Dominic Stone
When it comes to training muscles, there are a variety of factors to consider. The goal is to isolate and target specific muscles, but it's important to remember that multiple muscles are often engaged during an exercise. The complexity of the human body means that different muscle groups can work together to perform the same action, or the same muscle group can be used to perform different actions. Training certain muscle groups can improve strength, flexibility, endurance, and balance, while also benefiting bone health, connective tissue, and blood glucose and lipid levels. It's recommended to exercise each muscle group twice a week with sufficient rest days in between to avoid overtraining. Creating a training plan can be individualized based on factors such as body composition, goals, and personal preferences.
| Characteristics | Values |
|---|---|
| Muscle Groups | Delts (Shoulders), Triceps, Biceps, Forearms, Pecs (Chest), Abs and Obliques, Traps, Lats, Spinal Erectors, Legs, Cardiac |
| Training Recommendations | Target specific muscle groups; pair certain muscle groups together; include rest days |
| Training Exercises | Push-ups, dips, bench presses, pull-ups, crunches, plank, leg lifts, arm rotations, shoulder raises with dumbbells, deadlifts, lat pulldowns, dumbbell rows, hammer curls, chair dips, forearm exercises, squats |
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What You'll Learn
Traps, lats and spinal erectors
The trapezius muscles, or 'traps', are used whenever we lift a load, balancing weight along the length of the spine. They are important for posture and aesthetics and are key muscles for some of the biggest lifts in the gym. Trap exercises are usually incorporated into back day, alongside movements such as the barbell row, or combined with shoulder exercises.
Some of the best exercises for building big traps include deadlifts, shrugs, and upright rows. To perform a deadlift, stand with your feet shoulder-width apart, with a loaded barbell on the floor in front of you. Push your hips back and bend down to grab the bar, grasping it with an overhand grip. Make sure your hips are lower than your shoulders. Squeeze your shoulder blades together to set your lats, then engage your core and lift the bar by extending your legs and pushing into the floor with your feet. Hold the top position for a couple of seconds, then lower the bar back down, keeping your back straight. To finish your workout, perform some shrugs by holding the barbell with your feet shoulder-width apart and your toes pointing forward. Squat down and retract your shoulders while engaging your lats, then extend your torso and legs until your body is fully upright. Finally, squeeze your shoulder blades together and hold the position for a couple of seconds before lowering the bar.
The latissimus dorsi muscles, or 'lats', are important for adduction and extension of the shoulders. Strong lats increase the penetrative power of punches, so boxers and martial artists focus on developing their lats. They are also used in rowing, bowling, gymnastics, and wrestling. To train your lats, perform exercises such as pull-ups, wide-arm push-ups, and punching.
Spinal erectors are the three muscle groups extending from the base of the back of the neck to the end of the spine. They are responsible for the extension of the back and core stability. To train your spinal erectors, focus on exercises that target your core, such as crunches, plank, leg lifts, and twisting sit-ups.
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Forearms and grip
Forearm exercises are often overlooked, but they are essential for improving grip strength and supporting everyday activities such as carrying groceries, opening jars, and even playing sports. The forearm is composed of 20 muscles that extend from the elbow to the wrist, and strengthening these muscles can enhance grip strength and overall functionality.
To effectively train your forearms and improve grip strength, consider incorporating exercises that target both wrist flexion/extension and elbow flexion/extension to work the flexors and extensors, including the brachioradialis muscle. One effective exercise is the wrist curl, which can be performed with palms facing down or up to target the wrist flexors and build grip strength. Another variation is to use a barbell with an overhand grip, standing tall with shoulders back and core engaged, and then curling the weight by bending the elbows to bring the bar to the chest.
Additionally, you can perform dead hangs by gripping a bar and holding yourself with slightly bent elbows for as long as possible. This exercise helps develop grip strength and is an easier alternative to pull-ups. You can also use hand grippers or grip strengtheners, which are tools designed to improve grip strength.
For a more comprehensive forearm workout, consider exercises that target the individual muscles of the forearm. The extensor digitorum, for example, is responsible for straightening the fingers at the big knuckles, while the extensor digiti minimi assists in straightening the pinky finger. The brachioradialis is another important muscle that helps bend the elbow and turn the palm down.
By consistently incorporating forearm exercises into your routine, you can effectively train your forearms and grip strength, improving your overall functionality and athletic performance.
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Delts (shoulders)
The deltoids are crucial joints that play a significant role in many exercises across various muscle groups. They are responsible for the arm's movement in multiple directions, playing a key role in pushing and pulling movements. The heads of the deltoid include the anterior, lateral, and posterior deltoid, and each of these heads needs to be strengthened to improve posture and prevent common issues like rounded shoulders.
