Discover the Best Exercises For Each Muscle Group

Discover the Best Exercises For Each Muscle Group

If you have been following along, we have taken you through some of the best exercises for muscle groups like the triceps, the quads, and even targeting different parts of the core! Throughout the articles we have discussed how the purpose of these is not to encourage spot reduction, but to be able to effectively work the desired muscle group for the purpose of strengthening it.

Listed below are muscle groups of the upper body, lower body, and core. Depending on what you are looking for, you may combine all the upper body ones for a great arm burnout. Or maybe you combine the back, glutes, and lower abdominals for a great total body day! The sky is the limit here!

We have put together 6 exercises for each muscle group. This is not an exhaustive list, but these are some of our favorites we love to use in our own gym! And they are our favorites because they get results like increased strength, decreased pain and improved performance.

THE BEST EXERCISES FOR YOUR UPPER BODY

Back

Face PullsWe often talk about how important posterior strength is in an anterior loaded world. Training the back is a favorite in our gym. Not just because we enjoy it, but because it is essential for maintaining a properly balanced muscular system in our society today. Here are some great ways to target your back muscles:

  • Swimmers
  • Reverse Flys
  • Bent Over Rows
  • Single Arm Rear Delt Raise
  • Banded Pull-Apart
  • Band Face Pulls

🌟 CLICK HERE TO LEARN MORE ABOUT BACK EXERCISES 🌟

Shoulders

Bent Over YsThis is a joint that can be fairly susceptible to injury, so creating stability and strength within our range of motion is vital to good shoulder health. These exercises have many variations and, as always, if you are experiencing discomfort you should stop the exercise immediately and seek professional help. Here are some effective ways of targeting the shoulders:

  • Neutral Grip Press
  • Front Raise
  • Lateral Raise
  • Upper Body Mountain Climbers
  • Bent Over Y’s
  • Arnold Press

🌟 CLICK HERE TO LEARN MORE ABOUT SHOULDER EXERCISES 🌟

Biceps

TRX Bicep CurlWhen people think of the Biceps , they think of bulky muscles and definition in the arms. However, those biceps are more than just for looks. Our Biceps are one of the main muscle groups we use in our everyday life. From carrying in our grocery bags, lifting up the trash bags, and even having to do our hair for a long period of time. Strengthening these muscles is so important and here is how to do it:

  • Bicep Curls
  • Hammer Curls
  • TRX Bicep Curls
  • Isolation Work: Single Arm Bicep Curl
  • Isolation Work: Single Arm Hammer Curl
  • Eccentric Neutral Grip Pull-Up

🌟 CLICK HERE TO LEARN MORE ABOUT BICEP EXERCISES 🌟

Triceps

Sklz Single Arm ExtensionsWorking our triceps can be tough. They are a small muscle group that can fatigue quickly. But working on our triceps is just as important as getting strong biceps. They can help increase numbers for a bench press, help get those toned arms people are always searching for, and just assist with every day activities! Here are the best exercises for targeting your triceps:

  • Tricep Dips
  • OH Tricep Extensions
  • Tricep Push-Ups
  • Narrow Bench Press
  • Banded Tricep Pull-Down
  • SKLZ Single Arm Extensions

🌟 CLICK HERE TO LEARN MORE ABOUT TRICEP EXERCISES 🌟

THE BEST EXERCISES FOR YOUR LOWER BODY

Rever HyperGlutes

Lack of proper glute activation and engagement can lead to pain (back, hip, knee), and many other issues throughout the kinetic chain. Learning how to focus and use this muscle will change not only your workout, but the way your body feels! Here are some of our favorite and most effective ways to train our posterior chain via the glutes:

  • Banded Step-Outs
  • Glute Bridges
  • Plank Leg Lifts
  • Clam Shells
  • Reverse Hyper
  • Bonus: Squat!

