EXERCISES BY BODY PART
Let's talk about the muscles being targeted by various exercises…
It is important to remember that most movements will incorporate other muscles ancillary to the movement, but they may not be listed. Additionally, you may see exercises listed under multiple body parts.
Knowing which muscle is being targeted in a movement pattern will help individuals to contract that specific muscle to perform the movement.
Having good mind-muscle connection makes for more effective movement, and thus, more gains!
Glutes
Squats
Primarily back squats, but all variations target the glutes as hip extension is achieved in every squat variation
Hinges
Deadlifts, RDL’s, Good Mornings,
Cable Glute Pull Throughs
Bridges
Hip Thrusts & Hip Bridges
Lunges
Reverse and lateral lunges predominantly
Reverse Hyperextensions
Step ups
quadriceps
Squats
Front squats, goblet squats,
landmine squats
Lunges
Primarily forward lunges
Deadlifts
Conventional & Trap Bar
Leg Extensions
Step Ups
Hamstrings
Hinges
Seated & Lying Hamstring Curls
Bridges (With knees extended more)
CHEST (PECTORALIS MUSCLES)
Horizontal Pressing
Push Up variations
Barbell & Dumbbell Bench Press variations
Fly’s
Cable & Dumbbell
LATISSIMUS DORSI
Horizontal Rows
Seated Rows, Barbell Rows, Dumbbell Rows, Inverted Rows
Vertical Rows
Lat Pull Downs, Pull Ups
Straight Arm Pull Downs
Reverse Fly’s
MORE BACK MUSCLES:
Trapezius (traps)
Shrugs
Extensors (low back stabilizers)
Hinging, Bridging, Back Extensions,
Reverse Hyperextension
SHOULDERS (DELTOIDS)
Vertical Pressing
Shoulder press & push press variations
Lateral Raise Variations
Front Raise Variations
Upright Row Variations
Reverse Fly Variations (posterior deltoids)
Face Pulls (posterior deltoids)
BICEPS
Curls (many variations)
Vertical Rows (see back section)
Horizontal Rows (see back section)
TRICEPS
Overhead Tricep Extensions
Tricep Press Downs
Skull Crushers
Vertical Pressing (see shoulder section)
Horizontal Pressing (see chest section)
Close Grip Push Ups
RECTUS ABODIMINS
Sit Ups
Cable Crunches
Bent Knee Leg Raises
OBLIQUES
Russian Twists
Cable Chops
Side Plank Reach Throughs
Pallof Press
With Good Vibes - Coach Tom