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Best Exercises Targeting Each Muscle Group: Back; Biceps; Chest

With all of the fitness equipment and different workouts available, it can be difficult to decide which one will offer the most effective workout for you. This article offers a breakdown of the three muscle groups that are targeted by popular exercises – the location, the best type of exercise for them, and how long you should do that particular exercise for.

How to Target the Back Muscles

One of the best exercises for targeting the back muscles is the dumbbell row. This exercise allows you to really focus on the muscles in your back, and it also helps to improve your posture. To do this exercise, start by standing with your feet shoulder-width apart and a dumbbell in each hand. Then, bend at the waist and keep your back straight as you row the weights up to your chest. Make sure to keep your elbows close to your body as you do this. You can also try doing this exercise with a barbell instead of dumbbells.

Exercises for the Biceps

There are a number of great exercises that can help to target the biceps and build strength in this muscle group. Some of the best exercises for the biceps include:

  1. Barbell Curls: This exercise is a great way to really work the biceps and build strength. To perform this exercise, start by standing with your feet shoulder-width apart and your knees slightly bent. Grip a barbell with an overhand grip, hands shoulder-width apart. From here, curl the weight up towards your chest, keeping your elbows close to your body. Slowly lower the weight back down to the starting position and repeat.
  2. Dumbbell Curls: This exercise is similar to barbell curls, but instead uses dumbbells. Start by standing with your feet shoulder-width apart and your knees slightly bent. Hold a dumbbell in each hand, palms facing forward. From here, curl the weights up towards your chest, keeping your elbows close to your body. Slowly lower the weights back down to the starting position and repeat.
  3. Hammer Curls: This exercise also uses dumbbells and is similar to dumbbell curls. However, instead of having your palms facing forward, they should be facing towards each other. From here, curl the weights up towards your chest, keeping your elbows close to your body. Slowly lower the weights back down to the starting position and repeat.
  4. Reverse-Grip Bicep Curls: This biceps exercise is done by standing with your feet shoulder-width apart and twisting one of the dumbbells inwards into itself so that it is held with a grip in which the palms of your hands are facing inwards. From here, curl the weight up towards your chest, keeping your elbows close to your body. Slowly lower the weight back down to the starting position and repeat.

Exercises for the Chest Muscles

The chest muscles are some of the largest and strongest muscles in the body. They are responsible for the movement of the arms and play a major role in posture and stability. A strong chest is essential for athletes who need to generate power through the arms, such as swimmers, baseball players, and tennis players. It is also important for everyday activities such as lifting, carrying, and pushing.

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There are a variety of exercises that can target the chest muscles. The most effective exercises are those that involve multiple joints and muscles groups. This allows you to generate more force and produce more results. Here are some of the best exercises for targeting the chest muscles:

  1. Push-ups: Push-ups are a classic exercise that targets the chest, shoulders, and triceps. They can be done with your bodyweight or with added resistance. If you are new to push-ups, start with your knees on the ground. As you get stronger, you can progress to traditional push-ups with your feet on the ground.
  2. Chest presses: Chest presses can be done with dumbbells, barbells, or machines. They target the chest muscles directly and are a great way to build strength. Start with an empty bar at first to get a feel for the exercise.
  3. Machine chest press: A machine chest press is a great way to target the chest muscles without putting as much strain on your back. If you are sitting in a chair, you can do seated chest presses. These machines can be found at most gyms and are incredibly effective.
  4. Incline bench presses: You can use an incline bench or a special incline bench that adjusts with weights on it or you can have someone sit behind you and put their hands on your shoulders to provide resistance.
  5. Decline bench presses: The decline barbell bench press is similar to the incline press except that it targets the upper part of your chest. To do this you must find a bench that is either elevated or drop the normal one.
  6. Incline dumbbell flys: Using dumbbells, hold the weight with one hand above your chest and then lower it over your chest in an arc like motion. Then repeat by raising the other arm.
  7. Pec deck: This is a machine specific to building the muscles of the chest and is great for targeting these muscles because it has two separate handles each of which moves independently so you can target both parts of your chest at once using this exercise.
  8. Dumbbell flies: Hold the dumbbells over your head and slowly lower them over your chest while keeping a slight bend in your elbows, this should be done in a controlled manner. Then raise the dumbbells back over your head in an arc like motion.
  9. Single arm dumbbell flies: This is similar to dumbbell flies but instead of using both arms you use only one arm.
  10. Incline bench press: This exercise works the upper chest and is performed on an incline bench where you lean back about 45 degrees and lift the weight up over your body slowly, then lower it slowly to repeat the movement.
  11. Dumbbell bench press: This exercise works the lower part of your chest, it is performed by lying on a flat or incline bench with your feet flat on the floor and holding onto a pair of dumbbells while lifting them up over your body slowly, then lowering them slowly to repeat the movement.
  12. Dumbbell pullovers: This exercise works your chest and is performed by lying on a flat or incline bench with your feet flat on the floor and holding onto a pair of dumbbells while lifting them up over your body slowly, then lowering them slowly to repeat the movement.
  13. Machine bench press: This exercise works your chest and is performed on a machine bench where you lie back with your feet flat on the floor and lift the weight up over your body, then lower it slowly to repeat the movement.
  14. Incline dumbbell flyes: This exercise works your upper chest and is performed on an incline bench where you lean back about 45 degrees and lift the weights up over your ips, then lower them slowly to repeat the movement.
  15. Incline cable cross-overs: This exercise works your upper chest and is performed on an incline bench with a low pulley over you, holding onto the handle in both hands while you lie back and pull it down toward your lower pecks, then raise it up over your upper torso to repeat the exercise.

Conclusion

We hope you enjoyed reading about the best exercises for targeting each muscle group. If you’re looking to build a well-rounded workout routine, be sure to include exercises from each muscle group in order to achieve the best results. And don’t forget, consistency is key – so make sure you stick with your new routine and give it time to work its magic!

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