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


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