Key takeaways
If you’re new to the gym knowing what equipment to select can be a little confusing. We’ve put together a helpful guide for the most common pieces you’ll find at most gyms. We’ve broken it down into the 3 main movements.
We’ve also drilled down to the common movements you’d use with barbells, dumbbells and machines 🙂
Push Movements
Barbells
Bench Press
- Lie on a flat bench with your feet flat on the ground.
- Grip the barbell slightly wider than shoulder-width apart.
- Lower the barbell to your chest in a controlled manner.
- Push the barbell back up to the starting position
- Keep your back and butt on the bench throughout the movement.
Incline Bench Press
- Set up on an inclined bench at a 45-degree angle.
- Grip the barbell slightly wider than shoulder-width apart.
- Lower the barbell to your upper chest.
- Push the barbell back up to the starting position, engaging your upper chest.
Barbell Shoulder Press:
- Stand with your feet shoulder-width apart and the barbell at shoulder height.
- Grip the barbell slightly wider than shoulder-width.
- Press the barbell overhead by extending your arms.
- Lower the barbell back down to shoulder height in a controlled manner.
Dumbbells
Dumbbell Flat Bench Press
- Lie on a bench with your feet planted on the floor.
- Hold a dumbbell in each hand at chest level.
- Lower the dumbbells to the sides of your chest while keeping your elbows at a 45-degree angle.
- Push the dumbbells back up to the starting position while extending your arms fully.
- Maintain stability by keeping your back and butt on the bench.
Dumbbell Incline Bench Press
- Set up on an inclined bench with dumbbells in hand.
- Lower the dumbbells to your upper chest, maintaining a 45-degree elbow angle.
- Push the dumbbells back up, engaging your upper chest and extending your arms.
- Keep your back and butt on the bench for stability.
Dumbbell Shoulder Press
- Sit with feet shoulder-width apart, dumbbells at shoulder height.
- Hold the dumbbells with an overhand grip, palms facing forward.
- Press the dumbbells overhead by extending your arms.
- Lower the dumbbells back to shoulder height in a controlled manner.
Machines
Machine Chest Press
- Sit on the chest press machine with your back against the pad.
- Grip the handles at chest height.
- Push the handles forward while extending your arms.
- Slowly bring the handles back to your chest.
Machine Incline Chest Press
- Adjust the machine to an incline setting.
- Sit down and grip the handles at chest height.
- Push the handles upward while extending your arms.
- Control the handles as they return to your chest.
Machine Shoulder Press
- Sit on the machine with your back against the pad.
- Grip the handles at shoulder height.
- Press the handles upward, extending your arms.
- Lower the handles back down with control.
Pull Movements
Barbells
Deadlift
- Stand in front of the barbell with feet hip-width apart.
- Bend at your hips and knees to grip the barbell.
- Keep your back straight as you lift the barbell by extending your hips and knees.
- Lower the barbell back down with a controlled motion
(Note: Deadlifts require proper form; consider seeking guidance before attempting.)
Pull-Up
- Hang from a pull-up bar with your palms facing away.
- Engage your back muscles and pull your body upward.
- Lower yourself down with control.
Barbell Bent Over Row
- Hold a barbell with an overhand grip, feet hip-width apart.
- Bend at your hips, keeping your back flat and chest forward.
- Pull the barbell toward your lower chest by squeezing your shoulder blades.
- Lower the barbell back down with control.
Dumbbells
Kettlebell Deadlifts
- Stand with your feet shoulder-width apart, kettlebell between your feet.
- Hinge at your hips, bend your knees slightly, and grip the kettlebell handle.
- Keep your back straight as you lift the kettlebell by extending your hips and knees.
- Lower the kettlebell back down with control, maintaining a neutral spine.
Single Arm Dumbbell Rows
- Place one knee and one hand on a bench, with your opposite foot on the ground.
- Hold a dumbbell in the opposite hand.
- Pull the dumbbell upward toward your hip while squeezing your back.
- Lower the dumbbell down with control.
Machines
Seated Machine Cable Row
- Sit at the machine with feet resting on the footplates.
- Grip the handles with a neutral grip.
- Pull the handles towards your torso, squeezing your shoulder blades.
- Extend your arms fully to complete the rep.
Lat Pulldown Machine
- Sit down and grip the bar with your hands wider than shoulder-width.
- Pull the bar down towards your chest, engaging your lats.
- Slowly release the bar back up to the starting position.
Legs
Barbells
Barbell Back Squat
- Place the barbell on your upper back, resting it on your traps.
- Stand with feet shoulder-width apart.
- Bend your knees and hips to lower into a squat, keeping your chest up.
- Push through your heels to stand back up.
Romanian Deadlifts
- Hold a barbell with an overhand grip, feet hip-width apart.
- Hinge at your hips, keeping your back straight.
- Lower the barbell while bending at your hips, feeling a stretch in your hamstrings.
- Stand back up, pushing your hips forward.
Barbell Hip Thrusts
- Sit on the ground with a barbell across your hips.
- Roll the barbell towards your hips and lean against a bench.
- Drive through your heels to lift your hips up, creating a straight line from shoulders to knees.
- Lower your hips back down with control.
Dumbbells
Dumbbell Goblet Squat
- Hold a dumbbell close to your chest, elbows pointed downward.
- Stand with feet shoulder-width apart.
- Squat down by bending your knees and hips.
- Push through your heels to stand up.
Dumbbell Romanian Deadlifts
- Hold a dumbbell in each hand in front of your thighs.
- Hinge at your hips while keeping your back straight.
- Lower the dumbbells while bending at your hips, feeling a stretch in your hamstrings.
- Stand back up, pushing your hips forward.
Dumbbell Glute Bridges
- Lie on your back with knees bent and a dumbbell resting on your hips.
- Push through your heels to lift your hips up, engaging your glutes.
- Lower your hips back down with control.
Machines
Leg Extension
- Sit on the leg extension machine with your knees bent.
- Extend your legs fully, lifting the weight stack.
- Slowly lower the weight back down.
Lying Leg Curl
- Lie face down on the leg curl machine.
- Curl your legs towards your glutes, engaging your hamstrings.
- Lower your legs back down with
Machine Plate Loaded Hip Thrust
- Sit on the machine, back against the pad, a weight plate over your hips.
- Place feet flat on the platform, knees bent.
- Lift hips by pressing through heels, squeezing glutes at the top.
- Lower hips down, feeling a glute stretch, and repeat.
