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70+ Best Exercises To Train Every Muscle Group

best exercises for each muscle group

Understanding the main muscle groups in a body and knowing the most effective exercises for each one of them is a key to developing an impressive physique. In this article, we’re going to present you with a list of the best exercises for every major muscle group.

Chest

  1. Bench Press
  2. Flat Dumbbell Press
  3. Incline Dumbbell Press
  4. Cable Bench Press
  5. Dips
  6. Pushups
  7. Hindu Pushups
  8. Plyo Pushups
  9. Cable Chest Fly
  10. High To Low Cable Crossover

Back

  1. Pullups
  2. Barbell Row
  3. T-Bar Row
  4. Pendlay Row
  5. Inverted Row
  6. Kettlebell Row
  7. Landmine Row
  8. Bent Over Dumbbell Row
  9. Deadlift
  10. Lat Pulldown
  11. Straight Arm Pulldown
  12. Dumbbell Pullover
  13. Dumbbell High Pull
  14. Back Hyperextension

Biceps

  1. Chinup
  2. Barbell Curl
  3. Dumbbell Curl
  4. Resistance Band Curl
  5. Spider Curl
  6. Incline Curl
  7. Waiter Curl
  8. Drag Curl
  9. “No Money” Curl
  10. Australian Chinups

Triceps

  1. Tricep Dips
  2. Tricep Pushdowns
  3. Skull Crushers
  4. Close Grip Barbell Press
  5. Tricep Kickbacks
  6. Standing Overhead Tricep Extension
  7. Seated Overhead Tricep Extension
  8. Lying Tricep Extension
  9. Bodyweight Tricep Extension
  10. Cobra Pushups

Shoulders & Traps

  1. Standing Barbell Overhead Press
  2. Standing Dumbbell Press
  3. Resistance Band Shoulder Press
  4. Handstand Pushups
  5. Dumbbell Front Raise
  6. Side Lateral Raise
  7. Shoulder L Raise
  8. Rear Dealt Row
  9. Plate Pressout
  10. Landmine Press
  11. Shoulder Figure 8s
  12. Bus Driver
  13. Rear Delt Fly
  14. Face Pulls
  15. Barbell Shrug
  16. Overhead Trap Raise
  17. Dumbbell Prone Press

Abs

  1. Dragon Flag
  2. Ab Rollout
  3. Leg Raises
  4. Hanging Corkscrews
  5. Crunch
  6. Plank
  7. Side Plank
  8. Side Plank With Oblique Twist
  9. Russian Twist
  10. Swiss Ball Ab Tucks

Legs

  1. Barbell Squat
  2. Barbell Front Squat
  3. Overhead Squat
  4. Pistol Squat
  5. Goblet Squat
  6. Kneeling Squat
  7. Split Squat
  8. Lunge
  9. Cossack Squat
  10. Bulgarian Split Squat
  11. Romanian Deadlift
  12. Stiff Leg Deadlift
  13. Sumo Deadlift
  14. Barbell Hip Thrust
  15. Nordic Ham Curl
  16. Standing Calf Raises
  17. Cable Pull Through

Conclusion

As you can see, there are plenty of exercises to choose from for each muscle group. Pick the exercises you prefer that you think will fit your workout routine and start gaining muscles fast.