We’ve gathered here the best exercises for each muscle group so you can get lean and fit more easy.
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.
Exercise 1: Concentration Curls.
Exercise 2: Barbell Curls.
Exercise 3: Chin Ups.
Exercise 1: Triceps Dips.
Exercise 2: Skull Crushers.
Exercise 3: Overhead Dumbbell Extension.
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.
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.
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).
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.