Best Exercises Targeting Each Muscle Group Of The Body

With over 600 muscles in our body, it Is easy to forget some important muscle groups when we get stuck in our fitness routine. To help you keep every muscle group healthy and mobile, here are the best exercises targeting each muscle group.

Best Exercises For Upper Body

Here are some of the best exercises to build a strong and lean upper body:

1. Shoulder Muscles (Deltoid)

Exercise 1: Dumbbell Front Raises.

Exercise 2: Military Press.

2. Chest Muscles (Pectoralis)

Exercise 1: Barbell Bench Press.

Exercise 2: Flat Bench Dumbbell Fly.

Exercise 3: Decline Push-Up.

3. Biceps

Exercise 1: Concentration Curls.

Exercise 2: Barbell Curls.

Exercise 3: Chin Ups.

4. Triceps

Exercise 1: Triceps Dips.

Exercise 2: Skull Crushers.

Exercise 3: Overhead Dumbbell Extension.

5. Forearms

Exercise 1: Farmer’s Walk.

Exercise 2: Towel Pull Up.

6. Upper And Lower Abs

Exercise 1: Spiderman Plank Crunch.

Exercise 2: Mountain Climbers.

Exercise 3: Medicine Ball V-Up.

7. Side Abs (Obliques)

Exercise 1: Russian Twists.

Exercise 2: Wood Chop.

8. Upper Back (Trapezius)

Exercise 1: Barbell Shrugs.

Exercise 2: Bent-Over Lateral Raises.

9. Infraspinatus Muscle

Exercise 1: Shoulder Rotations.

10. Middle Back (Latissimus Dorsi)

Exercise 1: Lat Pull-Downs.

Exercise 2: Seated Cable Row.

11. Lower Back

Exercise 1: Bird Dog.

Exercise 2: Superman.

Best Exercises For Lower Body

Here are some of the best exercises to build strong and lean legs:

1. Glutes (Gluteus Maximus)

Exercise 1: Kettlebell Swings.

Exercise 2: Weighted Glute Bridge.

Exercise 3: Stiff-Legged Deadlift.

2. Quadriceps

Exercise 1: Barbell Squat.

Exercise 2: Leg Extension.

Exercise 3: Leg Press.

3. Hamstring Muscles

Exercise 1: Lying Leg Curls.

Exercise 2: Romanian Deadlift.

4. Tibialis Anterior

Exercise 1: TA Raises.

5. Calf

Exercise 1: Standing Calf Raises.

Exercise 2: Box Jump.

It’s hard to hit every muscle group in your body, but now that you have all the resources needed, what do you waiting for? Start planning your workout throughout the week. If I were you, I would do:

  • Legs on Monday (Quadriceps, Hamstrings, Tibialis and Calves).
  • Middle Section on Tuesday (Glutes, Side Abs, Upper and Lower Abs, Lower and Middle Back).
  • Top Section on Wednesday (Arms, Shoulders, Chest, Upper Back, Infraspinatus).
  • Repeat.

This is an example, but you can plan your own workout using the best exercises for each body part. You can check the infographic below for a visual information of the human body muscle groups.

FACT 1 – There are about 640 muscles in the human body, and none of them can push. All the muscles can only pull, even when the arm “push” is due to the muscles in the back of the arm pulling the elbow.

FACT 2 – Pound per pound, the strongest muscle in the human body is the one we chew with, the Masseters.

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Kenneth
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Why would a decline push up be better than an incline bench press? Or is incline bench press included in “Barbell bench press”?

Nash Rich
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I really like how you have all the muscles charted out, super cool to see what exercises do what.

Jim bob
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No pull-ups? Really?!?

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