The Best Workout for Each Muscle Group

Are you ready to get that toned body you’ve always wanted? Discover the most effective workouts for every muscle group that can help you achieve your fitness goals. You can finally get that toned physique you’ve always dreamed of!

Quick facts: Best Workout For Each Muscle Group

  • ✅ Squats are the most effective exercise for strengthening the quads, glutes, hamstrings, and core muscles – Harvard Medical School
  • ✅ Pull-ups are the best exercise for building and strengthening back muscles – American Council on Exercise
  • ✅ Deadlifts are the best exercise for building strength in the hip and thigh muscles – American Council on Exercise
  • ✅ Bench press is the best exercise for strengthening the chest muscles – American Council on Exercise
  • ✅ Planks are the best exercise for strengthening the abdominal and core muscles – American Council on Exercise

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The best exercises to target the chest muscles are typically chest presses and chest flies. Chest presses involve pushing a weight away from the body, while chest flies involve bringing the arms together in a hugging motion. Both of these exercises target the chest muscles and will help to build strength and size.

Let’s look at a few more exercises to target the chest:


Push-ups are one of the most effective chest building exercises and are known for their versatility. Push-ups work the muscles in your chest, as well as your shoulders and triceps. For an extra challenge, try different variations including wide arm push ups, decline push ups, and even one arm push ups.

To maximize results from this exercise, focus on proper form and ensure that your arms are straight throughout the entire movement. It’s important to keep in mind that while there may be some disagreements among fitness professionals on how many reps you should complete at one time, doing multiple sets of 10 – 15 reps is a reliable way to build strength over time.

Bench Press

The Bench press is one of the best exercises for training your chest muscles, as it targets all of the major muscles in your chest and allows you to lift heavier weights.

To perform the bench press, lie on a flat bench and hold a barbell above your chest. Lower the barbell down to your chest, pause at the bottom, and then push it back up to its starting position. It’s important to maintain good form throughout this exercise so that you don’t put unnecessary pressure on your shoulders or elbows.

The bench press can be done as part of a full-body workout routine or as part of a chest specific workout plan. For best results, aim for:

  • 3-4 sets of 8-12 repetitions
  • with heavy weights.


Flyes, or fly exercises, refer to any type of chest exercise focusing on the area between the shoulder blades. The most popular types of flyes are cable and dumbbell flyes. The primary muscle group worked with these movements is the pectoralis major, which is responsible for the horizontal adduction of the arms when they are away from your centerline. Flyes additionally work secondary muscles such as your anterior deltoids, rhomboids and trapezius.

When performing a proper flye motion, you will want to move your arms in a semicircle motion away from your body and then inwards as if you were hugging yourself at the top position. This is a great exercise to add variety and intensity to your chest workout routine by allowing you to provide different ranges of motion for different muscle fibers to work within one exercise.


Your back muscle group is an important one as it is part of your core and supports your entire body. Strengthening your back muscles can help improve your posture, reduce pain, and even improve your overall performance. To get the most out of your back workouts, it is important to choose exercises that target your specific muscle groups.

Let’s look at some of the best exercises for the back:


Pull-ups are an essential bodyweight exercise for developing strength and muscle in the upper body. This exercise can be done with the palms facing away from you (known as a “palms facing away” pull-up) or with the palms facing towards you (known as a chin-up). Pull-ups target the back muscles, particularly latissimus dorsi or “lats” and trapezius muscles or “traps”.

Depending on your starting position, pull-ups may also targeted your biceps, triceps, and core muscles. When performing pull-ups, it is important to maintain proper form by avoiding swinging movements that could cause injury.

An alternative to pull-ups if you don’t have access to a bar are bent over rows which target many of the same muscles but are performed while holding dumbbells in each hand instead of a bar.

Bent-over Barbell Rows

Bent-over barbell rows are an effective exercise for targeting the back muscles, including the rhomboids, middle and lower trapezius, and rear deltoids.

This compound lift primarily works the back muscles of your upper body. You’ll place your feet shoulder-width apart while standing in front of a loaded barbell, then hinge at the hips and bend your knees very slightly to lower yourself until your torso is parallel to the floor. From this position, you’ll use your back muscles to pull the bar up towards your chest—keep it close to you—then lower it back down in a slow and controlled manner.

