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MUSCLE GROUPS AND CORRESPONDING EXERCISES The skeletal muscles of the body are frequently categorized into muscle groups, usually based on the general location of the muscles. Some resources may list eight muscle groups, others ten, twelve, or even fifteen. Whatever resource the student is using, the point is the same: to recognize the different areas of the body and how they move with the assistance of the musculoskeletal system. In the current Body Conditioning class, the instructor will present exercises for eleven major muscle groups. Many of the exercises performed are listed, below. As you progress through the class, please do work to identify the body’s major muscle groups, the predominant muscles in each group, as well as example exercises used to work those muscles. MAJOR MUSCLE GROUP Chest SPECIFIC MUSCLE(S) Pectorals Major Pectoralis Minor EXERCISES Dumbbell chest press Dumbbell Fly Push-ups Bench press Back Latissimus Dorsi Rhomboideus Major Teres Major Trapezius Erector Spinae Bent rows - barbell One-arm dumbbell row Modified deadlift Lat pull-down Seated row Back extension Supine bridge Shoulders Deltoid Trapezius Lateral raise Front raise Shoulder press - barbell Shoulder press - dumbbell Shoulder shrug Upright row Front of the Upper Arm (Biceps) Biceps Brachii Brachialis Dumbbell curl Barbell curl Reverse curl Hammer curl (brachioradialis) Chin-up - underhand Rear of the Arm (Triceps) Triceps Brachii Kickback Tricep extension Tricep press Dip Tricep push-down/press-down Muscle Groups and Corresponding Exercises (continued) MAJOR MUSCLE GROUP Forearms SPECIFIC MUSCLE(S) Brachioradialis Forearm flexors Forearm extensors EXERCISES Wrist curl Reverse wrist curl Wrist roller Abdominals Rectus Abdominis Transversus Abdominis Abdominal crunch Modified leg raise Prone bridge Side bridge Oblique crunches Pilates-based exercises Buttocks (Gluteals) Gluteus Maximus Gluteus Minimus Gluteus Medius Piriformis Squat Lunge Side leg lifts Supine bridge Deadlift Step-up Standing/prone hip extension Leg press Front of the Leg (Quadriceps) Rectus Femoris Vastus Lateralis Vastus Medialis Vastus Intermedius Leg extensions Squats Lunges Leg press Rear of the Leg (Hamstrings) Biceps Femoris Semimembranosus Semitendinosus Leg curls Squats Lunges Standing/prone hip extension Supine bridge Calves Gastrocnemius Soleus Calf raise Calf press Some points to recognize: • Some exercises overlap more than one muscle group • Some exercises can be performed with either a single bar (barbell) or two dumbbells • The above list is not an exhaustive one
