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This is just a thread to help people to identify which exercises work specific muscle groups and parts of those muscles. Please do not take this as a workout program, because it is far too much to do. Why I am doing this, is because I have found that there are guys at gym who have been working out for quite a while, but don’t actually know what they are targeting when doing an exercise. They just get told that bench press is a building exercise and flyes are a cutting exercise, so they do it.
I like to rotate my workout every couple months, because I find that my body gets used to a routine quite fast. I think that its good to shock your system now and then (swapping barbell bench with dumbbell bench does that for me). So adding and removing some of these into your workout could benefit you. I would also say that it is good to keep deadlifts, squats, barbell rows and some body-weight exercises as a base line, some would say that it is necessary. It probably is. . .
So here it goes.
Please note that, I haven’t listed every exercise there is. Because there are many. . .
Chest:
Upper Chest – Incline exercises
Incline Barbell press
Incline Dumbbell press
Incline Flyes (dumbbell or cable)
Incline Smith machine press
Lower Chest – Decline & dip exercises
Decline Barbell press
Decline Dumbbell press (including hammer)
Decline flyes (dumbbell or cable)
Dips (leaning slightly forward)
Outer Chest – Flyes & wide grip
Dumbbell Flyes
Dips(leaning slightly forward)
Dumbbell press
Wide Grip Bench press (Free weight or smith machine)
Mid chest – Mid hand positioning
Bench Press (hands shoulder width apart)
Dumbbell Press (push the weights away as you would with a barbell, keeping the weights shoulder width apart)
Inner Chest – Flyes, close grip & cross-over’s
Cable Cross over’s
Dumbbell Flyes (some people prefer to twist wrists inward on the upward motion)
Close Grip bench press
Shoulders:
Traps
Shrugs (try squeeze your traps as far upwards as you can – as if you’re trying to reach your ears, GO HEAVY!)
Behind Back Shrugs
Upright Rows
Calf Machine Shrugs
Snatch Hang High Pull
Delts
Dumbbell press
Lateral raises
Behind neck Barbell press
Bent over Lateral raises
Cable Side Lateral raises
Military press
Front Raises
Arno press
Front Plate Raise
It is important to exercise your Rotator Cuff (The rotator cuff or rotor cuff is the group of muscles and their tendons that act to stabilize the shoulder.). This will benefit in press workouts (chest and shoulders) (and will assist if you wipe out at the WaveHouse (Supafly)).
One way is to stand with fairly light weights, your arms in an L position. Start with your elbows at your sides (like a robot), then slowly move both to your centre, keeping your elbows at your sides and then move your hands back outwards as far out as possible. There are a couple variations of this exercise.
Biceps:
These exercises will target the three parts of the bicep. Upper(Bicep Brachii), Inner(Brachialis) and lower(Brachioradialis). Some people prefer to straighten the arm completely, stretching the bicep, others prefer to keep the arm slightly bent which keeps tension on the bicep.
Standing Barbell curl (Wide, med or close grip. Or. . . EZ Bar)
Dumbbell curl (don’t sway and don’t lift your elbows)
Hammer curl (palms facing towards your body)
Close grip chin-ups (excellent with a weighted belt)
Seated incline curl
Preacher curls
21’s (good for a pump)
Forearms:
Wrist curls (barbell or dumbbell)
Reverse wrist curls (barbell or dumbbell)
Wrist twists
Reverse Barbell curls
Triceps:
These exercises will target the Long, Lateral and Medial heads that make up the tricep.
Close-grip Bench press
Dips (body weight or weighted)
Lying French press (skullcrushers, with an EZ bar, lower bar towards your nose, forehead or just above your head. Depending on comfort)
One arm Dumbbell extensions
Tricep extension
Tricep pushdowns
Dumbbell Kickback
Quads:
Barbell Squats
Lunges (egh. . . )
Leg press
Leg extensions ( toes inward and outward)
Hack Squats
Hams:
Barbell Deadlifts
Stiff-Leg Deadlifts
Leg curls (seated, lying and standing)
Calves:
(Try stretching your calves and doing raises with bodyweight between sets)
Standing calf raise
Smith machine calf raise
Seated calf raise
Leg press calf raise
Reverse calf raise (raise on your heals)
Back:
Barbell bent over rows
Pull ups
Chin ups (med distance)
One arm dumbbell row
Barbell Deadlifts
Dumbbell Reverse Flyes
Pull Downs
Hyper Extensions
Lat pull downs
Abs:
(Here are some of the popular exercises)
Hanging leg raise
Incline Table leg raise (3 way – left, middle, right)
Decline sit ups (With a plate)
Decline crunches (3 way – left, middle, right)
Side crunches on abs machine (targets the obliques)
Cable crunches
There are many really effective ball exercises that can also be used.
Guys I hope this helps, as a guideline. Listen to your body, when you are doing an exercise, focus on that muscle and maintain exceptional form. It may seem easier to sway and jerk your body while working out, and you may even see results, but when you’re 80, you’re going to feel the affects of that (probably a lot sooner). Experiment with different workouts and find what your body reacts to. Train hard.
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