muscle groups

If you want to build muscle, it's important to have a well-rounded workout routine that targets different muscle groups. Here are 20 exercises to consider incorporating into your routine, along with the muscle groups they target:

Bench press: Targets chest, triceps, and shoulder muscles. In this exercise, you lie on a bench and use a barbell or dumbbells to push the weight up and down.

Push-ups: Targets chest, triceps, and shoulder muscles. In this exercise, you support your body with your hands and feet and lower and raise your body using your arms.

Pull-ups: Targets back, biceps, and forearm muscles. In this exercise, you hang from a bar and pull your body up towards the bar.

Rows: Targets back and bicep muscles. In this exercise, you use a barbell or dumbbells to pull weight towards your chest while leaning over.

Lat pulldowns: Targets back muscles. In this exercise, you use a machine to pull a weighted bar down towards your chest while sitting.

Chin-ups: Targets biceps and back muscles. Similar to pull-ups, but with palms facing towards you.

Dips: Targets triceps, chest, and shoulder muscles. In this exercise, you support your body with your arms and lower your body towards the ground and then push back up.

Plank: Targets core muscles. In this exercise, you support your body in a straight line with your forearms and toes.

Crunches: Targets abdominal muscles. In this exercise, you lie on your back and use your abdominal muscles to lift your shoulders off the ground.

Sit-ups: Targets abdominal muscles. Similar to crunches, but with a greater range of motion.

Squats: Targets leg and glute muscles. In this exercise, you use a barbell or dumbbells to lower your body towards the ground while keeping your back straight, and then push back up.

Deadlifts: Targets leg, glute, and back muscles. In this exercise, you use a barbell to lower the weight towards the ground while bending at the waist, and then straighten up and lift the weight.

Lunges: Targets leg muscles. In this exercise, you step forward with one leg and lower your body towards the ground while bending your front knee, and then push back up and step forward with the other leg.

Leg press: Targets leg muscles. In this exercise, you use a leg press machine to push weight away from your body using your legs.

Calf raises: Targets calf muscles. In this exercise, you raise your heels off the ground while standing on the balls of your feet.

Shoulder press: Targets shoulder muscles. In this exercise, you use a barbell or dumbbells to lift weight over your head.

Lateral raises: Targets shoulder muscles. In this exercise, you use dumbbells to raise your arms out to the side.

Bent-over lateral raises: Targets shoulder muscles. In this exercise, you use dumbbells and bend over, raising your arms out to the side.

Bicep curls: Targets bicep muscles. In this exercise, you use dumbbells or a barbell to lift weight towards your shoulders.

Tricep extensions: Targets tricep muscles. In this exercise, you use dumbbells or a barbell to lift weight above your head while keeping your elbows close to your head.

All of these exercises target different muscle groups and can help you build strength in different areas of your body. However, it's important to always work with proper form and progress slowly. Additionally, regularly changing up your workout program and adding in different variations is important to help you make progress.

Good luck fit girls and men.