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weight training Weight training is a common type of strength training for developing the strength, size of skeletal muscles and maintenance of strength.Keogh, Justin W, and Paul W Winwood. “Report for: The Epidemiology of Injuries Across the Weight-Traini ...
exercises organized by muscle groups.


Overview

The human body can be broken down into different muscles and muscle groups, which can be worked and strengthened by exercise. This table shows major muscles and the exercises used to work and strengthen that muscle.


Lower body


Quadriceps (front of thigh)


Squat

The squat is performed by squatting down with a weight held across the upper back (below the neck) and standing up straight again. This is a
compound exercise Strength training or resistance training involves the performance of physical exercises that are designed to improve strength and endurance. It is often associated with the lifting of weights. It can also incorporate a variety of training te ...
that also involves the
glutes The gluteus maximus is the main extensor muscle of the hip. It is the largest and outermost of the three gluteal muscles and makes up a large part of the shape and appearance of each side of the hips. It is the single largest muscle in the human ...
(buttocks) and, to a lesser extent, the
hamstrings In human anatomy, a hamstring () is any one of the three posterior thigh muscles in between the hip and the knee (from medial to lateral: semimembranosus, semitendinosus and biceps femoris). The hamstrings are susceptible to injury. In quadrupe ...
, calves, and the lower back. Lifting belts are sometimes used to help support the lower back. The freeweight squat is one of the three
powerlifting Powerlifting is a strength sport that consists of three attempts at maximal weight on three lifts: squat, bench press, and deadlift. As in the sport of Olympic weightlifting, it involves the athlete attempting a maximal weight single-lift effor ...
competition exercises, along with the
deadlift The deadlift is a weight training exercise in which a loaded barbell or bar is lifted off the ground to the level of the hips, torso perpendicular to the floor, before being placed back on the ground. It is one of the three powerlifting exercises, ...
and the
bench press The bench press, or chest press, is a weight training exercise in which the trainee presses a weight upwards while lying on a weight training bench. Although the bench press is a full-body exercise, the muscles primarily used are the pectorali ...
.Johnson-Cane et al., p. 170 ;Equipment: Squats can be performed using only the practitioner's body weight. For weighted squats, a
barbell A barbell is a piece of exercise equipment used in weight training, bodybuilding, weightlifting, powerlifting and strongman, consisting of a long bar, usually with weights attached at each end. Barbells range in length from to above , althou ...
is typically used, although the practitioner may instead hold
dumbbell The dumbbell, a type of free weight, is a piece of equipment used in weight training. It can be used individually or in pairs, with one in each hand. History The forerunner of the dumbbell, halteres, were used in ancient Greece as lifting w ...
s,
kettlebell In weight training, a kettlebell is a cast-iron or Steel casting, cast-steel ball with a handle attached to the top (resembling a cannonball with a handle). It is used to perform many types of exercises, including Ballistic Training, ballist ...
s, or other weighted objects. Individuals uncomfortable performing freeweight squats may use a
Smith machine The Smith machine is a weight machine used for weight training. It consists of a barbell that is fixed within steel rails allowing only vertical or near-vertical movement. Some Smith machines have the barbell counterbalanced. The machine can be us ...
or hack squat machine. ;Major variants: :Common variations include front squats, in which the weight is held across the upper chest, and box squats, in which the practitioner rests briefly on a box or bench at the bottom of the movement.


Leg press

The
leg press The leg press is a compound weight training exercise in which the individual pushes a weight or resistance away from them using their legs. The term ''leg press machine'' refers to the apparatus used to perform this exercise. The leg press can be ...
is performed while seated by pushing a weight away from the body with the feet. It is a compound exercise that also involves the glutes and, to a lesser extent, the hamstrings and the calves. Overloading the machine can result in serious injury if the sled moves uncontrollably towards the trainer.Johnson-Cane et al., p. 173. ;Equipment:
Leg press machine A leg is a weight-bearing and locomotive anatomical structure, usually having a columnar shape. During locomotion, legs function as "extensible struts". The combination of movements at all joints can be modeled as a single, linear element ca ...
.


