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Targeted Muscle

CHEST

Chest Exercises

  1. Barbell Bench Press

    • Builds upper body strength
    • Increases muscle mass in the chest, shoulders, and triceps
    • Enhances overall upper body power

  2. Dumbbell Bench Press

    • Improves muscle symmetry and balance
    • Increases range of motion
    • Engages stabilizing muscles more effectively

  3. Inclined Barbell Bench Press

    • Targets the upper part of the chest
    • Improves shoulder strength
    • Enhances overall upper body development

  4. Inclined Dumbbell Bench Press

    • Provides better muscle isolation
    • Reduces stress on shoulder joints
    • Improves upper chest muscle definition

  5. Declined Barbell Bench Press

    • Targets the lower part of the chest
    • Increases strength and muscle mass
    • Reduces shoulder strain compared to flat bench press

  6. Pec Dec Fly

    • Isolates the chest muscles
    • Enhances chest muscle definition
    • Reduces stress on shoulder joints

  7. Cable Cross Fly

    • Provides constant tension on chest muscles
    • Enhances muscle definition
    • Allows for a wide range of motion

  8. Flat Dumbbell Fly

    • Stretches the chest muscles
    • Increases muscle flexibility
    • Enhances muscle definition

  9. Inclined Dumbbell Fly

    • Targets the upper chest muscles
    • Improves muscle symmetry
    • Enhances shoulder stability

  10. Parallel Bar Dips

    • Strengthens the chest, triceps, and shoulders
    • Increases upper body endurance
    • Enhances overall upper body development

 

SHOULDER

Shoulder Exercises

  1. Barbell Military Press

    • Builds shoulder strength and muscle mass
    • Enhances upper body power
    • Improves posture

  2. Behind Neck Barbell Press

    • Targets the entire shoulder muscle group
    • Improves shoulder mobility
    • Increases upper body strength

  3. Shoulder Dumbbell Press

    • Enhances shoulder muscle symmetry
    • Increases range of motion
    • Improves shoulder stability

  4. Arnold Dumbbell Press

    • Engages all parts of the shoulder
    • Increases shoulder strength
    • Improves muscle coordination

  5. Lateral Raises (Side Raises) Dumbbells

    • Targets the side deltoid muscles
    • Enhances shoulder width and definition
    • Improves shoulder strength

  6. Front Raises Dumbbells

    • Targets the front deltoid muscles
    • Improves shoulder muscle balance
    • Increases shoulder strength

  7. Face Pull Rope

    • Targets the rear deltoid muscles
    • Enhances shoulder stability
    • Improves posture

  8. Rear Delt Fly

    • Isolates the rear deltoid muscles
    • Improves shoulder muscle balance
    • Enhances upper back strength

  9. Up Right Barbell Row

    • Builds shoulder and upper back strength
    • Increases shoulder muscle mass
    • Improves posture

  10. Shrugs

    • Targets the trapezius muscles
    • Enhances upper back strength
    • Improves shoulder stability

BACK

Lats (Back Muscle) Exercises

  1. Lats Pull Down

    • Strengthens the latissimus dorsi muscles
    • Enhances upper body width
    • Improves back muscle definition

  2. Close Grip Pull Down

    • Targets the lower lats
    • Increases back strength
    • Enhances muscle definition

  3. Seated Rowing

    • Strengthens the entire back
    • Improves posture
    • Enhances back muscle definition

  4. Side Rowing Dumbbells

    • Isolates the lats and rhomboids
    • Increases back muscle symmetry
    • Enhances muscle coordination

  5. Barbell Rowing

    • Builds overall back strength
    • Increases muscle mass in the upper back
    • Improves posture

  6. T Bar Rowing

    • Targets the middle back
    • Enhances muscle thickness
    • Increases back strength

  7. Pull Over Dumbbell

    • Stretches the chest and back muscles
    • Enhances muscle flexibility
    • Increases muscle definition