The anterior deltoid is involved in raising your arms in front of you and also aids in pressing movements such as the bench press. The middle deltoid raises your arms out to the sides, and targeting this muscle helps create the illusion of broader shoulders and a smaller waist. The posterior deltoid extends your humerus behind you, in movements such as bringing your arm backward when walking. This muscle is important for shoulder stabilisation and helps with pulling movements.
To build muscle in the deltoids, you can use free weights, machines, or resistance bands. It is important to start with light weights and focus on proper form before increasing the weight. For the anterior deltoid, exercises include the front delt raise and the overhead band press. To target the middle deltoid, you can do exercises such as the upright row, which is also effective for the posterior deltoid. For the posterior deltoid, exercises include the rear delt fly, the seated rear delt row, and the abduction row. It is recommended to train the rear delts at least twice a week.
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Pecs (chest)
The chest, or pecs, is a muscle group that includes the pectoralis major, pectoralis minor, serratus anterior, and subclavius. The pectoralis major and minor are the two large, fan-shaped slabs that make up the pecs, with the major located above and commanding more real estate than the minor. The pectoralis major has two heads: the clavicular and the sternocostal. These heads have overlapping responsibilities but distinct functions depending on the angle of upper arm motion. The clavicular head flexes the humerus, or upper arm bone, by raising your arm in front of you, while the sternocostal head accounts for 80% of the pec major's total size and powers actions like bringing your arms toward your body's midline.
The pectoralis minor stabilizes the shoulder blade by pulling it forward and down against the rib cage, and it also assists with shoulder stability and respiration. The serratus anterior is a fan-shaped muscle that extends from the lower shoulder to the ribs, and it pulls the shoulder blade around the ribs to prevent scapular winging and provide stability during pushing movements. The subclavius is a small, triangle-shaped muscle that elevates the clavicle bone when breathing in.
To train your pecs, you can perform exercises such as push-ups, bench presses, and incline presses. When doing an incline press, keep your forearms perpendicular to the floor so you can focus on your upper chest muscles and avoid shoulder issues. It's important to train opposing muscle groups as well, such as your back, for better function and a balanced physique. You can also do free-weight presses on a flat bench, or try machine and cable press variations. To isolate the pecs, cable cross-overs are a great option as they allow for continuous tension throughout the full range of motion.
Before training, it's beneficial to do a dynamic warm-up to prepare the chest and prevent injury. One example of a warm-up is to start with your hands on a wall or countertop and walk your feet back so your body forms a 45-degree angle with the floor. Keep your body straight and spine neutral, and lower your chest to the surface, pause, then return to the starting position. You can adjust the resistance by stepping closer or farther away from the wall.
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Abs and obliques
Training your abdominal muscles is essential for improving your overall mobility and range of motion, as well as achieving a defined waistline. Oblique exercises, in particular, target the muscles running along the sides of your core, enhancing stability and spinal support.
The oblique muscles are divided into two layers: the internal obliques and the external obliques. The external obliques are more visible, running along your rib cage, and aiding in rotation. The internal obliques, on the other hand, are deeper muscles that play an equally important role.
To effectively train your obliques, it's recommended to incorporate specific exercises two to three times per week. This can include a variety of moves such as side crunches, planks, and Russian twists. Side crunches can be performed by lying on your back with bent knees and flat feet, inhaling and lifting your head and upper back, then reaching down to tap your left heel with your left hand and repeating on the right side. Planks can be done on your knees or feet, challenging your side abs, upper body, and gluteus medius. For an additional challenge, try a side plank by lying on your side and propping up your upper body on your hand or forearm.
In addition to these targeted exercises, it's important to note that your obliques are already engaged in many full-body compound movements, such as bending, rotating, anti-rotation, and anti-lateral flexion. By including exercises that focus on uneven loads, instability, or rotation, you can challenge your obliques from different angles and enhance your core strength.
Remember, a consistent training routine is key, and you don't need to spend hours at once on your obliques. Incorporate oblique exercises into your fitness program to strengthen your core, improve your mobility, and achieve a defined waistline.
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Frequently asked questions
To improve your boxing punches, you should focus on your triceps, deltoids, and lats. Triceps govern limb speed for your arms, while deltoids allow the rotation of the arms. Lats are important for increasing the penetrative power of your punches.
To improve your grip strength, you should focus on training your forearms. Forearm muscles power your fingers and wrist movement, and a strong grip is beneficial for pull-ups, chin-ups, and carrying heavy objects.
To improve your core stability, you should focus on your abs and obliques, as well as your spinal erectors. These muscles stabilize your core and are essential for sports that involve jumping, running, and explosive moves.