Leg extension

The
leg extension The leg extension is a resistance weight training exercise that targets the quadriceps muscle (m. quadriceps femoris) in the legs. The exercise is done using a machine called the Leg Extension Machine. There are various manufacturers of these mach ...
is performed while seated by raising a weight out in front of the body with the feet. It is an isolation exercise for the
quadriceps The quadriceps femoris muscle (, also called the quadriceps extensor, quadriceps or quads) is a large muscle group that includes the four prevailing muscles on the front of the thigh. It is the sole extensor muscle of the knee, forming a large ...
.
Overtraining Overtraining occurs when a person exceeds their body's ability to recover from strenuous exercise. Overtraining can be described as a point where a person may have a decrease in performance and plateauing as a result of failure to consistently perfo ...
can cause patellar tendinitis.Johnson-Cane et al., p. 175. The legs extension serves to also strengthen the muscles around the knees and is an exercise that is preferred by physical therapists. Needs citation ;Equipment: Dumbbell, cable machine or leg extension machine.


Wall sit

The
wall sit A wall sit is an exercise done to strengthen the quadriceps muscles.Getting Ready for That Ski Trip
Ni ...
, also known as a static squat, is performed by placing one's back against a wall with feet shoulder width apart, and lowering the hips until the knees and hips are both at right angles. The position is held as long as possible. The exercise is used to strengthen the
quadriceps The quadriceps femoris muscle (, also called the quadriceps extensor, quadriceps or quads) is a large muscle group that includes the four prevailing muscles on the front of the thigh. It is the sole extensor muscle of the knee, forming a large ...
. Contrary to previous advice in this section, this exercise is NOT good for people with knee problems because the knees bear most of the load, especially when they are held at right angles (90 degrees). ;Equipment: Body weight, wall or other flat vertical surface, exercise ball placed behind the back is optional as well.


Hamstrings (back of thigh)


Deadlift

The
deadlift The deadlift is a weight training exercise in which a loaded barbell or bar is lifted off the ground to the level of the hips, torso perpendicular to the floor, before being placed back on the ground. It is one of the three powerlifting exercises, ...
is performed by lifting a weight off of the floor until fully upright. This is a compound exercise that also involves the glutes, lower back, lats,
trapezius The trapezius is a large paired trapezoid-shaped surface muscle that extends longitudinally from the occipital bone to the lower thoracic vertebrae of the spine and laterally to the spine of the scapula. It moves the scapula and supports the ...
(upper back), and, to a lesser extent, the quadriceps and the calves. Lifting belts are often used to help support the lower back. If performed with a barbell, it can be held with both hands facing backwards or with one hand facing backward and one facing forward. Both hands should not face forwards because this puts excess stress on the inner elbows. ;Equipment: Dumbbells, barbell,
trapbar The trap bar (also referred to as the hex bar) is an implement used in weight training. It is an assemblage of bars bent into an angle, then welded into a shape which lies flat in a plane, consisting of: # A barstock welded into a hexagonal or dia ...
or Smith machine. ;Major variants: :Sumo (wider stance to emphasise the inner thighs); stiff legged (emphasizes hamstrings); straight-legged (emphasizes lower back).


Stiff-legged deadlift

The stiff-legged deadlift is a deadlift variation where little to no knee movement occurs, increasing hamstring, glute, and lower back activation. The bar starts on the floor and the individual sets up like a normal deadlift but the knees are at a 160° angle instead of 135° on the conventional deadlift.


Leg curl

The
leg curl The leg curl is an isolation exercise that targets the hamstring muscles. The exercise involves flexing the lower leg against resistance towards the buttocks. There are three types of leg curls. There are seated leg curls, lying leg curls, and s ...
is performed while lying face down on a bench, by raising a weight with the feet towards the buttocks. This is an isolation exercise for the
hamstring In human anatomy, a hamstring () is any one of the three posterior thigh muscles in between the hip and the knee (from medial to lateral: semimembranosus, semitendinosus and biceps femoris). The hamstrings are susceptible to injury. In quadrupeds, ...
s.Johnson-Cane et al., p. 177. ;Equipment: Dumbbell, cable machine or leg curl machine. ;Major variants: Seated (using a leg curl machine variant); standing (one leg at a time).