  8. Cable Pull Over

    • Provides constant tension on back muscles
    • Enhances muscle definition
    • Improves muscle coordination

  9. Deadlift

    • Builds overall body strength
    • Enhances muscle mass in the back, legs, and core
    • Improves posture

  10. Pull Ups

    • Strengthens the upper back and biceps
    • Enhances upper body endurance
    • Improves muscle definition

BICEPS

Biceps Exercises

  1. Barbell Curls

    • Builds bicep strength and mass
    • Enhances muscle definition
    • Improves muscle coordination

  2. Dumbbell Curls

    • Increases muscle symmetry
    • Enhances range of motion
    • Improves bicep definition

  3. Hammer Curls

    • Targets the brachialis muscle
    • Enhances bicep thickness
    • Increases arm strength

  4. Pully Curls

    • Provides constant tension on biceps
    • Enhances muscle definition
    • Improves muscle coordination

  5. Preacher Curls

    • Isolates the biceps
    • Enhances muscle definition
    • Reduces stress on elbows

  6. Dumbbells Preacher Curls

    • Increases muscle symmetry
    • Enhances range of motion
    • Improves bicep definition

  7. Reverse Curls

    • Targets the brachialis and forearm muscles
    • Enhances forearm strength
    • Improves arm muscle balance

  8. Concentration Dumbbell Curls

    • Isolates the biceps
    • Enhances muscle definition
    • Increases muscle control

  9. Zottman Curls

    • Targets the biceps and forearms
    • Enhances overall arm strength
    • Improves muscle coordination

  10. Spider Curls

    • Isolates the biceps
    • Enhances muscle definition
    • Improves muscle control

TRICEPS

Triceps Exercises

  1. Barbell Pulley Push Down

    • Builds tricep strength
    • Enhances muscle definition
    • Improves arm muscle coordination

  2. Reverse Grip Barbell Push Down

    • Targets the lower triceps
    • Increases muscle definition
    • Enhances arm strength

  3. Overhead Extension Dumbbell

    • Targets the long head of the triceps
    • Enhances muscle mass
    • Improves muscle coordination

  4. Barbell Skull Crusher

    • Builds tricep strength and mass
    • Enhances muscle definition
    • Improves arm muscle coordination

  5. Kick Back Dumbbells

    • Isolates the triceps
    • Enhances muscle definition
    • Improves muscle control

  6. Close Grip Bench Press

    • Builds tricep strength and mass
    • Enhances overall upper body power
    • Improves muscle coordination

  7. Triceps Bench Dips

    • Strengthens the triceps, chest, and shoulders
    • Enhances upper body endurance
    • Improves muscle definition

  8. Diamond Pushups

    • Targets the triceps
    • Enhances muscle definition
    • Improves upper body strength

 

LEGS

Leg Exercises

  1. Barbell Squats

    • Builds overall leg strength and muscle mass
    • Enhances lower body power
    • Improves core stability

  2. Leg Press Machine

    • Targets the quads, hamstrings, and glutes
    • Enhances muscle mass and strength
    • Reduces stress on the lower back

  3. Leg Extension Machine

    • Isolates the quadriceps
    • Enhances muscle definition
    • Improves knee stability

  4. Leg Curls Machine

    • Targets the hamstrings
    • Enhances muscle mass and strength
    • Improves knee stability

  5. Sumo Squats

    • Targets the inner thighs and glutes
    • Enhances lower body strength
    • Improves hip flexibility

  6. Lunges Walk

    • Builds overall leg strength and muscle mass
    • Enhances balance and coordination
    • Improves lower body endurance

  7. Smith Barbell Single Leg Squats

    • Isolates each leg for balanced strength
    • Enhances muscle symmetry
    • Improves lower body stability

  8. Calf Raises

    • Builds calf muscle strength and definition
    • Enhances lower leg endurance
    • Improves ankle stability