Recommended Exercises

Choose a muscle group below to see simple, beginner‑friendly exercises with visuals and tips.

Chest

Push‑ups

Push‑Ups

Bodyweight chest exercise. Keep a straight line from shoulders to heels and lower with control.

Bench press

Bench Press

Use a light barbell or dumbbells. Lower the weight to mid‑chest, then press up smoothly.

Back

Dumbbell row

Dumbbell Rows

Targets upper back and lats. Keep your back flat, hinge at the hips, and pull toward your hip.

Lat pulldown

Lat Pulldowns

Use a cable machine. Pull the bar down to your upper chest without swinging your body.

Shoulders

Shoulder press

Shoulder Press

Seated dumbbell presses. Press straight up over your head and avoid arching your lower back.

Lateral raise

Lateral Raises

Light dumbbells, slow tempo. Raise arms to shoulder height to hit the side of your shoulders.

Triceps

Bench dips

Bench Dips

Use a sturdy bench and your bodyweight. Lower with control and avoid dropping too fast.

Triceps extension

Triceps Extensions

Use dumbbells or a cable. Keep elbows close to your head and move only at the elbow joint.