Snatch

The snatch is one of the two current olympic weightlifting events (the other being the
clean and jerk The clean and jerk is a composite of two weightlifting movements, most often performed with a barbell: the clean and the jerk. During the ''clean'', the lifter moves the barbell from the floor to a racked position across the deltoids, without res ...
). The essence of the event is to lift a barbell from the platform to locked arms overhead in a smooth continuous movement. The barbell is pulled as high as the lifter can manage (typically to mid
chest The thorax or chest is a part of the anatomy of humans, mammals, and other tetrapod animals located between the neck and the abdomen. In insects, crustaceans, and the extinct trilobites, the thorax is one of the three main divisions of the crea ...
height) (the pull) at which point the barbell is flipped overhead. With relatively light weights (as in the "power snatch") locking of the arms may not require rebending the knees. However, as performed in contests, the weight is always heavy enough to demand that the lifter receive the bar in a
squatting position Squatting is a versatile posture where the weight of the body is on the feet but the knees and hips are bent. In contrast, sitting involves taking the weight of the body, at least in part, on the buttocks against the ground or a horizontal object. ...
, while at the same time flipping the weight so it moves in an arc directly overhead to locked arms. When the lifter is secure in this position, he rises (overhead squat), completing the lift.


Calves


Standing calf raise

The standing calf raise is performed by plantarflexing the feet to lift the body. If a weight is used, then it rests upon the shoulders, or is held in the hand(s). This is an isolation exercise for the calves; it particularly emphasises the
gastrocnemius muscle The gastrocnemius muscle (plural ''gastrocnemii'') is a superficial two-headed muscle that is in the back part of the lower leg of humans. It runs from its two heads just above the knee to the heel, a three joint muscle (knee, ankle and subtala ...
, and recruits the
soleus muscle In humans and some other mammals, the soleus is a powerful muscle in the back part of the lower leg (the calf). It runs from just below the knee to the heel, and is involved in standing and walking. It is closely connected to the gastrocnemius mu ...
.Johnson-Cane et al., p. 179. ;Equipment: Body weight, dumbbells, smartbells, doorbells, cowbells, bell peppers, barbell, Smith machine or standing calf raise machine. ;Major variants: One leg (the other is held off the ground); donkey calf raise (bent over with a weight or machine pad on the lower back).


Seated calf raise

The seated calf raise is performed by flexing the feet to lift a weight held on the knees. This is an isolation exercise for the calves, and particularly emphasises the
soleus muscle In humans and some other mammals, the soleus is a powerful muscle in the back part of the lower leg (the calf). It runs from just below the knee to the heel, and is involved in standing and walking. It is closely connected to the gastrocnemius mu ...
.Johnson-Cane et al., p. 180. ;Equipment: Barbell or seated calf raise machine; can also be done on a leg press machine.


Pelvis

*
Vaginal weightlifting Kegel exercise, also known as pelvic-floor exercise, involves repeatedly contracting and relaxing the muscles that form part of the pelvic floor, now sometimes colloquially referred to as the "Kegel muscles". The exercise can be performed many t ...
refers to strength training using the contraction of the pelvic floor muscles to lift weights after inserting an attachment in the vagina.


Upper body


Pectorals Pectoral may refer to: * The chest region and anything relating to it. * Pectoral cross, a cross worn on the chest * a decorative, usually jeweled version of a gorget * Pectoral (Ancient Egypt), a type of jewelry worn in ancient Egypt * Pectoralis ...
(chest)

