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Training, in one picture

Muscles, group by group

What each one does, and how to train it

Muscles, group by group - What each one does, and how to train it
  1. Chest — Pushes the arms forward and together. Train with: bench press, push-ups, dips.
  2. Shoulders — Lifts the arms up and out to the side. Train with: overhead press, lateral raises.
  3. Biceps — Bends the elbow. Train with: curls, chin-ups.
  4. Triceps — Straightens the elbow. Train with: pushdowns, dips, close-grip press.
  5. Abs — Bends and braces the trunk. Train with: planks, leg raises, crunches.
  6. Lats — Pulls the arms down and back. Train with: pull-ups, rows, pulldowns.
  7. Traps — Lifts and pulls back the shoulder blades. Train with: shrugs, rows, face pulls.
  8. Glutes — Drives the hips forward. Train with: hip thrusts, squats, lunges.
  9. Quads — Straightens the knee. Train with: squats, leg press, lunges.
  10. Hamstrings — Bends the knee and extends the hip. Train with: Romanian deadlift, leg curls.

General information, not medical advice. Start light and learn the movement first. Text and pictures were made with AI.

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