Exercise Database
Browse exercises by muscle group, equipment, or difficulty. Each includes step-by-step instructions and form tips.
47 exercises in Strength (Beginner)
Leg Press
Machine-based compound pressing for the quads, glutes, and hamstrings. Allows very heavy loading without spinal compression, making it ideal for building...
Machine Chest Press
Fixed-path pressing machine that targets the chest, triceps, and front delts. Safe for beginners, perfect for high-rep burnout sets, and ideal when training...
Machine Shoulder Press
Fixed-path overhead pressing machine that targets the deltoids and triceps. Safe, stable, and excellent for beginners learning the pressing pattern or...
Overhead Tricep Extension
Overhead tricep extension that stretches the long head — the biggest of the three tricep heads and the one most responsible for overall arm size. The...
Plank
The fundamental core stability exercise. Build a strong, stable midsection for all other lifts.
Push-Ups
The classic bodyweight chest exercise that also builds triceps, shoulders, and core stability. Infinitely scalable from knees to weighted — you will never...
Reverse Cable Fly
Cable rear delt fly with constant tension throughout the full range of motion. Superior to dumbbell rear delt flys for many people because the cable...
Russian Twist
Rotational core exercise that targets the obliques and deep core stabilisers. Builds rotational power and endurance essential for sports involving twisting...
Seated Calf Raise
Seated calf raises target the soleus — the deeper, flatter muscle beneath the gastrocnemius. The bent knee position takes the gastrocnemius out of the...
Step-Ups
Step onto a box or bench holding dumbbells — a simple, functional, and effective unilateral exercise that targets quads and glutes. Excellent for building...
Tricep Pushdown
The most common and effective tricep isolation exercise, targeting all three heads. The cable provides constant tension that free weights cannot match for...
Ready to transform your training?
Join thousands of people tracking their fitness journey with PT Tracker. Start for free, upgrade when you're ready.