Which muscle groups can people work out together?

Which muscle groups to pair together · The chest, shoulders, and triceps · The back and biceps · The legs · The abs. HealthConditionsHealthConditionsAlzheimer's&DementiaAnxietyArthritisAsthma&AllergiesBreastCancerCancerCardiovascularHealthCOVID-19Dermatology&SkincareDiabetesEnvironment&SustainabilityExercise&FitnessEyeHealthHeadache&MigraineHealthEquityHIV&AIDSHumanBiologyInflammatoryBowelDiseaseLeukemiaLGBTQIA+Men'sHealthMentalHealthMultipleSclerosis(MS)NutritionParkinson'sDiseasePsoriasisSexualHealthWomen'sHealthDiscoverNewsLatestNewsOriginalSeriesMedicalMythsHonestNutritionThroughMyEyesNewNormalHealthPodcastsTheamazingstoryofhepatitisC,fromdiscoverytocureNewdirectionsindementiaresearchCanpsychedelicsrewireadepressed,anxiousbrain?WhyclimatechangemattersforhumanhealthWhatdoesthelatestresearchsayaboutmultiplesclerosis?LongCOVID'scardiovascularimplicationsToolsGeneralHealthDrugsA-ZHealthHubsHealthToolsBMICalculatorsandChartsBloodPressureChart:RangesandGuideBreastCancer:Self-ExaminationGuideSleepCalculatorHealthProductsAffordableTherapyOptionsBloodPressureMonitorsDiabeticSuppliesFitnessTrackersHomeGymsGreenCleaningProductsHowtoShopforCBDQuizzesRAMythsvsFactsType2Diabetes:ManagingBloodSugarAnkylosingSpondylitisPain:FactorFictionConnectAboutMedicalNewsTodayWhoWeAreOurEditorialProcessContentIntegrityConsciousLanguageNewslettersSignUpFollowUsMedicalNewsTodayHealthConditionsDiscoverToolsConnectSubscribeWhichmusclegroupscanpeopleworkouttogether?MedicallyreviewedbyDanielBubnis,M.S.,NASM-CPT,NASELevelII-CSS,Fitness—WrittenbyJonJohnsononJanuary5,2021ImportanceWhichmusclegroupstopairBeginnersAdvancedliftersExampleworkoutExerciselistSummaryRegularstrengthtrainingcanhelpbuildmuscleandimprovehealth.Whenperformingastrengthtrainingprogram,peoplemayfindithelpfultotraincertainmusclegroupstogether.Thiscanhelppreventovertrainingandmaximizeresults.TheDietaryGuidelinesforAmericans2015–2020recommendperformingstrengthtrainingexercisestwoormoretimesperweekforoptimalhealth.Oneimportantfactorofstrengthtrainingistargetingthemuscles.Variousexercisesmaytargetdifferentmusclegroups.Musclesrequirebothexerciseandresttofullyfunctionandgeneratestrength.Tohelpimprovetheseresults,thereareanumberofmusclegroupsthatmaybebesttoworkouttogether,whilelettingothermusclegroupsrest.Thisensuresthatthebodyhasisolatedexerciseandplentyoftimebetweenworkoutstorecover.Thisarticlewilldiscusswhichmusclegroupspeoplecanworkouttogetherandprovideanexampleworkoutschedule.Whyisitimportanttoworkouttherightmusclegroupstogether?ShareonPinterest147486773Solskin/GettyImagesTheideaofstrengthtrainingistoisolateandtargetaspecificmuscle.Forexample,whendoingabenchpress,oneofthetargetmusclesisthechest.However,therearealsoothermusclesworkinginthismotion,suchasthetricepsandthemusclesintheshoulders.Manytargetedmusclesworktogetherwithothermusclestofunction.Targetingonemusclemaynotfullyengagetheseothersupportivemuscles,buttheymaybeinusetosomedegree.So,ifaworkouttargetsonespecificmusclegroup,thegroupsthatworkalongwiththatmusclearealsogettingsomework.Workingcertainmusclegroupstogethermayalsoprovidemoretimeforproperrest,whichisalsoimportant.TheAmericanHeartAssociation(AHA)recommendexercisingeachmusclegrouptwiceperweek,whilealsorestingforaminimumof2daysbetweenworkouts.Anecdotally,thismayalsohelpwiththementalfactorofworkingout.Specifically,ifapersonknowsthattheywillonlybeengagingonemusclegroupthatday,theymaybemorelikelytogiveittheirall,knowingthattheycanrestthatmusclegroupinthedaystocome.WhichmusclegroupstopairtogetherTherearemorethan600musclesinthebody.Whenitcomestoworkingout,findingwaystogroupandtargetmajormusclesmayhelpmakeaworkoutplansimpler.Somemusclegroupsmakegoodpairstoworkouttogether.Thesearegenerallymusclesormusclegroupsthatworkwitheachother.Apersoncanworkthesegroupsoneday,thenmoveontoanothermusclegroupthenextday.Regardingstrengthtraining,therearegenerallysixmusclegroupsthatpeopletrainandexercise.Thesesixmajormusclegroupsare:thechesttheshouldersthebackthearmstheabsthelegsAlthoughsomepeoplemayincludethehips,itisnotascommontotrainthismusclegroup.Theabovegroupsofmusclescontainsetsofindividualmuscles,whichpeoplemaychoosetofurthertarget.Popularmusclestotargetinclude:thehamstringstheglutesthequadricepsthebicepsthetricepsthedeltsthelatsthetrapsSomemusclegroupsworktogethertoperformcertainmovements.Forexample,peoplemaygroupmusclesonwhethertheyperform“push”or“pull”movements.Othersmaygroupmusclesduetotheirlocationinthebody,suchasthemanymusclesinthelegsorabs.Somecommonmusclegroupingsmayinclude:Thechest,shoulders,andtricepsTheseareknownasthe“push”muscles.Thisisbecausemanyexercisesthattargetthesemusclesinvolvepushingresistanceawayfromthebody.Manyexercises,suchasthepushuporbenchpress,willtargetthesemusclestogether.ThebackandbicepsThesearethe“pull”muscles.Manyworkoutstargetingthesemusclesworktopullresistancetowardthebody.Variousexercises,suchaspull-downs,willengagethesemusclestogether.ThelegsThisincludesthequadriceps,thehamstrings,theglutes,andthecalves.Thelegstendtogettheirowndayfortargetedpractice.Variousworkoutswilltargetoneormoremusclesduringtheexercise,andagoodworkoutwillincludeexercisestotrainallareasoftheleg.TheabsAfewstrengtheningexercisesthattargetotherareasofthebodywillalsoworkouttheabs,thoughsometargetedexerciseswillalsodoso.ExamplesforbeginnersOne2019systematicreviewfoundthatthedifferenceinmusclemasswasmodestforthosewhoworkedthesamemusclesmoreeachweek.Theauthorsalsosuggestthatpeoplecanchooseaweeklyworkoutfrequencypermusclegroupbasedonpersonalpreference.Whenfirststartingwithaworkoutroutinetobuildmuscle,itmayhelptotakeitslow.Thisincludesboththetypesofworkoutsapersondoesandhowlongtheyperformthemfor.Inmanycases,whenfirststartingout,itmaybebesttosimplyaimforacoupleofmusclegroupseachdayandfocusonafewsimpleexercisesthattargetthem.Thiswouldalsovarydependingonhowmanydaysperweekthepersonplanstoworkouton.Forexample,a2-dayworkoutcouldincludethelegs,back,andabdomenonday1andthechest,shoulders,andarmsonday2.Focusingonthesegroupingswhencreatingaworkoutroutinemayhelpensurethateachgroupgetsbothworkandrestthroughouttheweek.A3-dayworkoutcouldinclude:day1:thelegsandabdomenday2:thechestandshouldersday3:thebackandarmsExamplesforadvancedliftersAsapersonbecomesmorecomfortablewithworkingoutandtheirfitnesslevelincreases,theymaybenefitfromamoretargetedapproach.Anexampleofa3-dayworkoutforadvancedliftersmayinclude:day1:thechest,triceps,shoulders,andforearmsday2:thelegs,separatedintotheglutes,quadriceps,hamstrings,andcalves,alongwiththeabsday3:theback,biceps,traps,andlatsManycommonworkoutswillalreadytargetmanyofthesemusclegroupsoneachgivenday.Forexample,thebenchpresstargetsthechest,triceps,andshoulders,makingitidealforday3ofthisroutine.Peoplecanalsotrytobuildaroundthesenaturalmusclegroupingsandisolatewherepossible.ExampleworkoutscheduleAnexampleworkoutschedulemayincludethefollowingexercises:Day1:Thechest,shoulders,andtricepsV-barpull-downs:threesetsof10benchpress:threesetsof10inclinebenchpress:threesetsof10declinebenchpress:threesetsof10shoulderpress:threesetsof12dumbbellfly:threesetsof15dumbbelllateralraises:threesetsof12tricepextensions:threesetsof10triceppush-downs:threesetsof10Day2:Thelegsbarbellsquats:threesetsof10deadlift:threesetsof10legextensions:threesetsof10calfraises:threesetsof20dumbbelllunges:threesetsof12dumbbellstepups:twosetsof10oneachsideDay3:Theback,biceps,andabswidehandedpull-downs:threesetsof10dumbbellrows:threesetsof10oneachsidebarbellcurls:threesetsof12deadlift:threesetsof10dumbbellhammercurls:threesetsof12bicyclecrunches:threesetsof20trunklifts:threesetsof10planks:threesetsof30-secondholdssideplanks:threesetsof20-secondholdsoneachsideListofexercisesthattargetcertainmusclegroupsBelowaresomeexamplesofexercisesthatworkmajormusclegroups.Peoplecanchoosetoindividualizeaworkoutbyaddingortakingawaythesemoves.Theycanalsoswapoutexercisestomaintainvarietyintheirworkout.ThechestbenchpressinclinebenchpressdeclinebenchpressdumbbellbenchpressinclinedumbbellbenchpressdumbbellflyseatedmachinepresschestdipThearmstricepextensionstriceppush-downsclosegripbenchpressbarbellcurlsdumbbellcurlshammercurlsThebackdeadliftbentrowsdumbbellrowsbarbellrowsmachineorcablerowspullupschinupslaypull-downskettlebellswingsfrontsquatsTheabscrunchessitupsbicyclecruncheslegraisesmountainclimbersscissorraisesplankssideplankslateralcrawlsseatedtwistsThelegssquatslungeslegpresstoeraisesstairsteppersdeadliftboxjumpshipbridgessumosquatsTheshoulderspullupschinupslateralpressoverheadshoulderpressseatedshoulderpressdumbbelllateralraisesbentoverdumbbelllateralraisesstandingshrugsSummaryWhenconsideringaregularworkoutroutine,itmayhelptostructurewhichexercisestoperform.Forexample,peoplemayfinditusefultoseparatestrengthtrainingexercisesbymusclegroupstogivetheirmusclesmoretimetorecover.Itisalsoimportantforpeopletoincludesufficientrestbetweenworkoutdaystoavoidovertraining.Itmayalsobebeneficialtowarmupbeforeexercisingandtoconcentrateongoodformandtechniquewhileexercising.LastmedicallyreviewedonJanuary5,2021Obesity/WeightLoss/FitnessSportsMedicine/Fitness6sourcescollapsedMedicalNewsTodayhasstrictsourcingguidelinesanddrawsonlyfrompeer-reviewedstudies,academicresearchinstitutions,andmedicaljournalsandassociations.Weavoidusingtertiaryreferences.Welinkprimarysources—includingstudies,scientificreferences,andstatistics—withineacharticleandalsolistthemintheresourcessectionatthebottomofourarticles.Youcanlearnmoreabouthowweensureourcontentisaccurateandcurrentbyreadingoureditorialpolicy.DietaryguidelinesforAmericans2015–2020:Eighthedition.(2015).https://health.gov/sites/default/files/2019-09/2015-2020_Dietary_Guidelines.pdfFrontera,W.R.,etal.(2015).Skeletalmuscle:Abriefreviewofstructureandfunction.https://eclass.hmu.gr/modules/document/file.php/YD250/Skeletal%20Muscle%20A%20Brief%20Review%20of%20Structure%20and%20Function_2015.pdfHowmuchphysicalactivitydoadultsneed?(2020).https://www.cdc.gov/physicalactivity/basics/adults/index.htmMusclegroups.(n.d.). https://training.seer.cancer.gov/anatomy/muscular/groups/Schoenfeld,B.J.,etal.(2019).Howmanytimesperweekshouldamusclebetrainedtomaximizemusclehypertrophy?Asystematicreviewandmeta-analysisofstudiesexaminingtheeffectsofresistancetrainingfrequency[Abstract].https://shapeamerica.tandfonline.com/doi/abs/10.1080/02640414.2018.1555906#.X9EcxNhKiUkStrengthandresistancetrainingexercise.(2018). https://www.heart.org/en/healthy-living/fitness/fitness-basics/strength-and-resistance-training-exerciseFEEDBACK:MedicallyreviewedbyDanielBubnis,M.S.,NASM-CPT,NASELevelII-CSS,Fitness—WrittenbyJonJohnsononJanuary5,2021LatestnewsHowsoundandelectricalbodystimulationcouldhelptreatchronicpainTestosteronemaypromote'cuddling',notjustviolence,animalstudyfindsMigraine:BloodproteinscouldbeacauseandpathwayfornewtreatmentsHowthebrain's'centralalarmsystem'gathersthreatsandturnsthemintofearDietarysaltsubstitutesmaylowerriskofheartdisease,stroke,all-causedeathRelatedCoverageHowtobuildmusclewithexerciseMedicallyreviewedbyDanielBubnis,M.S.,NASM-CPT,NASELevelII-CSSPerformingparticularexercisesandeatingtherightfoodscanhelpapersonbuildmuscleovertime.Learnaboutthetypesofexerciseanddietthat…READMOREHowlongdoesittaketobuildmuscle?MedicallyreviewedbyDanielBubnis,M.S.,NASM-CPT,NASELevelII-CSSAlookathowlongittakestobuildmusclebyworkingout.Includedisdetailonmacronutrientsandthebestwaytobuildmusclesafelyand…READMOREWhatarethebestlowerchestexercises?MedicallyreviewedbyDanielBubnis,M.S.,NASM-CPT,NASELevelII-CSSPeoplecanstrengthenanddefinethelowerchestbyperformingexercisesthattargetthepectoralmuscles.Theseexercisesuseeitherbarbells…READMOREWhattoknowaboutsupplementsformusclesMedicallyreviewedbyDanielBubnis,M.S.,NASM-CPT,NASELevelII-CSSThereisevidencethatsomebeneficialmuscle-buildingsupplementsincludeprotein,creatine,andcaffeine.Thebestchoicedependsonaperson’s…READMORETonalhomegymreview2022:Features,cost,andalternativesMedicallyreviewedbyDanielBubnis,M.S.,NASM-CPT,NASELevelII-CSSTonal'sstrengthtrainingequipmentsuitsarangeofworkouts.LearnabouttheTonalhomegymhere.READMORE