In this article we will explore a huge list of gym exercises to give you some ideas for your workouts and add variety. Starting from the chest exercises with barbell, dumbbells and gym machines, we will continue with arms and shoulder exercises. Second part of our list will contain exercises on back, legs and core, this way we will cover exercises for all muscle groups.
Chest Exercises
In this section we will take a look at all exercises targeting chest muscles (pectorals).
List of Gym Exercises: Barbell Chest Exercises
Barbell Bench Press
Probably the most popular exercise at any gym, and also the most common to compare results among people who go to gym or exercise at home. This exercise is famous due to its effectiveness in development of chest muscles, and also it’s one f the three lifts in powerlifting.
Bench press is a compound exercise. It mostly works chest muscle (pectoralis major), while pectoralis minor, deltoids and triceps are also activated. Bench Press can be performed at different angles of the bench back pad.
Flat Barbell Bench Press
Bench press in a flat position is when the back pad is positioned horizontally. This position is the only one if you have a flat bench, while on adjustable bench it is one of a few possible positions.
Incline Barbell Bench Press
Bench Press with a higher back pad position activates upper (clavicular) head of the pectoralis major upper part of pectorals and anterior deltoids.
Decline Barbell Bench Press
Bench press with the back pad lower then horizontal position. Activates the lower portion of the pectoralis major.
Barbell Pullover
Pullover can be performed with a barbell as well as with a dumbbell. Barbell variation targets pectoralis major, while also activating lats (latissimus dorsi).
List of Gym Exercises: Dumbbell Chest Exercises
Dumbbell Bench Press
Compared to barbell bench press, dumbbell variation requires more work from stabilizer muscles. This variation develops stabilizer muscles, however it has higher risk of injury of performed incorrectly, and also the weight the athlete can lift with dumbbells is lower than the barbell.
Similar to the barbell bench press, you can perform dumbbell bench press in flat, incline or decline bench position.
Dumbbell Flyes
It is a great exercise that isolates chest muscles more than presses and improves the range of motion to load and stretch the pecs. Additionally to the chest muscles, dumbbell flyes activate shoulders (anterior deltoids) and triceps.
Machine and Cable Chest Exercises
Chest Press Machine
This exercise on a specialized chest press machine adds variety to your workouts. Chest press machines differ by the position from flat to incline and even vertical seated position. In addition they can also be plate loaded or selectorized. Chest pressed machines can have independent arms, ensuring you are pressing with both arms equally.
Smith Machine Chest Press
Chest press is one of the main functions of the Smith machine. Pressing on the Smith machine offers stabilization by guides. This way you isolate chest muscles better. Stabilizer muscles don’t engage as much on the Smith machine as with the free weights. We discussed workouts on the Smith machine in details in a blog post here.
Cable Crossover
This exercise is similar to dumbbell flyes or flyes on the specialized machine. It also offers extended range of motion to load and stretch the pecs.
Pulling from high position of the cable to low develops lower part of the chest. While pulling from low to hich focus on the upper part of chest muscles.
Arms Exercises
List of Gym Exercises: Biceps Exercises
Dumbbell Biceps Curls
Staple exercise for biceps development. It is performed with the dumbbells in your hands with palms facing up, supinated grip. The elbows touching your torso. This exercise focuses on biceps brachii, the main bicep “peak”.
Barbell Biceps Curls
Similar to dumbbell variation, but reduces the work of stabilizing muscles, since your hands don’t need to control rotating motion. This exercises provides better biceps isolation.
Hammer Curls
In this variation of curls palms face each other. It engages brachialis (muscle underneath the biceps) and brachioradialis (forearm muscle). When you perform curls keep your palms facing each other, without turning them.
Concentration Curls
To perform this curl you sit on the bench and rest the elbow on the inner part of your thigh. Lift the dumbbell towards the shoulder, then slowly lower it back down. Keeping the elbow fixed provides additional isolation to your biceps. This variation primarily engages biceps brachii, especially the short head. Which makes the peak of the biceps more pronounced.
