New and updated exercise guides, alternatives and comparisons from Oh My Coach.https://ohmycoachapp.com/en-ushttps://ohmycoachapp.com/compare/chest-press-vs-bench-press/https://ohmycoachapp.com/compare/chest-press-vs-bench-press/Both are horizontal presses for the chest and triceps, but the machine chest press guides the handles on a fixed path while the bench press makes you balance and control a free bar. Pick the chest press to train hard alone with little to learn. Pick the bench press to build free-weight pressing strength you can test and compare.Sun, 15 Nov 2026 00:00:00 GMThttps://ohmycoachapp.com/compare/chin-up-vs-pull-up/https://ohmycoachapp.com/compare/chin-up-vs-pull-up/Both pull your body up to a bar and both train the lats hard. The chin-up uses a palms-facing-you grip at shoulder width and brings in more biceps, while the pull-up uses a palms-forward grip a little wider than your shoulders. Pick the chin-up as your first bar exercise or for extra arm work, and the pull-up when you can already do several chin-ups.Sun, 15 Nov 2026 00:00:00 GMThttps://ohmycoachapp.com/compare/front-squat-vs-back-squat/https://ohmycoachapp.com/compare/front-squat-vs-back-squat/The front squat holds the bar on the front of your shoulders, so your torso stays upright, while the back squat holds it on your upper back and lets you lean forward more and lift more. Pick the front squat for an upright squat with lower knee forces. Pick the back squat to move the most weight.Sun, 15 Nov 2026 00:00:00 GMThttps://ohmycoachapp.com/compare/hack-squat-vs-leg-press/https://ohmycoachapp.com/compare/hack-squat-vs-leg-press/Both are machine squats for the quads and glutes with your back supported. On the hack squat your body moves on a sled with the load on your shoulders, and on the leg press you sit still and push the platform away. Pick the hack squat for a squat-like feel, and the leg press for the simplest setup and the most freedom in foot position.Sun, 15 Nov 2026 00:00:00 GMThttps://ohmycoachapp.com/compare/hammer-curl-vs-bicep-curl/https://ohmycoachapp.com/compare/hammer-curl-vs-bicep-curl/The main change is your grip: palms facing each other in the hammer curl, palms forward in the bicep curl. The hammer grip brings in more of the brachialis and the brachioradialis on your forearm, while the palms-forward grip puts the biceps in its strongest position. Pick the hammer curl for thicker arms and forearms, and the bicep curl for the biceps itself.Sun, 15 Nov 2026 00:00:00 GMThttps://ohmycoachapp.com/compare/hip-thrust-vs-glute-bridge/https://ohmycoachapp.com/compare/hip-thrust-vs-glute-bridge/The barbell hip thrust puts your upper back on a bench and a loaded bar on your hips, while the glute bridge on this page is the floor version with only your body weight. Pick the hip thrust to build glute strength with heavy loads. Pick the glute bridge to learn the movement, warm up, or train at home with no equipment.Sun, 15 Nov 2026 00:00:00 GMThttps://ohmycoachapp.com/compare/overhead-press-vs-shoulder-press/https://ohmycoachapp.com/compare/overhead-press-vs-shoulder-press/On this page, the overhead press is the standing barbell press and the shoulder press is the dumbbell press, done seated or standing. The barbell lets you lift more in total, while the dumbbells move each arm on its own path and ask more of your shoulder stability. Pick the overhead press for heavy, progressive pressing strength, and the dumbbell shoulder press for an easier start, a free arm path and home training.Sun, 15 Nov 2026 00:00:00 GMThttps://ohmycoachapp.com/compare/rdl-vs-deadlift/https://ohmycoachapp.com/compare/rdl-vs-deadlift/Both are barbell hip hinges, but the deadlift starts each rep from the floor with more knee bend, and the RDL starts at the top and stops around the knees with soft knees. Pick the RDL to target the hamstrings in a