Bent-over barbell rows can be used as part of an overall upper body workout routine or as an accessory exercise for other lifts. Be sure to maintain proper form throughout each repetition, taking care not to swing or jerk the weight up with momentum but instead focus on feeling every muscle working through each rep.

Lat Pull-downs

Lat pull-downs are a popular exercise used to target the latissimus dorsi (lats) muscle group in the back. The movement focuses on building strength, power and stability in the lats, and works multiple muscles at once. The lat pull-down is an effective exercise for developing a strong upper body and improving posture.

While using proper form is essential for effectively targeting the lats, you can also use different variations of this move to hit other areas of your back. Variations include:

  • Close grip lat pull-downs
  • Wide grip lat pull-downs
  • Reverse grip lat pull-downs

For those interested in optimally developing their upper body strength and size, adding these exercises to their weekly training program is recommended.


Shoulder workouts are essential for muscle definition and toning. Working out your shoulder muscles will improve your posture, balance, and prevent shoulder injuries. Let’s take a look at some of the best shoulder workouts you can do to achieve the desired results:

Shoulder Press

The shoulder press is an effective way to strengthen and tone the muscles in the shoulders. It is a compound exercise that engages several muscle groups, including the deltoids (shoulder muscles), triceps, trapezius, and upper chest muscles.

The shoulder press can be performed using either a standing or seated position and with various types of weights. To perform a standing shoulder press, begin by standing up straight with your feet hip-width apart in front of a barbell or dumbbells and hold them up at chest height. Your elbows should be slightly bent and your palms facing forward. You then need to press the weights up above your head until your arm is fully extended above you with your palms facing forward. Slowly lower the weight back down to the starting position and repeat for desired repetitions.

Upright Rows

Upright rows are a great exercise to target the middle parts of the deltoids (shoulder muscles), as well as the middle and lower traps. This exercise can be done with either a barbell or a pair of dumbbells.

To begin, stand upright with your feet placed hip-distance apart, and hold a barbell in an overhand grip with your hands slightly wider than shoulder-width apart. Position the bar in front of your thighs, then pull it up towards your collarbone. As you lift the bar up, make sure to keep your elbows higher than your wrists so that you can fully mobilize the deltoids. Once you reach the top of the movement, pause for one second and squeeze your shoulders before lowering back down to complete one rep. Be sure to keep your core muscles tight throughout this exercise and engage them every time you lift up the bar.

Upright rows are a great addition to any shoulder workout routine!

Side Laterals

Side Laterals, also known as Side Lateral Raises, are a type of shoulder exercise specifically designed to target the lateral heads of the deltoids. This exercise can be performed using dumbbells or resistance bands.

When performing this exercise, you will stand with your feet shoulder-width apart and keep your arms extended along your sides. Then, slowly raise your arms out to the sides until they reach shoulder height before lowering them back down to start position.

To maximize results, perform 3 sets at 12-15 repetitions each with a light weight that allows you to keep proper form throughout the entire exercise. Additionally, make sure to move slowly and concentrate on contracting your deltoids as you lift and lower the weight.

Side laterals are an effective way to build width in your shoulders and help increase overall upper body strength!


Training the arms and developing strength and size should be a priority for anyone looking to get a well-rounded physique. There are a wide variety of exercises and workouts for targeting the arms and our goal is to find the best ones for each muscle group. Let’s have a look at the best arm workouts out there:

Bicep Curls

Bicep curls are an effective exercise for targeting the biceps muscles. This two-headed muscle group is located on the front of the upper arm, and assists in elbow flexion, or bending at the elbows.

Bicep curls can be performed in a variety of ways by changing the type of equipment used. Most commonly, a set of dumbbells is used to perform this exercise. Alternatively, an E-Z curl bar or resistance band may also be used to achieve similar results. Proper form should always be followed to ensure maximum benefit and to avoid injury.

When performing bicep curls with dumbbells, begin by standing with your feet shoulder width apart and grasping both weights with your palms facing up towards your shoulders. Keep your core engaged as you curl both arms upwards towards your shoulders and exhale during this part of the movement. Pause for a moment before slowly releasing the weights back down to your starting position while inhaling on this part of the movement. Repeat for desired repetitions or sets.

