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Body Parts And Their Exercises
Upper Body Muscle Exercises
Chest
Back
Shoulders
Triceps
Biceps
Forearms
Lower Back
Abdominal Exercises
Lower Body Muscle Exercises
Gluteus Muscles
Quadriceps
Hamstrings
Calves
Compound Exercises / Basic Exercises And Isolation Exercises
Basic exercises stress compound (many) muscle groups while isolation exercises stress only one or a few muscle groups. For example, the bench press primarily stresses the chest, but also stresses the deltoids, triceps, and upper back muscles to a degree. Fly's, on the other hand, primarily stress the chest only. The table displays the basic and isolation exercises per body part. Most programs should incorporate both exercise types.
Compound Exercises And Isolation Exercises
Body Part
|
Basic or Compound Exercise
|
Isolation Exercise
|
Squats Leg Press - At All Angles: Vertical Leg Press, Horizontal Leg Press, Angled Leg Press
|
Lunges (one leg) Leg Extension Leg Adduction Leg Abduction
|
|
Stiff Legged Dead Lifts
|
Leg Curls
|
|
Jumping Squats
|
Standing Calf Raises Seated Calf Raises Calf Press Donkey Calf Raises One Leg Calf Raises
|
|
Dead Lifts Pull Ups / Pull Downs Chins Rows - barbell rows, machine rows, cable rows Upright Rows (trapezius) Pullovers
|
Shrugs (upper trapezius muscles) "traps"
|
|
Flat Bench, Incline Bench, Decline Bench Machine Press Dips
|
Flat Flys / Incline Flys / Decline Flys / Peck Deck Flys / Machine Fly's Cable Crossovers
|
|
Military Upright Rows
|
Side Lateral Raises for medial deltoids, Front Raises for anterior deltoids, Bent Over Raises for rear deltoids
|
|
Close-Grip Bench Dips
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Triceps Extensions Pushdowns
|
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Barbell Curls Flat Back Chinups
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Concentration Curls Incline Curls Spider Curls Preacher Curls Cable Curls Machine Curls
|
|
Sit-Ups Leg Raises
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Crunches - upper abdominals Side Bends - obliques
|
|
Lower Back
|
Dead Lifts
|
Hyperextensions
|
Forearms - "Popeye Muscles"
|
Reverse Curls
|
Wrist Curls Reverse Wrist Curls
|
Note: There are many exercises per body part, these represent just a basic few exercises per body part.
Advanced Shorthand Exercises
HAMSTRINGS
Stiff leg dead lifts; single leg stiff leg dead lifts
Leg curl, leg curl solo
Seated
Angled solo leg curls
BACK
Pull-ups: narrow; wide; parallel; close-grip; Swiss ball
Pull downs: narrow; wide; parallel; close-grip
Dead lifts: barbell, 2 by 4, single-arm, db, single leg
Straight arm leg alternating pullover
Rows: machine out, in, barbell, db, single leg, db incline, alternating, alternating incline,
Lower trap raise: incline, Swiss ball
Corkscrew: cable, ball, db, plate
Seated db clean
BICEPS
Curls: bar, ez, db, seated, static-hold
Cable, cable solo, cable parallel
Preachers: barbell, db, machine(s)
LOWER ABS (first stretch hips, lb, lats)
Hanging Leg Raise
Leg Raise
Seated Knee-up
Drawbridge (incline – push lb)
Swiss Ball Jackknife
Hip Thrust
Swiss ball Reverse Crunch
Reverse Crunch (on incline board)
OBLIQUES
Ball or cable chop
Side Plank (with leg lift)
Side bridge (5 sec pause)
Side Crunch or Jackknife
Bench Lateral Trunk Raise
DB or cable laterals
Oblique Crunches (also standing)
Swiss ball scorpions
Turning Swiss Ball Pull-in
Stationary-lunge chop
UPPER ABS (no shoulder rounding – V-like)
Swiss Ball Crunch
Curl ups
V curl ups
Cable Pull downs
Straight leg crunch
Bicycles
Reach & catch
FOREARMS
Hammer curls: db, barbell
Wrist curls
Anterior curls
COMPOUND EXERCISES
Deadlift to curl to press
Lunge and row (lunge backward, 45, then start)
Swiss Ball Crunch to press
DB curl to military
Lunge curl and press
DB pushup and row
QUAD/ GLUTES
Squats: normal; front; block; hack; one-legged; lateral; forward; overhead
Lunge: normal in front; in back; elevated; overhead
Steps (box): anterior; side; rotational
Hip thigh extension (pause 3 seconds at start)
Cable gluteus medius
CHEST (Squeeze glutes together on ALL presses)
Bench: barbell, db, machine, Swiss ball, alternating db
Incline Bench: barbell, db, machine, alternating db
Pushup: narrow, shoulder, wide, one arm elevated, one leg elevated
SHOULDERS (Squeeze glutes together on ALL presses)
Military: front db or barbell, back db or barbell, machine, alternating db
Barbell rack inverted row
Upright row to press
Swiss ball leaning lateral raise
Swiss ball DB press
Swiss ball (or incline) rear delt (start palm facing, end palm to ground)
Cable two-arm (or single) lateral (or anterior) raise
TRICEPS
Pushdowns: long bar, ez, rope, reverse, solo, solo reverse, solo rope
Lying Extensions: bar, ez, db, solo, solo crossover, barbell rack [plus overhead]
LOWER BACK/ TRANSVERSE ABDOMINUS
Hyperextensions: reverse, Swiss ball
Plank (with leg lift)
Rollouts (Swiss ball, barbell, device)
Calves
Machine standing, db standing, incline, seated
COMPOUND EXERCISES
Squat press
Pushups with elevated leg
DB lunge with side laterals