Example Resistance Exercises for Each Area of the Body
Chest:
Dumbbell/Cable Chest Press: Pectorals
Dumbbell Butterflies (Fly’s): Outer Pectorals
Dips: Deltoids, Triceps, Pectorals, Rhomboids
Pull-Ups: Latissimus Dorsi, Biceps, Triceps, Pectorals, Trapezius, Deltoids
Push-Ups: Pectorals, Deltoids, Tricep, Bicep, Abdominals, Latissimus Dorsi
Shoulders:
Dumbbell/Cable Shoulder Press: Deltoids
Dumbbell Front and Lateral Shoulder Raises: Anterior/Posterior Deltoids
Dips: Deltoids, Triceps, Pectorals, Rhomboids
Pull-Ups: Latissimus Dorsi, Biceps, Triceps, Pectorals, Trapezius, Deltoids
Push-Ups: Pectorals, Deltoids, Tricep, Bicep, Abdominals, Latissimus Dorsi
Back:
Dumbbell Bench Rows: Trapezius, Rhomboids, Latissimus Dorsi, Erector Spinae
Back Extensions: Erector spinae (spi-nae)
Lat Pull Downs: Latissimus Dorsi
Seated Rows: Trapezius, Latissimus Dorsi
Dumbbell Shrugs: Trapezius
Dips: Deltoids, Triceps, Pectorals, Rhomboids
Pull-Ups: Latissimus Dorsi, Biceps, Triceps, Pectorals, Trapezius, Deltoids
Push-Ups: Pectorals, Deltoids, Tricep, Bicep, Abdominals, Latissimus Dorsi
Arms:
Dumbbell Arm Curls: Biceps
Dumbbell Hammer Curls: Biceps
Curl Bar: Biceps
Curl Bar Reverse Forearm Curls: Biceps, Brachioradialis (bra-chio-ra-di-alis)
Push Downs: Triceps
Overhead Tri’s (OHT’s): Triceps
Dips: Deltoids, Triceps, Pectorals, Rhomboids
Pull-Ups: Latissimus Dorsi, Biceps, Triceps, Pectorals, Trapezius, Deltoids
Push-Ups: Pectorals, Deltoids, Tricep, Bicep, Abdominals, Latissimus Dorsi
Legs:
Leg Press: Quadricep, Hamstring, Calves (Gastrocnemius)
Calf Press: Gastrocnemius (gas-troc-ne-mius)
Leg Curl: Hamstring
Multi-Hip Machine: Hip Flexors, Inner Thigh (Adductor), Outer Thigh (Abductor), Hamstring, Gluteus Maximus
Core:
Crunches: Abdominals and Obliques
Knee Ups/Leg Raises: Abdominals and Obliques
Torso Twists: Obliques
Barbell Rollout: Abdominals and Obliques
Ball Slams: Abdominals