Whether you're building your first workout plan or fine-tuning your split routine, knowing exactly which exercises hit each muscle group is key to efficient and effective training. This detailed breakdown gives you a body-part-by-body-part guide to the most proven, reliable, and accessible exercises—covering everything from compound lifts to isolation moves.
🏋️ Chest
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Main Exercises:
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Bench Press (Barbell or Dumbbell)
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Incline Bench Press
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Push-Ups
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Chest Dips
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Accessory / Isolation Moves:
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Cable Flys
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Pec Deck Machine
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Dumbbell Pullover
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💪 Back
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Main Exercises:
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Pull-Ups / Chin-Ups
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Barbell Bent-Over Rows
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Deadlifts
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T-Bar Rows
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Accessory Moves:
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Seated Cable Rows
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Lat Pulldowns
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Reverse Flys
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💥 Shoulders
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Main Exercises:
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Overhead Press (Barbell or Dumbbell)
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Arnold Press
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Accessory / Isolation Moves:
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Lateral Raises
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Front Raises
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Rear Delt Flys
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Face Pulls
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💪 Biceps
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Main Exercises:
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Barbell Curls
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Dumbbell Curls
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Chin-Ups
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Accessory Moves:
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Preacher Curls
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Concentration Curls
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Hammer Curls
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🔩 Triceps
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Main Exercises:
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Close-Grip Bench Press
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Dips
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Overhead Triceps Extensions
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Accessory Moves:
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Triceps Pushdowns
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Skull Crushers
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Kickbacks
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🦵 Legs (Quads, Hamstrings, Glutes, Calves)
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Main Exercises:
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Squats (Back, Front)
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Romanian Deadlifts
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Lunges
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Leg Press
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Accessory Moves:
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Hamstring Curls
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Glute Bridges / Hip Thrusts
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Calf Raises
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Bulgarian Split Squats
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🧱 Core
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Main Exercises:
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Hanging Leg Raises
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Ab Rollouts
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Planks
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Accessory Moves:
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Cable Woodchoppers
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Russian Twists
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Weighted Sit-Ups
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🔍 Quick Reference: Muscle-Specific Exercise Guide
| Muscle Group | Key Exercises |
|---|---|
| Chest | Bench Press, Cable Flys |
| Back | Deadlifts, Pull-Ups |
| Shoulders | Overhead Press, Lateral Raises |
| Biceps | Curls, Chin-Ups |
| Triceps | Dips, Pushdowns |
| Quads | Squats, Leg Press |
| Hamstrings | Romanian Deadlifts, Hamstring Curls |
| Glutes | Hip Thrusts, Lunges |
| Calves | Calf Raises |
| Core | Planks, Leg Raises |
Personal Insight: What Worked for Me
When I first started training, I made the common mistake of following random workouts instead of understanding which muscles I was targeting. Once I organized my plan around muscle-specific exercises and tracked my progress weekly, results skyrocketed. For example, alternating deadlifts with barbell rows completely changed the thickness of my back, while consistent face pulls helped relieve shoulder tension from long hours at a desk.
A clear list of exercises by muscle group allows you to plan smart, avoid plateaus, and build balanced strength. Whether you're a beginner or returning lifter, return to this guide whenever you’re building a new training block—it’s all here.
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