D
drake
Guest
before developing a bodybuilding program it is very useful to first understand where exactly the major muscle groups are located and how they might be effectively trained
The Deltoids
The Deltoid muscles are the shoulder muscles. They consist of the Anterior Deltoid (to the front of the shoulder), the Medial Deltoid (The side of the shoulder) and the Posterior Deltoid (the back of the shoulder). All three heads can be worked together by performing dumbbell or barbell shoulder press or different exercises can be used to target pressure on specific heads of the Deltoid.
To exercise the Anterior Deltoid alone you might employ bench press or front dumbbell shoulder raises. For the Medial (or laterior) Deltoid you may incorporate the side dumbbell raises. Finally for the Posterior Deltoid, a good exercise is the rear dumbbell raise (best done leaning forward against an inclined bench.
Pectoralis Major
The Pectoralis Major is the large muscle that covers the upper chest. Good ways to work them are the bench press, the pec deck machine or dumbbell fly's (performed lying on a bench with a dumbbell in each hand and using a wide hugging movement).
The Biceps
The biceps are located to the front of the upper arms. They may be worked by performing barbell or dumbbell curls, either sitting or standing. The preacher curl bench is also a very good way to isolate the biceps.
The Triceps
These muscles are located to the back of the upper arms and may be worked either as a part of a compound movement (such as bench press or shoulder press) or in isolation by performing tricep extensions, dips or tricep kick-backs.
The Trapezius
The upper Trapezius is located in the upper area of the back. It runs from the back of the neck to terminate at the shoulders. To work it you can perform the shoulder shrug movement with a dumbbell in each hand. Or alternatively the upright barbell row is also a good way to focus load on this muscle.
The Rhomboids
These muscles are located between the shoulder blades and may be worked by performing any movement that brings together the shoulder blades. For example chin ups or using the pull down bar focus strain quite on these muscles.
The Latisimus Dorsi
These are the triangular muscles in the middle of the back. They may be worked in a variety of ways, including performing chin-ups using the pull-down bar or by incorporating the one arm bent dumbbell row (best performed with one knee on a bench).
The Abdominals
The Abdominals include the rectus abdominus and the external obliques. The rectus abdominus is the large muscle that covers the front of the abdomen (note that it only appears to consist of six muscles due to its multi-headed anatomy). The external obliques run along the side and front of the abdomen. Abdominal crunches target the upper part of the abdominus, whilst leg raises target the lower part of the abdominus.
To work the obliques it is best either to perform the twisting crunches or the dumbbell side dips.
The Lower Back
In the lower back are the erector spinae muscles. The purpose of these muscles is to extend the back and to maintain posture. They may be worked either as a part of a compound exercise (such as the squat or deadlift) or in isolation by using the back extension machine
The Quadriceps
These muscles are located to the front of the thighs. They may be worked as part of a compound exercise (such as the squat or leg press) or in isolation by performing the leg extension.
The Gluteals
This muscle group includes the gluteus maximus (a muscle that covers the buttocks). It may be worked by performing the squat or the leg press. Note that if the legs go below an angle of 90 degrees when performing these exercises, damage can occur to the knees.
The Hamstrings
The muscles are located at the back of the thighs (below the gluteus maximus) and may be worked in compound movements (again such as squats or the leg press) or in isolation by performing the leg curl.
The Hip Abductors and Adductors
The Hip Abductors are located on the outside of the thighs and act to lift the legs sideways away from the body. The Hip Adductors are located in the inner thigh and act to move the legs back towards the center. These muscles are best worked using the variety of leg side-extension machines that are available at most gyms.
The Calves
The calves are located to the rear of the lower legs and consist of the gastrocnemius and the soleus. The gastrocnemius is what gives the calve its width, whilst the soleus gives it thickness. They may best be worked by performing calve raises (standing for the gastrocnemius and sitting or bent legged for the soleus).
The Deltoids
The Deltoid muscles are the shoulder muscles. They consist of the Anterior Deltoid (to the front of the shoulder), the Medial Deltoid (The side of the shoulder) and the Posterior Deltoid (the back of the shoulder). All three heads can be worked together by performing dumbbell or barbell shoulder press or different exercises can be used to target pressure on specific heads of the Deltoid.
To exercise the Anterior Deltoid alone you might employ bench press or front dumbbell shoulder raises. For the Medial (or laterior) Deltoid you may incorporate the side dumbbell raises. Finally for the Posterior Deltoid, a good exercise is the rear dumbbell raise (best done leaning forward against an inclined bench.
Pectoralis Major
The Pectoralis Major is the large muscle that covers the upper chest. Good ways to work them are the bench press, the pec deck machine or dumbbell fly's (performed lying on a bench with a dumbbell in each hand and using a wide hugging movement).
The Biceps
The biceps are located to the front of the upper arms. They may be worked by performing barbell or dumbbell curls, either sitting or standing. The preacher curl bench is also a very good way to isolate the biceps.
The Triceps
These muscles are located to the back of the upper arms and may be worked either as a part of a compound movement (such as bench press or shoulder press) or in isolation by performing tricep extensions, dips or tricep kick-backs.
The Trapezius
The upper Trapezius is located in the upper area of the back. It runs from the back of the neck to terminate at the shoulders. To work it you can perform the shoulder shrug movement with a dumbbell in each hand. Or alternatively the upright barbell row is also a good way to focus load on this muscle.
The Rhomboids
These muscles are located between the shoulder blades and may be worked by performing any movement that brings together the shoulder blades. For example chin ups or using the pull down bar focus strain quite on these muscles.
The Latisimus Dorsi
These are the triangular muscles in the middle of the back. They may be worked in a variety of ways, including performing chin-ups using the pull-down bar or by incorporating the one arm bent dumbbell row (best performed with one knee on a bench).
The Abdominals
The Abdominals include the rectus abdominus and the external obliques. The rectus abdominus is the large muscle that covers the front of the abdomen (note that it only appears to consist of six muscles due to its multi-headed anatomy). The external obliques run along the side and front of the abdomen. Abdominal crunches target the upper part of the abdominus, whilst leg raises target the lower part of the abdominus.
To work the obliques it is best either to perform the twisting crunches or the dumbbell side dips.
The Lower Back
In the lower back are the erector spinae muscles. The purpose of these muscles is to extend the back and to maintain posture. They may be worked either as a part of a compound exercise (such as the squat or deadlift) or in isolation by using the back extension machine
The Quadriceps
These muscles are located to the front of the thighs. They may be worked as part of a compound exercise (such as the squat or leg press) or in isolation by performing the leg extension.
The Gluteals
This muscle group includes the gluteus maximus (a muscle that covers the buttocks). It may be worked by performing the squat or the leg press. Note that if the legs go below an angle of 90 degrees when performing these exercises, damage can occur to the knees.
The Hamstrings
The muscles are located at the back of the thighs (below the gluteus maximus) and may be worked in compound movements (again such as squats or the leg press) or in isolation by performing the leg curl.
The Hip Abductors and Adductors
The Hip Abductors are located on the outside of the thighs and act to lift the legs sideways away from the body. The Hip Adductors are located in the inner thigh and act to move the legs back towards the center. These muscles are best worked using the variety of leg side-extension machines that are available at most gyms.
The Calves
The calves are located to the rear of the lower legs and consist of the gastrocnemius and the soleus. The gastrocnemius is what gives the calve its width, whilst the soleus gives it thickness. They may best be worked by performing calve raises (standing for the gastrocnemius and sitting or bent legged for the soleus).