Exercise guides
How to do the lifts that matter.
Form guides for the movements most training programs are built on — the set-up, the rep, the mistakes that quietly cap progress, and sets and reps for whatever you are training for. Written to be read between sets.
The main lifts
Bench press
The arch, the grip, the bar path, and why it stalls.
Chest
Back squat
Depth, bar position, bracing, and the faults that cap it.
Legs
Deadlift
The setup that decides the rep before you pull.
Back
Overhead press
Getting the head out of the way, and the press that follows.
Shoulders
Barbell row
The hinge that makes it a row instead of a shrug.
Back
Accessory lifts
Pull-up
Full range, no kipping, and how to get the first one.
Back
Romanian deadlift
The hinge that trains hamstrings instead of everything.
Hamstrings
Lat pulldown
The vertical pull you can load below bodyweight.
Back
Dip
The vertical push that builds triceps and lower chest.
Triceps
Bulgarian split squat
One leg at a time, where the imbalance shows up.
Legs
More on the way
Ten now, the rest of the catalogue after
Workout Chat recognises over 500 movements, and these are the ten people ask about most. The rest are being written. If there is one you want next, say so.
Knowing the lift is half of it.
The other half is a log that shows whether it's working.
Create free account →14 days free · card not charged until it ends · cancel in one click
Already have an account? Log in