*The
bench press The bench press, or chest press, is a weight training exercise in which the trainee presses a weight upwards while lying on a weight training bench. Although the bench press is a full-body exercise, the muscles primarily used are the pectorali ...
or
dumbbell bench-press The bench press, or chest press, is a weight training exercise in which the trainee presses a weight upwards while lying on a weight training bench. Although the bench press is a full-body exercise, the muscles primarily used are the pectoralis ...
is performed while lying face up on a bench, by pushing a weight away from the chest. This is a compound exercise that also involves the triceps and the front deltoids, also recruits the upper and lower back muscles, and traps. The bench press is the king of all upper body exercises and is one of the most popular chest exercises in the world. It is the final exercise in 'The big 3'. **Equipment: dumbbells, barbell, Smith machine or bench press machine. **Major variants: incline ~ (more emphasis on the upper pectorals), decline ~ (more emphasis on the lower pectorals), narrow grip ~ (more emphasis on the triceps),
push-up The push-up (sometimes called a press-up in British English) is a common calisthenics exercise beginning from the prone position. By raising and lowering the body using the arms, push-ups exercise the pectoral muscles, triceps, and anterio ...
(face down using the body weight), neck press (with the bar over the neck, to isolate the pectorals), vertical dips (using parallel dip bars) or horizontal dips (using two benches with arms on the near bench and feet on the far bench, and dropping the buttocks to the floor and pushing back up.) *The chest fly is performed while lying face up on a bench or standing up, with arms outspread holding weights, by bringing the arms together above the chest. This is a compound exercise for the
pectorals Pectoral may refer to: * The chest region and anything relating to it. * Pectoral cross, a cross worn on the chest * a decorative, usually jeweled version of a gorget * Pectoral (Ancient Egypt), a type of jewelry worn in ancient Egypt * Pectoralis ...
. Other muscles worked include
deltoids The deltoid muscle is the muscle forming the rounded contour of the human shoulder. It is also known as the 'common shoulder muscle', particularly in other animals such as the domestic cat. Anatomically, the deltoid muscle appears to be made up o ...
,
triceps The triceps, or triceps brachii (Latin for "three-headed muscle of the arm"), is a large muscle on the back of the upper limb of many vertebrates. It consists of 3 parts: the medial, lateral, and long head. It is the muscle principally responsibl ...
, and
forearm The forearm is the region of the upper limb between the elbow and the wrist. The term forearm is used in anatomy to distinguish it from the arm, a word which is most often used to describe the entire appendage of the upper limb, but which in anat ...
s. **Equipment: dumbbells, cable machine or "pec deck" machine. **Major variants: incline ~ (more emphasis on the upper pectorals), decline ~ (more emphasis on the lower pectorals), cable crossover. *Cable crossovers *Dips


Lats (mid back)

*The pulldown is performed while seated by pulling a wide bar down towards the upper chest or behind the neck. This is a compound exercise that also involves the biceps, forearms, and the rear deltoids. **Equipment: cable machine or pulldown machine. **Major variants: chin-up or pullup (using the body weight while hanging from a high bar), close grip ~ (more emphasis on the lower lats), reverse grip ~ (more emphasis on the biceps). *The Pull-up is performed by hanging from a chin-up bar above head height with the palms facing forward (supinated) and pulling the body up so the chin reaches or passes the bar. The pull-up is a compound exercise that also involves the biceps, forearms, traps, and the rear deltoids. A chin-up (palms facing backwards) places more emphasis on the biceps and a wide grip pullup places more emphasis on the lats. As beginners of this exercise are often unable to lift their own bodyweight, a chin-up machine can be used with counterweights to assist them in the lift. **Equipment: chin-up bar or chin-up machine. *The
bent-over row A bent-over row (or barbell row) is a weight training exercise that targets a variety of back muscles. Which ones are targeted varies on form. The bent over row is often used for both bodybuilding and powerlifting. Implements There are several va ...
is performed while leaning over, holding a weight hanging down in one hand or both hands, by pulling it up towards the abdomen. This is a compound exercise that also involves the biceps, forearms, traps, and the rear deltoids. The torso is unsupported in some variants of this exercise, in which case lifting belts are often used to help support the lower back. **Equipment: dumbbell, barbell, Smith machine or T-bar machine. **Major variants: cable row (using a cable machine while seated).


Deltoids The deltoid muscle is the muscle forming the rounded contour of the human shoulder. It is also known as the 'common shoulder muscle', particularly in other animals such as the domestic cat. Anatomically, the deltoid muscle appears to be made up o ...
(shoulders)

