Term
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Definition
| This muscle group has three parts, anterior (the front), medial (the middle), and posterior (the rear). Different movements target the different heads. The anterior deltoid is worked with push-ups, bench press, and front dumbbell raises. Standing lateral (side) dumbbell raises target the medial/lateral head. Rear dumbbell raises (done while seated and bent at the waist, or lying face down on a flat bench) target the posterior head. |
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Term
| Latissimus Dorsi (Back-upper) |
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Definition
| Large muscles of the mid-back. When properly trained they give the back a nice V shape, making the waist appear smaller. Exercises include pull-ups, chin-ups, one arm bent rows, dips on parallel bars, and the lat pull-down machine. |
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Term
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Definition
| Large fan shaped muscle that covers the front of the upper body. Exercises include push-ups, pull-ups, regular and incline bench press, and the pec deck machine. |
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Term
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Definition
| These muscles include the rectus abdominus, a large flat muscle, and the external obliques, which run down the sides and front of the abdomen. Exercises such as standard crunches and curls target the rectus abdominus. Reverse curls and crunches (where the hips are lifted instead of the head and shoulders) target the lower ones |
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Term
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Definition
| This group of muscles includes the gastrocnemius and the soleus. The gastrocnemius is what gives the muscle its strong rounded shape. The soleus is a flat muscle running under the gastrocnemius. Doing standing heel raises give the gastrocnemius a good workout, while seated or bent knee heel raises place special emphasis on the soleus. These small muscles can handle a relatively large amount of weight. |
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Term
| Abductor and Adductors (LEGS) |
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Definition
| These are the muscles of the inner and outer thigh. One of these is on the outside and move the leg away from the body. The other is on inside and pull the leg across the centerline of the body. These muscles can be worked with a variety of side-lying leg lifts, standing cable pulls, and multi-hip machines. |
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Term
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Definition
| These muscles make up the back of the thigh. Exercises include squats, lunges, leg press machine, and leg curl machine. |
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Term
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Definition
| This group of muscles makes up the front of the thigh. There are four parts to this big muscle. Exercises include squats, lunges, leg extension machine, and leg press machine. |
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Term
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Definition
| This group of muscles includes the maximus, which is the big muscle covering your butt. Common exercises are the squat and the leg press machine. This muscle also come into play during lunges, tall box step ups, and plyometric jumps. |
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Term
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Definition
| This muscle composes the front of the upper arm. Involved in flexing the arm, the most common exercise to work this muscle is curls. They can be done with a barbell, dumbbells, or a machine. Other movements like chin-ups and upright rows also involve the muscle. |
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