How to do the main lifts well — and what actually changes when you switch grip, stance or angle. Wide-grip or close-grip bench? High-bar or low-bar squat? Start here.
Chest
The main horizontal press. Lie on the bench, lower the bar to your chest, press it back up. Grip width and bench angle decide how the work is split between chest, shoulders and triceps.
7 variations →Chest
The bench press with a dumbbell in each hand. Each arm works on its own, you get a deeper stretch, and you can turn your wrists to whatever angle feels best.
4 variations →Chest
A bench press you can do anywhere, with a plank built in. Where you put your hands changes the emphasis the same way grip width does on the bench.
5 variations →QuadsGlutes
Bar on your back, sit down between your heels, stand back up. Where the bar sits and how wide your feet are decide whether your quads or your hips do more of the work.
6 variations →GlutesHamstringsBack
Pick a loaded bar up off the floor. It trains nearly your whole back side. Stance (conventional vs sumo) and grip are the main choices.
5 variations →HamstringsGlutes
A hip hinge from the top down: knees only slightly bent, push your hips back until your hamstrings are stretched, then stand up. One of the best hamstring builders.
4 variations →Shoulders
Press a weight from your shoulders to straight overhead. Standing makes your whole body brace; seated or with dumbbells, the shoulders do more of the work.
5 variations →LatsUpper back
Bend over and pull a weight to your stomach. Grip direction and how far you lean over change which part of your back does the work.
5 variations →Lats
A pull-up you can load to any weight. Grip width and direction make small differences — pick the one that feels strongest and doesn't bother your shoulders.
4 variations →Lats
Hang from a bar and pull your chest up to it. The grip you pick changes how much your biceps help.
4 variations →Upper backLats
A seated row with constant cable tension. The handle you choose decides whether it leans toward lats or upper back.
3 variations →Biceps
Bend at the elbow, lift the weight, lower it slowly. Which way your palms face changes the work between the biceps and the forearm muscles; where your arm is changes where the stretch happens.
6 variations →Triceps
Straighten your elbow against resistance. The big choice is arm position: arms down by your sides versus arms overhead, which stretches the triceps' long head.
4 variations →Side shoulders
Raise light weights out to the sides to build the side of the shoulder — what makes shoulders look wider. Use light weight and strict form.
3 variations →QuadsGlutes
A squat pattern on a sled. Where you put your feet on the platform changes the emphasis a lot.
5 variations →Glutes
Upper back on a bench, bar across your hips, drive your hips up. It loads the glutes hardest at the top, where squats and deadlifts are easiest.
3 variations →QuadsGlutes
Single-leg squats in a split stance. Stride length and how far you lean forward decide whether they hit quads or glutes.
5 variations →AbsCore
Hold a straight line and don't let your spine move. It trains the core the way lifting actually uses it: resisting movement rather than making it.
3 variations →