Muscles
Every major muscle group with the gym exercises that train it. Browse 22 muscles by region and learn how to train each one.
Push
Chest
Pecs for flat, incline, decline and fly patterns.
Front delts
Anterior shoulder work from overhead and incline press patterns.
Side delts
Lateral shoulder cap work from raises and upright pulls.
Pull
Lats
Wide back work through vertical pulls, rows and pullovers.
Upper back
Rhomboids and mid traps for rows, scapular control and posture.
Traps
Upper traps and trap-dominant pulls, shrugs and carries.
Rear delts
Rear shoulder work from fly, face pull and row variations.
Neck
Neck flexion and extension for a thicker, more resilient neck.
Arms
Biceps
Elbow flexion from curls, chins and neutral-grip pulls.
Triceps
Elbow extension from presses, dips and extension patterns.
Forearms
Grip, wrist flexion, wrist extension and loaded holds.
Core
Abs
Trunk flexion, bracing and hanging leg raise patterns.
Obliques
Rotation, anti-rotation and side-bending work.
Lower back
Spinal erectors through hinges, extensions and bracing.
Serratus
Serratus anterior — punches, protraction and overhead reach for the rib-cage finger lines.
Legs
Glutes
Hip extension and abduction from thrusts, bridges and squats.
Quads
Knee extension and squat-dominant leg work.
Hamstrings
Hip hinges and knee-flexion patterns for the back of the thigh.
Adductors
Inner thigh work from adduction, wide squats and lateral lunges.
Abductors
Outer hip — abduction work for hip stability and a balanced lower body.
Calves
Ankle extension and lower-leg stability.
Tibialis
Front shin — dorsiflexion work for knee health and balanced lower legs.