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'What is the best exercise for this muscle group?' Let me remove the guesswork. After training for the last 17 years, here's a complete 65 exercise database categorized for every muscle group: (Bookmark for your next gym day)
We've all been there. You want to lift weights but don't know where to start. I got you. Your exercises will be split into one of 6 categories. ⚬ Squat ⚬ Hinge ⚬ Vertical Push ⚬ Vertical Pull ⚬ Horizontal Push ⚬ Horizontal Pull Here are 65 options to cover each...
1. Legs (Quads): ⚬ Leg Press ⚬ Hack Squat ⚬ Leg Press ⚬ Pendulum Squat ⚬ Smith Machine Squat ⚬ Goblet Squat ⚬ Split Squats ⚬ Lunges
2. Hip Hinge (Hamstrings/Glutes): ⚬ RDLs ⚬ Deadlift ⚬ Hip thrusts ⚬ Glute Bridges ⚬ Good Mornings ⚬ Back Extensions ⚬ Seated hamstring curls ⚬ Lying hamstring curls
3. Shoulders: ⚬ Seated Shoulder Press Machine ⚬ Smith Machine Overhead Press ⚬ Seated Dumbbell Press ⚬ Seated Barbell Press (use a rack) ⚬ Arnold Press (sub-optimal) ⚬ Military Press (sub-optimal) ⚬ Single Arm-Cable Lateral Raises ⚬ Dumbbell Lateral Raises
4. Back (lat focused vertical pull): ⚬ Shrugs ⚬ Pull ups ⚬ Lat Pull Downs ⚬ Single-Arm Cable Pull-downs ⚬ Dumbbell Pull Over ⚬ Cable Pull Over
5. Chest: ⚬ Dips ⚬ Push Ups ⚬ Cable Press ⚬ Incline Dumbbell Press ⚬ Barbell Bench Press ⚬ Decline Barbell Press ⚬ Flat Chest press machine (ideally converging) ⚬ Incline Chest press machine ⚬ Incline Smith Machine Press ⚬ Peck Flyes
6. Back (Rhomboid focused horizontal pull): ⚬ Face Pulls ⚬ Cable Rows ⚬ Inverted Rows ⚬ Chest-Supported T-Bar Rows ⚬ Chest-Supported Neutral Grip Rows ⚬ Chest-Supported Low Rows ⚬ Incline Bench Dumbbell Rows ⚬ Barbell Rows (sub-optimal)
7. Arms: (Triceps) ⚬ Narrow Grip Bench Press ⚬ Skull Crushers ⚬ Cable Push Downs Biceps: ⚬ Preacher Curls ⚬ Incline Curls ⚬ Cable Curls 8. Calfs: ⚬ Seated calf raise machine (soleus) ⚬ Standing calf raise machine ⚬ Leg Press calf raise ⚬ Smith machine calf raise
9. Abs/Core: • Cable Crunches • Plank Variations • Hanging Leg Raises • Deadbug • Ab Wheel Rollouts • Russian Twists • Pallof Press
Well there you have it. 65 exercises categorized per muscle group to help you stay on track Bookmark this now for those busy gym days. Get in, get it done, get out.
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