Push-Up
The bodyweight classic — works chest, shoulders, triceps and core in a single compound movement.
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Science-Based
Exercise Encyclopedia
Correct form, common mistakes and beginner tips for every exercise. 3D animated guides, no account needed.
Pull-Up
The gold standard for back and arm strength — the compound movement many coaches would pick if forced to choose one.
Open GuideBarbell Bench Press
The king of upper-body hypertrophy and strength — when done properly, the highest activation for chest, triceps and front delts.
Open GuideDumbbell Bicep Curl
The classic isolation lift for the front of the arms (biceps) — very effective with correct form, the kingdom of hidden cheats when wrong.
Open GuideLunge
The most practical leg exercise for home and gym — quads, glutes and hamstrings worked in one move.
Open GuideGlute Bridge
The foundation glute isolation lift — reduces lower back pain, improves posture, the gateway to hip thrust.
Open GuideMountain Climber
Driving knees to chest in plank position — the cardio+core hybrid that spikes heart rate fast.
Open GuideRussian Twist
The classic oblique isolation move — rotational core strength and the V-cut taper.
Open GuideBulgarian Split Squat
The highest quad+glute hypertrophy signal in a single-leg lift — the asymmetric king of squats.
Open GuideDumbbell Lateral Raise
Side delt (lateral deltoid) isolation — the key to wide shoulders and the V-taper silhouette.
Open GuidePlank
The most evidence-backed isometric exercise for core, lower back and shoulder stability.
Open GuideCrunch
The go-to isolation move for the rectus abdominis — effective with good form, neck-straining with bad.
Open GuideLeg Raise
The most direct way to load the lower abs — works hip flexors and the lower fibres of the rectus abdominis.
Open GuideSide Plank
The most targeted exercise for the obliques and lateral core stability — a staple in back-pain rehab protocols.
Open GuideDead Bug
A contralateral coordination exercise that trains deep core muscles (transversus abdominis) in a spine-neutral position.
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