stretch. Pick the deadlift to lift the most weight and train the whole back of the body.Sun, 15 Nov 2026 00:00:00 GMThttps://ohmycoachapp.com/compare/squat-vs-leg-press/https://ohmycoachapp.com/compare/squat-vs-leg-press/Both train the quads and glutes, but the squat makes you balance and brace a free bar on your back, while the leg press supports your back and guides the load. Pick the squat for whole-body strength and carryover to sport. Pick the leg press for simple, heavy leg work with less to learn.Sun, 15 Nov 2026 00:00:00 GMThttps://ohmycoachapp.com/exercises/barbell-back-squat/https://ohmycoachapp.com/exercises/barbell-back-squat/The barbell back squat is a squat with a loaded bar across your upper back, from standing down to at least parallel and back up. It trains the quads and glutes with heavy loads, and your back and abs must hold your torso firm under the bar.Sun, 15 Nov 2026 00:00:00 GMThttps://ohmycoachapp.com/exercises/barbell-bench-press/https://ohmycoachapp.com/exercises/barbell-bench-press/The barbell bench press lowers a bar to your chest and presses it back up while you lie on a flat bench. It trains the chest, triceps and front delts, and it lets you load a horizontal press heavily.Sun, 15 Nov 2026 00:00:00 GMThttps://ohmycoachapp.com/exercises/barbell-bench-press/alternatives/https://ohmycoachapp.com/exercises/barbell-bench-press/alternatives/The barbell bench press trains your chest, triceps and front shoulders as you lower a bar to your chest and press it back up. You need a substitute when every bench is taken, when you train alone with no spotter, or when you train at home.Sun, 15 Nov 2026 00:00:00 GMThttps://ohmycoachapp.com/exercises/barbell-curl/https://ohmycoachapp.com/exercises/barbell-curl/The barbell curl trains the biceps by bending both elbows against one bar. Because both arms share the bar, it is a simple way to load both sides together.Sun, 15 Nov 2026 00:00:00 GMThttps://ohmycoachapp.com/exercises/barbell-deadlift/https://ohmycoachapp.com/exercises/barbell-deadlift/The barbell deadlift lifts a loaded bar from the floor to your hips by extending your hips and knees together. It trains the hamstrings, glutes and lower back together, and it lets you train the whole hinge pattern with heavy loads.Sun, 15 Nov 2026 00:00:00 GMThttps://ohmycoachapp.com/exercises/barbell-deadlift/alternatives/https://ohmycoachapp.com/exercises/barbell-deadlift/alternatives/The barbell deadlift trains your hamstrings, glutes and lower back as you lift a loaded bar from the floor to a standing lockout. You need a substitute when you have no barbell or plates, when your lower back needs a break, or when you train at home.Sun, 15 Nov 2026 00:00:00 GMThttps://ohmycoachapp.com/exercises/barbell-hip-thrust/https://ohmycoachapp.com/exercises/barbell-hip-thrust/The barbell hip thrust trains your glutes through a full hip extension with your upper back on a bench. It lets you load the glutes heavily with little stress on the knees and no load on the spine from above.Sun, 15 Nov 2026 00:00:00 GMThttps://ohmycoachapp.com/exercises/barbell-hip-thrust/alternatives/https://ohmycoachapp.com/exercises/barbell-hip-thrust/alternatives/The barbell hip thrust trains your glutes through full hip extension, with your upper back on a bench and the bar across your hips. You need a substitute when the bench or bar is taken, when the bar hurts your hip bones, or when you train with no barbell.Sun, 15 Nov 2026 00:00:00 GMThttps://ohmycoachapp.com/exercises/barbell-overhead-press/https://ohmycoachapp.com/exercises/barbell-overhead-press/The barbell overhead press is a standing press from your collarbones to straight arms above your head. It trains the front and side delts and the triceps, and your whole body must stay stiff to hold the bar up.Sun, 15 Nov 2026 00:00:00 GMThttps://ohmycoachapp.com/exercises/barbell-romanian-deadlift/https://ohmycoachapp.com/exercises/barbell-romanian-deadlift/The barbell Romanian deadlift (RDL) is a hip hinge that trains your hamstrings and glutes. You start from a standing position and lower the bar only until your hamstrings stretch, so the bar never rests on the floor.Sun, 15 Nov 2026 00:00:00 GMThttps://ohmycoachapp.com/exercises/barbell-romanian-deadlift/alternatives/https://ohmycoachapp.com/exercises/barbell-romanian-deadlift/alternatives/The Romanian deadlift (RDL) trains your hamstrings and glutes as you hinge forward with soft knees and a flat back, then stand tall again. You need a substitute when you have no barbell, when you train at home, or when you want to load your lower back less.Sun, 15 Nov 2026 00:00:00 GMThttps://ohmycoachapp.com/exercises/bodyweight-squat/https://ohmycoachapp.com/exercises/bodyweight-squat/The bodyweight squat is a squat with no added load: you sit down between your heels with your arms forward and stand back up. It trains the quads and glutes, needs no equipment, and teaches the squat pattern before you add weight.Sun, 15 Nov 2026 00:00:00 GMThttps://ohmycoachapp.com/exercises/bulgarian-split-squat/https://ohmycoachapp.com/exercises/bulgarian-split-squat/The Bulgarian split squat is a one-leg squat with your back foot raised on a bench or chair. It trains the quads and glutes of the front leg hard with your body weight alone, and it shows quickly if one side is weaker than the other.Sun, 15 Nov 2026 00:00:00 GMThttps://ohmycoachapp.com/exercises/cable-face-pull/https://ohmycoachapp.com/exercises/cable-face-pull/The cable face pull is a high row to the face with a rope, with the hands moving apart at the end. It trains the rear delts and the muscles between the shoulder blades, which most pressing work leaves out.Sun, 15 Nov 2026 00:00:00 GMThttps://ohmycoachapp.com/exercises/cable-lateral-raise/https://ohmycoachapp.com/exercises/cable-lateral-raise/The cable lateral raise trains the side of your shoulder by lifting one arm out to the side against a low pulley. The cable keeps tension on the muscle even at the bottom, where a dumbbell gives almost none.Sun, 15 Nov 2026 00:00:00 GMThttps://ohmycoachapp.com/exercises/cable-triceps-pushdown/https://ohmycoachapp.com/exercises/cable-triceps-pushdown/The cable triceps pushdown straightens your elbows against a high cable while your upper arms stay at your sides. It isolates the triceps with steady tension and is easy to learn.Sun, 15 Nov 2026 00:00:00 GMThttps://ohmycoachapp.com/exercises/chest-press-machine/https://ohmycoachapp.com/exercises/chest-press-machine/The machine chest press is a seated pressing movement that trains the chest and triceps. The machine guides the handles, so you can push hard without a spotter or a balance demand.Sun, 15 Nov 2026 00:00:00 GMThttps://ohmycoachapp.com/exercises/chin-up/https://ohmycoachapp.com/exercises/chin-up/The chin-up is a bodyweight pull on a bar with your palms facing you and your hands about shoulder-width apart. The underhand grip puts more of the work on the biceps, so most people find it a little easier than the overhand pull-up.Sun, 15 Nov 2026 00:00:00 GMThttps://ohmycoachapp.com/exercises/crunch/https://ohmycoachapp.com/exercises/crunch/The crunch curls your head and shoulders off the floor while your lower back stays down. It trains the abs with a short range of motion and needs no equipment.Sun, 15 Nov 2026 00:00:00 GMThttps://ohmycoachapp.com/exercises/crunch/alternatives/https://ohmycoachapp.com/exercises/crunch/alternatives/The crunch trains your abs as you curl your shoulders off the floor and bring your ribs toward your pelvis. You need a substitute when the crunch strains your neck, when it gets too easy, or when you want to train the core in a different way.Sun, 15 Nov 2026 00:00:00 GMThttps://ohmycoachapp.com/exercises/dips/https://ohmycoachapp.com/exercises/dips/The