*The
upright row The upright row is a weight training exercise performed by holding a weight with an overhand grip and lifting it straight up to the collarbone. This is a compound exercise that involves the trapezius The trapezius is a large paired trapezoid- ...
is performed while standing, holding a weight hanging down in the hands, by lifting it straight up to the collarbone. This is a compound exercise that also involves the trapezius, upper back, forearms, triceps, and the biceps. The narrower the grip the more the trapezius muscles are exercised. **Upright rows are prone to injure the shoulder through internal rotation and elevation of the ball and socket joint. **Equipment: dumbbells, barbell, Smith machine or cable machine. *The shoulder press is performed while seated, or standing by lowering a weight held above the head to just above the shoulders, and then raising it again. It can be performed with both arms, or one arm at a time. This is a compound exercise that also involves the trapezius and the triceps. **Major variants: 360 Degree Shoulder Press (wrists are rotated while weights are lifted, then weights are lowered in front of the head before being rotated back to the first position). *The military press is similar to the shoulder press but is performed while standing with the feet together. (It is named "military" because of the similarity in appearance to the "at attention" position used in most militaries) Unlike the seated shoulder press, the military press involves the majority of the muscles of the core as stabilizers to keep the body rigid and upright, and is thus a more effective compound exercise. **Equipment: dumbbells, kettlebells, barbell, Smith machine or shoulder press machine. **Major variants: Arnold Press (dumbbells are raised while rotating the palms outwards). *The lateral raise (or shoulder fly) is performed while standing or seated, with hands hanging down holding weights, by lifting them out to the sides until just below the level of the shoulders. A slight variation in the lifts can hit the deltoids even harder, while moving upwards, just turn the hands slightly downwards, keeping the last finger higher than the thumb. This is an isolation exercise for the deltoids. Also works the forearms and traps. **Equipment: dumbbells, cable machine or lateral raise machine. **Major variants: front raise (lift weights out to the front; emphasis is on the front deltoids), bent-over ~ (emphasis is on the rear deltoids), 180 degree lateral raise (weights are held slightly in front of the body and lifted over the head in a circular motion).


Triceps The triceps, or triceps brachii (Latin for "three-headed muscle of the arm"), is a large muscle on the back of the upper limb of many vertebrates. It consists of 3 parts: the medial, lateral, and long head. It is the muscle principally responsibl ...
(back of arms)

*The pushdown is performed while standing by pushing down on a bar held at the level of the upper chest. It is important to keep the elbows at shoulder width and in line with shoulder/legs. In other words, elbows position should not change while moving the forearm pushes down the bar. This is an isolation exercise for the triceps. **Equipment: cable machine or pulldown machine. *The triceps extension is performed while standing or seated, by lowering a weight held above the head (keeping the upper arms motionless), and then raising it again. It can be performed with both arms, or one arm at a time. This is an isolation exercise for the triceps. It is also known as the french curl. **Equipment: dumbbell(s), barbell, cable machine or triceps extension machine. **Major variants: lying ~ (lying face up with the weights over the face), kickback (bent over with the upper arm parallel to the torso).


Biceps The biceps or biceps brachii ( la, musculus biceps brachii, "two-headed muscle of the arm") is a large muscle that lies on the front of the upper arm between the shoulder and the elbow. Both heads of the muscle arise on the scapula and join ...
(front of arms)

*The Preacher curl is performed while standing or seated, with hands hanging down holding weights (palms facing forwards), by curling them up to the shoulders. It can be performed with both arms, or one arm at a time. *Standing barbell curl *Alternating rotating dumbbell curl *Hammer curl *The Zottmann curl gives a stronger focus to forearm training compared to the traditional curl.


Waist


Abdominals The abdomen (colloquially called the belly, tummy, midriff, tucky or stomach) is the part of the body between the thorax (chest) and pelvis, in humans and in other vertebrates. The abdomen is the front part of the abdominal segment of the torso. ...