🌟 CLICK HERE TO LEARN MORE ABOUT GLUTE EXERCISES 🌟

Hamstrings

Eccentric Hamstring CurlThe good news is the more you teach your hips to hinge properly, the better off you will be in real life. Hamstrings are very active as you bend down to pick things up or do other everyday tasks (laundry, gardening, stairs, etc.). It is important to strengthen and train our hamstrings in the right range of motion. Here are some of the most effective ways to work your hamstrings:

  • Single Leg RDL
  • Double Leg RDL
  • Hamstring Curls on Swiss Ball
  • Hamstring Walk-Outs
  • Kettle Bell Swings
  • Eccentric Hamstring Curl

🌟 CLICK HERE TO LEARN MORE ABOUT HAMSTRING EXERCISES 🌟

Quads

Bulgarian Split SquatBecause we do live a very quad dominant lifestyle, they need to be strong enough for us to be functional for everyday life. The quads are important for sitting, walking, running, doing stairs and more. Here are some of the best exercises for your quads:

  • Goblet Squat
  • Wall Sit
  • Leg Press
  • Split Squat
  • TRX Single Leg Squat
  • Bulgarian Split Squat

🌟 CLICK HERE TO LEARN MORE ABOUT QUAD EXERCISES 🌟

THE BEST EXERCISES FOR YOUR CORE

Obliques

v-sit twistThe obliques serve a great purpose as the muscles that support the sides of our core. They assist in the deep exhalation in our breathing routine. They help us with rotation, anti-rotational stability and overall strength in the core. Training your obliques should be a part of your program. Here are some of our favorite oblique exercises:

  • Side Plank Hip Taps
  • Plank Hip Dips
  • Side Plank Crunch
  • Pallof Press
  • Woodchoppers
  • V-Sit Twists

🌟 CLICK HERE TO LEARN MORE ABOUT QBLIQUE EXERCISES 🌟

Upper Abdominals

Flatback bicycleAnother very important aspect of our core, I think upper abdominals can be tough for people because working this area of our core often times means a lot of crunches. These usually bore people, give them neck pain, and even when done improperly can lead to some lower back discomfort. Here are 6 variations of a regular crunch that give you better targeting of your upper abdominals:

  • Straight Leg Sit-Up
  • Bicycle Crunches
  • Toe Touches
  • OH Extension to Crunch
  • Penguins
  • Crunch with Extension

🌟 CLICK HERE TO LEARN MORE ABOUT UPPER ABDOMINAL EXERCISES 🌟

Lower Abdominals

Flutter KicksWorking this part of your core can help reduce back pain, improve overall balance, and just like all core can help improve your posture. This is one of the toughest parts of your core to work but should not be pushed aside. Here are our favorite ways to work the lower abdominals:

  • Reverse Crunch
  • V-Sit Hold
  • Kick Out Kick Up
  • Flutter Kicks
  • Leg Raise
  • Scissors

🌟 CLICK HERE TO LEARN MORE ABOUT LOWER ABDOMINAL EXERCISES 🌟

Equipment

HIP CIRCLE | RESISTANCE BANDS | DUMBBELLS | MAT | KETTLEBELLS | TRX BAND | BARBELL | SWISS BALL | BOSU BALL | REVERSE HYPER | MINI BANDS | SKLZ | PULL UP BAR | STABILITY PAD

When done properly, these exercises are great at targeting each of these muscle groups. We use them a lot in our gym as well as in our exercise content we provide on our Youtube page. These videos provide some helpful tips as we go through these exercises. Enjoying discovering how to effectively isolate muscle groups and getting a great workout in!

🚨FOLLOW US HERE 🚨

YouTube: http://www.youtube.com/purefitnesswi

Facebook: http://www.facebook.com/purefitnesswi

Instagram: http://www.instagram.com/purefitnesswi

Pinterest: https://www.pinterest.com/purefitnesswi

STAY IN THE LOOP

Join our mailing list to receive the latest news and updates from our team.

You have Successfully Subscribed!