parallel bar dip is a bodyweight press in which you lower and raise your whole body between two bars. It trains the chest, triceps and front shoulders together and needs only a dip station.Sun, 15 Nov 2026 00:00:00 GMThttps://ohmycoachapp.com/exercises/dips/alternatives/https://ohmycoachapp.com/exercises/dips/alternatives/The parallel bar dip trains your chest, triceps and front shoulders as you lower your body between two bars and press back up to straight arms. You need a substitute when you have no dip bars, when you cannot yet lift your full body weight, or when dips bother your shoulders or elbows.Sun, 15 Nov 2026 00:00:00 GMThttps://ohmycoachapp.com/exercises/dumbbell-bench-press/https://ohmycoachapp.com/exercises/dumbbell-bench-press/The dumbbell bench press is a flat bench press with a dumbbell in each hand. It trains the chest, triceps and front shoulders, and each arm must move and balance its own weight.Sun, 15 Nov 2026 00:00:00 GMThttps://ohmycoachapp.com/exercises/dumbbell-biceps-curl/https://ohmycoachapp.com/exercises/dumbbell-biceps-curl/The dumbbell bicep curl is the basic exercise for the front of the upper arm. You hold a dumbbell in each hand with palms forward and bend your elbows to lift the weights, which trains the biceps through their full range.Sun, 15 Nov 2026 00:00:00 GMThttps://ohmycoachapp.com/exercises/dumbbell-hammer-curl/https://ohmycoachapp.com/exercises/dumbbell-hammer-curl/The hammer curl is a dumbbell curl with your palms facing each other, like you hold a hammer. The neutral grip brings in the brachialis and the brachioradialis, so it trains the forearm and the upper arm together.Sun, 15 Nov 2026 00:00:00 GMThttps://ohmycoachapp.com/exercises/dumbbell-hammer-curl/alternatives/https://ohmycoachapp.com/exercises/dumbbell-hammer-curl/alternatives/The hammer curl trains your biceps, the brachialis under them and the brachioradialis on the top of your forearm, with your palms facing each other. You need a substitute when you have no dumbbells, when you want a change of grip, or when you train at home with bands.Sun, 15 Nov 2026 00:00:00 GMThttps://ohmycoachapp.com/exercises/dumbbell-lateral-raise/https://ohmycoachapp.com/exercises/dumbbell-lateral-raise/The dumbbell lateral raise isolates the side of your shoulder, the middle deltoid. You lift the weights out to the sides to shoulder height, which makes the shoulders look wider and is hard to train with presses alone.Sun, 15 Nov 2026 00:00:00 GMThttps://ohmycoachapp.com/exercises/dumbbell-rear-delt-fly/https://ohmycoachapp.com/exercises/dumbbell-rear-delt-fly/The dumbbell rear delt fly raises two light dumbbells out to the sides while you bend forward at the hips. It isolates the back of the shoulders and the upper back with no need for a machine.Sun, 15 Nov 2026 00:00:00 GMThttps://ohmycoachapp.com/exercises/dumbbell-romanian-deadlift/https://ohmycoachapp.com/exercises/dumbbell-romanian-deadlift/The dumbbell Romanian deadlift (RDL) is a hip hinge: you push your hips back with soft knees and lower two dumbbells along your legs until your hamstrings are stretched. It trains the hamstrings and glutes, and it needs only a pair of dumbbells.Sun, 15 Nov 2026 00:00:00 GMThttps://ohmycoachapp.com/exercises/dumbbell-shoulder-press/https://ohmycoachapp.com/exercises/dumbbell-shoulder-press/The dumbbell shoulder press pushes two dumbbells from shoulder height to straight arms overhead. It trains the front and side delts and the triceps, and each arm has to work on its own.Sun, 15 Nov 2026 00:00:00 GMThttps://ohmycoachapp.com/exercises/ez-bar-preacher-curl/https://ohmycoachapp.com/exercises/ez-bar-preacher-curl/The EZ-bar preacher curl is a biceps curl with the backs of your upper arms resting on an angled pad. The pad stops you from swinging, so the elbow flexors do the work, and it is hardest near the bottom