Gym exercises: form and muscles worked

89 barbell, dumbbell, machine and bodyweight exercises. Each one has step-by-step form, common mistakes, a muscle map with primary and secondary load, reps, rest and similar exercises.

Find exercises by muscle →

Chest exercises 10 exercises

Bench press Barbell · Middle chest, Lower chest Incline bench press Barbell · Upper chest, Front delts (anterior deltoid) Dumbbell fly Dumbbells · Middle chest Dips Bodyweight · Lower chest, Triceps lateral head, Triceps medial head Dumbbell bench press Dumbbells · Middle chest Incline dumbbell press Dumbbells · Upper chest, Front delts (anterior deltoid) Push-ups Bodyweight · Middle chest Cable crossover Cable · Middle chest Pec deck Machine · Middle chest Seated chest press Machine · Middle chest

Back exercises 17 exercises

Shoulder exercises 10 exercises

Seated dumbbell press Dumbbells · Front delts (anterior deltoid), Side delts (lateral deltoid) Dumbbell lateral raise Dumbbells · Side delts (lateral deltoid) Bent-over reverse fly Dumbbells · Rear delts (posterior deltoid), Infraspinatus Overhead press Barbell · Front delts (anterior deltoid), Side delts (lateral deltoid) Arnold press Dumbbells · Front delts (anterior deltoid), Side delts (lateral deltoid) Upright row Barbell · Side delts (lateral deltoid), Upper traps Front raise Dumbbells · Front delts (anterior deltoid) Cable lateral raise Cable · Side delts (lateral deltoid) Face pull Cable · Rear delts (posterior deltoid), Infraspinatus, Middle traps Reverse pec deck Machine · Rear delts (posterior deltoid), Rhomboids, Middle traps

Arm exercises 15 exercises

Barbell curl Barbell · Biceps Hammer curl Dumbbells · Brachialis, Brachioradialis Reverse curl Barbell · Brachioradialis, Forearm extensors Skull crusher Barbell · Triceps long head, Triceps medial head Cable pushdown Cable · Triceps lateral head, Triceps medial head Wrist curl Barbell · Forearm flexors Preacher curl Barbell · Biceps Concentration curl Dumbbells · Biceps Cable curl Cable · Biceps Close-grip push-ups Bodyweight · Triceps lateral head, Triceps medial head Overhead dumbbell extension Dumbbells · Triceps long head, Triceps medial head Triceps kickback Dumbbells · Triceps long head, Triceps lateral head Bench dips Bodyweight · Triceps lateral head, Triceps medial head Wrist extension Barbell · Forearm extensors Farmer's walk Dumbbells · Forearm flexors, Upper traps, Obliques

Ab exercises 11 exercises

Crunches Bodyweight · Upper abs Hanging leg raise Bodyweight · Lower abs Russian twist Plate · Obliques Plank Bodyweight · Upper abs, Lower abs Reverse crunch Bodyweight · Lower abs Side plank Bodyweight · Obliques Cable crunch Cable · Upper abs Ab wheel rollout Bodyweight · Upper abs, Lower abs Dumbbell side bend Dumbbells · Obliques Dead bug Bodyweight · Lower abs Bicycle crunch Bodyweight · Obliques, Lower abs

Leg and glute exercises 26 exercises

Log your sets — the app suggests the next weight

GymAssist tracks the load on each of 40 muscles, paints it on a body map and uses double progression to tell you when to add weight.

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