-up, hundred and other movements step by step, with easier starting variations and ideas for a short home session.
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Learn exercisesHow to learn the front lever: from tuck to straight body
Holding yourself horizontal under a bar takes back and core strength. You can start with your knees tucked. Learn the progressions and how to increase hold time or extend your legs without losing the position.
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Learn exercisesHow to learn the back lever: preparation and first holds
The back lever places your arms behind your body in an unfamiliar shoulder position. Learn the entry and exit on low rings before holding freely, using supported progressions for your first attempts.
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Learn exercisesHow to learn the human flag: grip and progressions
The human flag takes more than strong abs: the top arm pulls and the bottom arm pushes. Learn that combination with your feet supported before working toward holding your legs out to the side.
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Learn exercisesHow to learn the planche: leans, tucks and body tension
Holding your body on your hands alone is a demanding goal. Start by leaning forward with your feet supported. Learn planche leans and tucks and how to build the load on your hands and shoulders gradually.
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Learn exercisesHow to learn a muscle-up: pull, transition and support
Can you do pull-ups and dips but not a muscle-up? The transition over the bar or rings needs its own practice. Learn each phase and use assisted attempts to put them together.
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Learn exercisesLearn pike push-ups, handstand push-ups and L-sits
Want to get stronger and more confident on your hands? Pike and handstand push-ups train pressing, while wall walks practise moving into a wall-supported position. L-sits add raised legs to the support. Find a suitable starting variation.
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Learn exercisesSnatch, clean and jerk: technique for getting started
Weightlifting combines accelerating the bar with catching it securely. Learn how the snatch, clean and jerk differ and which practice movements help you learn the sequence before lifting heavier.
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Learn exercisesBurpees, thrusters and mountain climbers: exercises for conditioning
Want a short workout that gets you moving hard? Learn burpees, thrusters, mountain climbers and other conditioning exercises, with easier variations that help you find a pace you can maintain.
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Learn exercisesBox jumps and jump squats: take-off and landing technique
Jumping higher starts with a good take-off and a controlled landing. Learn box jumps and jump squats, then choose a height and repetition count for your first sessions.
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Learn exercisesHow to do a Turkish get-up: from the floor to standing
A Turkish get-up takes you from lying down to standing and back with a weight overhead. The sequence can look complicated. Break it into positions and learn the transitions before adding a heavy kettlebell.
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