where your arms are almost straight.Sun, 15 Nov 2026 00:00:00 GMThttps://ohmycoachapp.com/exercises/front-squat/https://ohmycoachapp.com/exercises/front-squat/The front squat is a barbell squat with the bar on the front of your shoulders. The front load keeps your torso more upright than in a back squat and puts a lot of the work on the quads.Sun, 15 Nov 2026 00:00:00 GMThttps://ohmycoachapp.com/exercises/glute-bridge/https://ohmycoachapp.com/exercises/glute-bridge/The glute bridge is a floor exercise where you lie on your back and lift your hips. It trains the glutes and hamstrings with no equipment, and it is a common first step before the hip thrust.Sun, 15 Nov 2026 00:00:00 GMThttps://ohmycoachapp.com/exercises/goblet-squat/https://ohmycoachapp.com/exercises/goblet-squat/The goblet squat is a squat with one dumbbell held against your chest. The weight in front helps you stay upright and sit deep, so it is one of the easiest ways to learn the squat and a solid leg exercise on its own.Sun, 15 Nov 2026 00:00:00 GMThttps://ohmycoachapp.com/exercises/hack-squat/https://ohmycoachapp.com/exercises/hack-squat/The hack squat is a machine squat in which you push a padded sled along an angled track with your back against the pads. It trains the quads and glutes hard while the machine guides the path and supports your back.Sun, 15 Nov 2026 00:00:00 GMThttps://ohmycoachapp.com/exercises/hack-squat/alternatives/https://ohmycoachapp.com/exercises/hack-squat/alternatives/The hack squat trains your quads and glutes on an angled sled, with your back and shoulders against pads as you squat down and drive up. You need a substitute when your gym has no hack squat machine, when it is taken, or when you train at home.Sun, 15 Nov 2026 00:00:00 GMThttps://ohmycoachapp.com/exercises/incline-dumbbell-press/https://ohmycoachapp.com/exercises/incline-dumbbell-press/The incline dumbbell press is a chest press on a bench set to a low incline. The angle puts more focus on the upper part of the chest, and the dumbbells let each arm press on its own path.Sun, 15 Nov 2026 00:00:00 GMThttps://ohmycoachapp.com/exercises/kettlebell-swing/https://ohmycoachapp.com/exercises/kettlebell-swing/The kettlebell swing is a fast hip hinge. You hold the bell with both hands and snap your hips forward to swing it to about chest height, which trains the glutes and hamstrings with explosive effort.Sun, 15 Nov 2026 00:00:00 GMThttps://ohmycoachapp.com/exercises/leg-press/https://ohmycoachapp.com/exercises/leg-press/The leg press is a machine exercise where you push a weighted sled away from you with both feet while your back rests on a pad. It trains the quads and glutes with no bar on your back and little need for balance.Sun, 15 Nov 2026 00:00:00 GMThttps://ohmycoachapp.com/exercises/leg-press/alternatives/https://ohmycoachapp.com/exercises/leg-press/alternatives/The leg press trains your quads and glutes as you push a loaded sled away from you with your back supported on a pad. You need a substitute when you have no machine, when you train at home, or when you want a free-weight squat.Sun, 15 Nov 2026 00:00:00 GMThttps://ohmycoachapp.com/exercises/pike-push-up/https://ohmycoachapp.com/exercises/pike-push-up/The pike push-up is a bodyweight press with your hips high in an upside-down V. The steep body angle moves the work from the chest to the shoulders and triceps, so it trains an overhead press with no equipment.Sun, 15 Nov 2026 00:00:00 GMThttps://ohmycoachapp.com/exercises/plank/https://ohmycoachapp.com/exercises/plank/The plank is a hold on your forearms and toes with your body in a straight line. It trains your abs to stop your hips from sagging, and you measure it in seconds, not reps.Sun, 15 Nov 2026 00:00:00 GMThttps://ohmycoachapp.com/exercises/pull-up/https://ohmycoachapp.com/exercises/pull-up/The pull-up is a bodyweight pull from a dead hang