Chin-Ups (Underhand Grip)
This exercise resemble pull-ups, but with the palms facing towards you. This variation shifts focus of the exercise to Biceps brachii. Add this exercise to your workouts targeting biceps. Chin-ups also works lats. Keep the movement slow and controlled.
List of Gym Exercises: Triceps Exercises
Triceps Dips
This exercise is performed on a dip bar. Arms straight down, shoulders over their hands. Lower your body until your arms are bent to a 90-degree angle at the elbows, and then lifts your body up. This exercise targets triceps, while also engaging delts and chest muscles.
Triceps Kickbacks
Hold a dumbbell in each hand. Hinge forward at the hips. Keep arms close to your torso, elbows bent at 90°. Extend your arms straight back, then slowly return. This exercise isolates triceps and lets your work them effectively. Avoid swinging the weights.
Overhead Triceps Extension
Performed with a dumbbell or cable. Hold the dumbbell or cable handle with both hands. Lift it overhead with arms fully extended. Bend your elbows to lower the weight behind your head. This exercise targets long head of the triceps.
Close-Grip Bench Press
Variation of the bench press where you hold the barbell with the close grip targets your triceps, while also working your chest muscles.
Shoulder Exercises
List of Gym Exercises: Barbell Shoulder Exercises
Overhead Barbell Press (Military Press)
Military press is a standing version of barbell shoulder press. Apart from the deltoids it also engages triceps, chest and core. Seated version primarily focuses on deltoids, other muscles are less involved.
Behind-the-Neck Press
Similar to overhead press, this exercise differs by starting point, the barbell is located behind your head on upper traps. This exercise engages deltoids, traps and triceps. Behind-the-neck press requires healthy, mobile shoulders and better suits advanced lifters.
Barbell Front Raise
This exercise is performed by lifting the holding the barbell with palms facing down and lifting it up in front of you to shoulder level height. Avoid swinging, this will let you isolate deltoids, and especially their front part. Start with a lighter barbell to avoid overloading shoulders.
Legs
List of Gym Exercises: Quadriceps
Squats
One of the most fundamental and productive leg exercises. It is a compound exercise, that works quads, hamstrings, glutes and core. Squats can be performed with free weights, or on the Smith machine. Squats with a barbell work more stabilizer muscles, since you need to balance your body and the weight you lift, while the Smith machine version lets you lift more weight. The exercise develops strength, power and mobility. It improves posture and increases the athletic performance.
Front Squat
This is the variation of squats, where the barbell is held in the front of the body across the front of the shoulders. It requires more upright space and shuts focus of the exercise to the quadriceps.
Leg Press
Famous exercise that works quadriceps, glutes, hamstrings. The seated position removes the load from your back and core, letting you work heavier weight by your legs. Leg press isolates your leg muscles and is a great alternative to squats.
Bulgarian Split Squat
It is a variation of the single leg squat where the back leg is positioned on an elevated surface, usually an exercise bench or an aerobic stepper. This exercise requires some coordination and balance. The main focus is on the quads.
Walking Lunges
Is an exercise where you step forward, lower your body until the knee touches the ground, stand up, step forward again and lower your body again, alternating the legs this way. This exercise needs to be performed carefully to avoid walking away from the gym before your workout is completed.Walking lunges develop your quads, hamstrings and glutes.
Step-Ups
Stepping up the stepper, exercise bench or a plyometric bench, holding weights (such as dumbbells or a barbell) in your hands. Step-ups develop your quads. Make sure to perform the push by your leading leg, without the help of the trailing leg.
Leg Extension
Performed on a leg extension machine or with a leg extension attachment to the exercise bench. This exercise isolates your quads. Don’t lock your knees while performing the leg extensions, keep your legs slightly bent to avoid the strain.