The best exercises for every muscle group

The best exercises for every muscle group

There are hundreds of exercises online, and lots of them aren't very effective. Here are the best exercises for every muscle group to help you get the best workout:

PUSH 

CHEST 

Upper chest – Incline dumbbell chest press, Decline push up 





Middle chest – Dumbbell chest press, Push up




Lower chest – Dumbbell chest press, Dip 


SHOULDERS 

Front deltoid– Dumbbell shoulder press, Pike push up




Side deltoid – Lateral raise 



Rear deltoid – Reverse flys, Rear delt raise/wide grip inverted row 



TRICEPS 

Long head – Overhead cable tricep extension, Bodyweight tricep extension 



Lateral/Medial head – Tricep push down, Dip  




PULL 

LATS 

Lat pulldown/pull up 



Trapezius 

Upper trapezius – Shrugs, not really any bodyweight options (will be worked in vertical pressing) 








Middle trapezius – Chest supported row/T bar row/seated row, Inverted row 



Lower trapezius – Deadlifts (they are also worked in pull ups/lat pulldowns and in the rowing variation you do) 

RHOMBOIDS 

Chest supported row/T bar row/seated row, Inverted row. 



Lower back (Erector spinae) 

Deadlifts/Pendlay row, Bridges 





BICEPS 

Bicep curl, Supinated grip inverted row/chin up 



LEGS 

QUADRICEPS – Use 2-3 of these movements. 

Barbell Squats/Hack Squats, Pistol squat 





Leg extension, Reverse Nordic curl/Sissy squat



Bulgarian split squat, Shrimp squat (Or a Bulgarian split squat with a bag if that’s too hard) 




HAMSTRINGS 

Romanian deadlifts, Nordic hamstring curl 


Seated leg curl, Sliding leg curl 


GLUTES 

Hip thrust, Glute bridge or hip thrust (You can use a single leg if it's too easy)



The squat/Pistol squat and Bulgarian split squat/shrimp squat, will both effectively target the glutes, so just add in the hip thrust/glute bridge. For a full leg workout

So there are all the exercises


Popular posts from this blog

STOP WASTING TIME! (And how to stop wasting time)

The average person has a screen time of 7 hours a day! 7 hours spent on Tiktok, YouTube, Instagram, gaming and lots more. That's 7 hours of time which could be spent to do better things. Imagine if you took away just one of those hours each day to do something productive. That's 365 hours a year! What if you took away 2,3 or even all of that time. Quickly you would be racking up thousands of hours on something which improves you. Now I'm not saying screens are bad, in fact, they can be an incredibly useful tool for lots of things in life. You can start an online business or find helpful advice for practically anything. But there are also lots of unhelpful things on screens.  There are so many other reasons to stop wasting time on useless things - Improved mental health  - Improved happiness - More time to do the things you really want to do  - Thinking clearer and sharper - Improved physical healthy - Better self esteem - Increased productivity And lots more How can we stop
Read more

A complete guide on how to build muscle with no equipment

Image
A complete guide on how to build a body you are proud of and stay healthy for life at home Many people will ask, what split should I choose? What is the optimal amount of sets or reps? What is the BEST exercise? How many days a week should I train? It doesn't matter. I will go over a complete guide but you can optimize it for you, it's about what works for you. "But I can only train 1 day per week," Then train 1 day per week."But I don't know what to do." Then listen. "But I don't know what the BEST exercise is." Doesn't matter.  If you are a new lifter then as long as you are doing a few basic rules(Which I will outline in this post), eating a good diet, and training hard, you WILL gain muscle. This is a more calisthenics based workout and calisthenics is just training with your own bodyweight. We are going to split these workouts into Push, pull, and leg exercises Pushing movements to work your chest, shoulders and triceps Pulling mov
Read more

A complete guide on how to build muscle with gym rings

Image
 Gym rings are one of the best pieces of equipment and you can easily get in a full-body workout with just these. They are particularly useful for pulling movements also. Many people will ask, what split should I choose? What is the optimal amount of sets or reps? What is the BEST exercise? How many days a week should I train? It doesn't matter. I will go over a complete guide but you can optimize it for you, it's about what works for you. "But I can only train 1 day per week," Then train 1 day per week."But I don't know what to do." Then listen. "But I don't know what the BEST exercise is." Doesn't matter.  If you are a new lifter then as long as you are doing a few basic rules (Which I will outline in this post), eating a good diet, and training hard, you WILL gain muscle. This is a more callisthenics-based workout and callisthenics is just training with your own body weight. We are going to split these workouts into Push, pull, and l
Read more