Tricep Pushdowns

Tricep pushdowns are one of the most effective exercises for engaging and strengthening your triceps muscles. The exercise involves using a cable machine, pulling the cable down with both hands while keeping them close to your body. This targets the triceps directly and engages more muscle fibers than other exercises would, such as a triceps extension or a diamond push-up.

Pushdowns can be performed in different ways, such as with an EZ Bar attachment, rope handle attachment, or even a close-grip bar. Different grips will target different portions of the triceps and will help you develop that portion in particular. You can also use either free weights or machines depending on what level of resistance you prefer for this exercise. Start with lighter weight until you get comfortable performing the motion correctly.

Hammer Curls

Hammer curls are a great way to work the biceps and brachialis muscles in the arms. This exercise works both of these muscle groups at the same time, which makes it an efficient move that can be included in your workout routine.

To perform hammer curls, begin by standing or sitting with dumbbells in each hand, palms facing your body. Keeping your elbows close to your body and engaging the core, curl up until the dumbbells reach shoulder height. Make sure to keep your wrists in line with your forearms throughout the entire movement for maximum isolation of the muscles being worked. Lower back down and repeat for desired number of reps and sets.

Hammer curls are excellent for working both biceps and brachialis muscles, so make sure to add them into your routine for better arm development!


The leg muscles are arguably the most important muscle group, as they can help increase your speed, power, and endurance. Squats, lunges, and deadlifts are some of the best exercises for strengthening the leg muscles and can be done with or without weights.

Let’s take a look at some of the other exercises that are good for working out your legs:


Squats are a full-body exercise that work several muscle groups, including the quadriceps, glutes, hamstrings, core and back muscles. When performed correctly and with proper form, squats can be an effective and safe way to strengthen your lower body.

Squats can be performed using a weighted barbell or using no additional weight (bodyweight squats). As a result of their versatility and effectiveness, squats are widely considered one of the best exercises for athletes. Depending on how you perform them and what equipment you use, squats can be used to target individual muscle groups or as part of a complete workout.

Bodyweight squats also make an excellent addition to any daily warm-up routine as they help increase flexibility while strengthening the lower body muscles.


Lunges are a great multi-joint exercise that target both the hips and the legs, making it an ideal workout to perform if you’re looking to strengthen and tone those areas. Lunges focus on the quads, glutes, calves and hamstrings throughout various exercises. It’s important to keep your core engaged while performing lunges to ensure that your body is moving as one unit and not putting unnecessary strain on any particular muscle group.

When performing lunges, start by standing with your feet hip-width apart, then take a long step forward with one leg. With both legs bent at a 90 degree angle, lower yourself toward the floor until both knees are at a 90 degree angle; then stand back up straight. Repeat for desired repetitions before switching legs.

Leg Press

The leg press is an exercise used to isolate the large muscles of the legs, namely the quads, glutes and hamstrings. This machine is easy to use and provides a great workout for all levels of exercisers. It can be done from either seated or standing positions depending on the machine and preferences. For beginners, it’s best to start with lighter weight as it’s essential to become comfortable with proper form first before proceeding with heavier weights.

The leg press targets the three main muscle groups of the legs which include: quadriceps, hamstrings and glutes. It’s important to maintain a balanced effort between these muscle groups in order for full-leg development.

A few tips for proper form when doing the leg press include:

  • Feet should be flat against the footplate.
  • Back should remain in contact with seatback.
  • Knees should not exceed 90 degrees of flexion.
  • Keep your head in neutral position throughout exercise.

FAQs about: Best Workout For Each Muscle Group

Q: What is the best workout for chest muscles?

A: The best workout for chest muscles is the incline bench press. This exercise works the chest muscles, as well as the front of the shoulders and triceps.

Q: What is the best exercise for biceps?

A: The best exercise for biceps is the barbell curl. This exercise works the biceps and is a great way to build strength in the arms.

Q: What is the best workout for the legs?

A: The best workout for the legs is the squat. This exercise works all of the major muscles in the legs, including the glutes, quads, hamstrings, and calves.

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