*The crunch is performed while lying face up on the floor with knees bent, by curling the shoulders up towards the pelvis. This is an isolation exercise for the abdominals. **Equipment: body weight, dumbbell or crunch machine. **Major variants: reverse ~ (curling the pelvis towards the shoulders), twisting ~ or side ~ (lifting one shoulder at a time; emphasis is on the obliques), cable ~ (pulling down on a cable machine while kneeling), sit-up ~ (have
hest Hest may refer to: * Ari Hest (born 1979), American singer-songwriter * Greg van Hest (born 1973), Dutch runner * ''Hest'', an album by the Norwegian band Kakkmaddafakka See also * Hest Bank Hest may refer to: * Ari Hest (born 1979), American ...
touch your knees), vertical crunch (propping up to dangle legs and pulling knees to the
chest The thorax or chest is a part of the anatomy of humans, mammals, and other tetrapod animals located between the neck and the abdomen. In insects, crustaceans, and the extinct trilobites, the thorax is one of the three main divisions of the crea ...
or keeping legs straight and pulling up legs to a 90 degree position). Reverse hanging crunch (using gravity boots or slings to hang head down and pulling to a 90 or 180 degree form) *The leg raise is performed while sitting on a bench or flat on the floor by raising the knees towards the shoulders, or legs to a vertical upright position. This is a compound exercise that also involves the
hip flexors A flexor is a muscle that flexes a joint. In anatomy, flexion (from the Latin verb ''flectere'', to bend) is a joint movement that decreases the angle between the bones that converge at the joint. For example, one’s elbow joint flexes when one ...
. **Equipment: body weight or dumbbell. **Major variants: hanging ~ (hanging from a high bar), side ~ (lying on side), knee raise (lying on back, drawing knees to chest). *The Russian twist is a type of exercise that is used to work the abdomen muscles by performing a twisting motion on the abdomen. This exercise is performed sitting on the floor with knees bent like in a "sit-up" position with the back typically kept off the floor at an angle of 45°. In this position, the extended arms are swung from one side to another in a twisting motion with or without weight. **Equipment: body weight,
kettlebell In weight training, a kettlebell is a cast-iron or Steel casting, cast-steel ball with a handle attached to the top (resembling a cannonball with a handle). It is used to perform many types of exercises, including Ballistic Training, ballist ...
,
medicine ball A medicine ball (also known as an exercise ball, a med ball, or a fitness ball) is a weighted ball whose diameter is about a shoulder-width, (approx. ), often used for rehabilitation and strength training. The medicine ball also serves an impo ...
, or dumbbell. **Major variants: back kept off the floor at 45° angle, back rested on
exercise ball An exercise ball is a ball constructed of soft elastic, typically in 5 diameters of 10-centimeter increments, from 35 centimeters (14 inches) to 85 centimeters (34 inches), and filled with air. The air pressure is changed by removing a valve ste ...
, feet resting on the floor, anchored or kept off the floor.


Lower back


Back extension

The back extension is performed while lying face down partway along a flat or angled bench, so that the hips are supported and the heels secured, by bending down at the waist and then straightening up again. This is a compound exercise that also involves the glutes. ;Equipment: Body weight, dumbbell or back extension machine. ;Major variants: Without bench (lying face down on the floor).


Deadlift

The
deadlift The deadlift is a weight training exercise in which a loaded barbell or bar is lifted off the ground to the level of the hips, torso perpendicular to the floor, before being placed back on the ground. It is one of the three powerlifting exercises, ...
is a very effective compound exercise for strengthening the lower back, but also exercises many other major muscle groups, including quads, hamstrings and abdominals. It is a challenging exercise, as poor form or execution can cause serious injury.Johnson-Cane et al., p. 187 A deadlift is performed by grasping a dead weight on the floor and, while keeping the back very straight, standing up by contracting the '' erector spinae'' (primary lower back muscle). When performed correctly, the role of the arms in the deadlift is only that of cables attaching the weight to the body; the musculature of the arms should not be used to lift the weight. There is no movement more basic to everyday life than picking a dead weight up off of the floor, and for this reason focusing on improving one's deadlift will help prevent back injuries. Wrong technique and forward lean posture with a flexed spine can lead to discal injuries of the lower back. Correct technical performance with a slightly hollow or extended back and a hip hinge to keep the normal curvature of the spine is of utmost importance.


Good-morning

The good-morning is a weight training exercise in which a barbell, two dumbbells, or no weight at all is held on the shoulders, behind the head. The person bends forward and bows at the hips and recovers to upright. The good-morning is so called because the movement resembles bowing to greet someone. It involves the hamstrings but is primarily used to strengthen the lower back; the degree of knee bend used will change the focus – nearly straight-legged involving the hamstrings most. Wrong technique and forward lean posture with a flexed spine can leed to discal injuries of the lower back. Correct technical performance with a slightly hollow or extended back to keep the normal curvature of the spine is of utmost importance.


References


External links


ExRx.net
– list of exercises by muscle group {{DEFAULTSORT:List Of Weight Training Exercises *