Which muscle groups to workout together

What are they? We've got the scoop. Online workout programs provide a convenient way to stay active without stepping foot in a gym. See the online fitness platforms our expert handpicked…. Here's what you need to know.

Health Conditions Discover Plan Connect. Muscle groups. What to pair together? Schedule for workouts. Types of exercises. Exercises that target certain muscles.

When to talk with a pro. The bottom line. Read this next. The 10 Best Running Shorts for Women for The 7 Best Manual Treadmills for Home. Combining leg and back exercises, for example, requires a lot of energy and puts pressure on the nervous system. If you have fully trained the first muscle group during the first round, you won't be capable of doing this again with the same intensity for a different muscle group in the second round.

This is because muscle groups do not work on their own. With bench presses, for example, you mainly work on your chest muscles, but at the same time you are working on your shoulders and triceps. In order to maximise growth, it's best to focus on just one major muscle group each session chest, legs or back. Supplement your workout with exercises that focus on two smaller muscle groups biceps, triceps, hamstrings, calves, abs and shoulders.

The perfect combination for each training session to get the most out of your workout and to build serious muscles is presented below. Spread these sessions over three days, potentially with a rest day in-between.

For example, the bench press targets the chest, triceps, and shoulders, making it ideal for day 3 of this routine. Below are some examples of exercises that work major muscle groups.

People can choose to individualize a workout by adding or taking away these moves. They can also swap out exercises to maintain variety in their workout. When considering a regular workout routine, it may help to structure which exercises to perform. For example, people may find it useful to separate strength training exercises by muscle groups to give their muscles more time to recover.

It is also important for people to include sufficient rest between workout days to avoid overtraining. It may also be beneficial to warm up before exercising and to concentrate on good form and technique while exercising.

Performing particular exercises and eating the right foods can help a person build muscle over time. Learn about the types of exercise and diet that…. A look at how long it takes to build muscle by working out.

Included is detail on macronutrients and the best way to build muscle safely and…. People can strengthen and define the lower chest by performing exercises that target the pectoral muscles. These exercises use either barbells…. There is evidence that some beneficial muscle-building supplements include protein, creatine, and caffeine. NordicTrack Vault and Tempo both offer workout mirrors suitable for exercising at home.

Learn more here. Which muscle groups can people work out together? Medically reviewed by Daniel Bubnis, M. Importance Which muscle groups to pair Beginners Advanced lifters Example workout Exercise list Summary Regular strength training can help build muscle and improve health. We can reduce our list of muscle groups by combining some of them to get the 6 major muscle groups that bodybuilders, lifters, and fitness enthusiasts should be targeting throughout their weekly routines.

For example, the biceps brachii and triceps brachii can be combined with forearm muscles like the brachioradialis into a general Arm group. Further combinations can be made by combining that group with muscles that frequently work in tandem with the arm, like the shoulder and chest muscles. This interplay between different muscle groups makes it easier to combine them for significantly more effective workouts.

Your biceps work with the abs and back muscles to execute pulling movements while the triceps team up with chest and shoulder muscles to complete pushing movements. Working out these closely related muscle groups during the same workout session is ideal because one group can rest while the other is working.

That means you can work both to exhaustion without long rest periods that will kill your drive. This move provides most of the same benefits of a bench press without requiring you to break form and adjust weights or fuss around with bumper plates. Lie on the incline bench facing up with your feet flat on the ground. Pick up one dumbbell in each hand using an overhand grip palms facing ahead of you before raising them more or less above your eyes with your elbows almost straight.

Take a deep breath in while you slowly lower the dumbbells toward the top of your chest. Move them to the outside of your torso when they get near to it. Exhale and push the weights back up to the starting position, taking care to keep your elbows directly underneath your wrists throughout the exercise.

Build a massive back with this move. All you need is a flat bench and a dumbbell. Place the dumbbell to one side of the bench where you can reach it and then get into the starting position. Put your left leg onto the bench and grab the left side of the bench with your left hand. Pick up the dumbbell with your palm facing your body.

Bring the dumbbell up to your chest by hinging your elbow. The biceps will get a nice workout incidentally anyway.

Slowly lower the dumbbell back to the starting position. Complete all your reps with the right arm before switching to the left side to do the same number. You can do these kickbacks with or without a bench. Take a dumbbell in each hand with your palms facing each other. Maintain a straight spine and tuck your elbows in at your sides. Your hands should be slightly behind your body when your elbows are straight. The lat pulldown machine is the easiest way to perform this exercise but you can still give your latissimus dorsi a great workout by approximating this move with a resistance band and a horizontal object like a broomstick.

Grab the overhead bar with a wide reverse grip. Meaning with your palms facing behind you. The reverse grip activates your back and forearm muscle groups with less emphasis on the biceps brachii, which is better for overall strength and functionality.