Chest
Barbell bench press and push-up guides, with setup and technique.
Find the name you need
Exercises by Muscle Group
Choose a body area, then open the available exercise collection. Search using the name in your training plan: chest or pecs, lats, quads and more.
Twenty-one collections are available: Chest, Back, Shoulders, Core, Full Body, Legs, Arms, Neck, Upper Body, Hamstrings, Glutes, Triceps, Quads, Abs, Biceps, Obliques, Calves, Lats, Traps, Side Delts and Adductors. Choose a card for exercise selection, practical examples and the evidence relevant to that area. The remaining topics are labelled in preparation.
Find a muscle-group collection
21 collections available · 8 topics in preparation. The area filters are browsing groups; some collection names overlap.
Back
How to choose pulls, rows and spine-extension moves, with grip-width evidence and a starting dose.
Lat
Pull-ups, lat pulldowns, dumbbell pullovers and straight-arm pulldowns: vertical pull biomechanics and back width development.
Upper Back
Trap Exercises
Dumbbell shrugs, barbell shrugs, cable upright rows and face pulls: upper, middle and lower trapezius biomechanics with full workout routines.
Shoulder
Which press and which raise loads which deltoid head, a starting dose, and honest shoulder-pain guidance.
Front Delt
Side Delt Exercises
Dumbbell lateral raises, cable lateral raises, upright rows and machine raises: lateral deltoid biomechanics, scapular plane mechanics and full workout routines.
Rear Delt
Rotator Cuff
Arm
Choose curls, extensions and compound lifts, with a simple arm session and the research in context.
Bicep
Incline curls, EZ-bar curls, hammer curls and chin-ups, with long and short head mechanics explained.
Tricep
Cable pushdowns, overhead extensions, dips and close-grip presses, with long, lateral and medial head anatomy explained.
Forearm
Neck
Compare gentle movement and resistance exercises, with clear guidance on when to get help.
Upper Body
Choose presses and pulls for home or gym, then build a manageable starting session.
Lower Back
Core
Brace, flex, rotate and side work: which family loads which muscles, a starter session, and honest back-pain guidance.
Ab
Cable crunches, hanging leg raises, planks and ab rollouts, with rectus and transverse mechanics explained.
Oblique
Side planks, Pallof presses, cable woodchoppers and bicycle crunches, with internal and external oblique mechanics explained.
Legs
Squat, hinge, lunge, thrust and calf work: which pattern loads which muscle, with a starter session and bad-knee guidance.
Quad
Barbell squats, leg presses, Bulgarian split squats and leg extensions, with four-head anatomy and deep knee flexion research.
Hamstring
Compare knee curls and hip hinges, with muscle-growth evidence, Nordic injury-prevention research and practical choices.
Glute
Hip thrusts, hinges and kickbacks, with shortened and lengthened force vectors explained.
Calf Exercises
Standing, seated and leg press calf raises: biomechanical differences between the gastrocnemius and soleus, with home and gym routines.
Adductor Exercises
Copenhagen planks, machine hip adduction, cable adduction and lateral lunges: inner thigh anatomy, groin injury prevention and full workout routines.
Hip Abductor
Hip Flexor
Full Body
Five movement patterns that train everything at once, a starter session, and the evidence on compound work.
No matching topics. Try a common gym name or reset the filters.
Translate the shorthand in your plan
Exercise libraries often use both everyday names and anatomical names. ACE's library, for example, uses pectorals (pecs), latissimus dorsi (lats), trapezius (traps) and quadriceps (quads). It lists soleus and gastrocnemius under the calves. These aliases can help you find the right heading when a plan uses a name you do not recognise. [1]
| If your plan says | Look for |
|---|---|
| Pecs or pectorals | Chest |
| Latissimus dorsi | Lats |
| Trapezius | Traps |
| Quadriceps | Quads |
| Soleus or gastrocnemius | Calves |
Then check the complete exercise name
Finding the body area is the first step. “Chest” gets you to a collection; “barbell bench press” gets you to a particular setup. Keep the equipment and variation words from your plan when choosing the guide.
For example, the barbell bench press uses a flat bench and barbell, while the push-up starts with your hands on the floor. Both belong in Chest, but their instructions are different. Read the whole setup before practising the movement.
Sources
- ACE Exercise Library — common and anatomical body-area labels.
- NASM: Barbell Bench Press and NASM: Proper Push-Up Form and Technique — the two movement examples.