to chin over the bar, with an overhand grip a little wider than your shoulders. It trains your lats, upper back and biceps, and it needs only a bar that holds your weight.Sun, 15 Nov 2026 00:00:00 GMThttps://ohmycoachapp.com/exercises/pull-up/alternatives/https://ohmycoachapp.com/exercises/pull-up/alternatives/The pull-up trains your lats, upper back and biceps as you pull your body from a dead hang until your chin clears the bar. You need a substitute when you cannot do a full pull-up yet, when you have no bar, or when your elbows need a change.Sun, 15 Nov 2026 00:00:00 GMThttps://ohmycoachapp.com/exercises/push-up/https://ohmycoachapp.com/exercises/push-up/The push-up is a bodyweight press that trains your chest, triceps and front shoulders. Your abs and glutes work at the same time to hold your body in a straight line.Sun, 15 Nov 2026 00:00:00 GMThttps://ohmycoachapp.com/exercises/reverse-lunge/https://ohmycoachapp.com/exercises/reverse-lunge/The reverse lunge is a one-leg exercise where you step back, lower until both knees are bent, and drive through the front foot to stand up. It trains the quads and glutes of the front leg, and many people find it easier on the knees than a forward lunge.Sun, 15 Nov 2026 00:00:00 GMThttps://ohmycoachapp.com/exercises/reverse-lunge/alternatives/https://ohmycoachapp.com/exercises/reverse-lunge/alternatives/The reverse lunge trains your quads and glutes one leg at a time as you step back and lower your back knee toward the floor. You need a substitute when stepping back feels unsteady, when your knee needs a change, or when you want a harder or loaded version.Sun, 15 Nov 2026 00:00:00 GMThttps://ohmycoachapp.com/exercises/seated-cable-row/https://ohmycoachapp.com/exercises/seated-cable-row/The seated cable row is a horizontal pull on a low cable station: you sit tall, pull a handle to your belly button and squeeze your shoulder blades together. It trains the middle back, lats and biceps with a load that is easy to change and a steady pull through the whole rep.Sun, 15 Nov 2026 00:00:00 GMThttps://ohmycoachapp.com/exercises/seated-cable-row/alternatives/https://ohmycoachapp.com/exercises/seated-cable-row/alternatives/The seated cable row trains your upper back, lats and biceps as you pull a handle to your belly and squeeze your shoulder blades together. You need a substitute when the cable station is busy, when your gym has no row machine, or when you train at home.Sun, 15 Nov 2026 00:00:00 GMThttps://ohmycoachapp.com/exercises/side-plank/https://ohmycoachapp.com/exercises/side-plank/The side plank is a timed hold on one forearm and the side of your feet. It trains the obliques and the deep abs to keep your body straight against gravity pulling your hips down.Sun, 15 Nov 2026 00:00:00 GMThttps://ohmycoachapp.com/exercises/single-leg-rdl/https://ohmycoachapp.com/exercises/single-leg-rdl/The single-leg Romanian deadlift is a hip hinge done on one leg. It trains the hamstrings and glutes of the standing leg and makes your hip and foot work to hold your balance.Sun, 15 Nov 2026 00:00:00 GMThttps://ohmycoachapp.com/exercises/wide-grip-lat-pulldown/https://ohmycoachapp.com/exercises/wide-grip-lat-pulldown/The wide-grip lat pulldown is a cable machine pull where you bring a long bar down to your upper chest. It trains the lats and upper back in the same vertical pulling pattern as a pull-up, but you can set the load lower than your body weight.Sun, 15 Nov 2026 00:00:00 GMThttps://ohmycoachapp.com/exercises/wide-grip-lat-pulldown/alternatives/https://ohmycoachapp.com/exercises/wide-grip-lat-pulldown/alternatives/The wide-grip lat pulldown trains your lats and upper back as you pull a bar from overhead down to your upper chest. You need a substitute when the pulldown station is busy, when you train at home, or when you want to move on to pull-ups.Sun, 15 Nov 2026 00:00:00 GMT