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Learn more - opens in a new window or tab. There are 1 items available. Please enter a number less than or equal to 1. As the name suggests, the shoulder press is all about the shoulders. The emphasis with the shoulder press is placed on the anterior deltoids which are at the front of your body. While many upper body weight lifting movements also train the front delts, giving them some attention will improve your other upper body lifts as well.
Along with your delts, your pecs, triceps, and traps will also thank you. The standing variation also trains your core since you need it to keep balanced. The tricep extension is one of the best exercises to work, you guessed it, the triceps. While everyone wants big arms, the focus usually falls on the biceps—but the triceps are equally as important. And when it comes to things like the bench press or the pull-up, strong triceps can really up your game in these areas.
Furthermore, strong triceps help to also stabilize your shoulder joints and are an essential ingredient when it comes to some functional fitness needs. Examples of this include basketball, volleyball, and tennis. The French press is another excellent tricep exercise, but it comes with its own nuances that make it perfectly complementary to the tricep extension.
However, we can go even further than that when it comes to activating particular muscle fibers. The tricep is made up of three heads, and the long head is the most important when it comes to the perceived size of the entire muscle. While tricep extensions do train all three heads, they place an emphasis on the two shorter ones. The benefit of the French press is that it places more load on the long head of tricep, giving you extremely well-rounded arms.
The leg press is one of the best all-round lower body leg exercises that one can do. It hits the quads, hamstrings, and glutes—which are already some of the biggest muscles in the body. While leg day oft goes ignored, well-built legs look good on absolutely everyone and arguably have more functional fitness benefits than upper body strength. If you want to run faster on the treadmill or increase your vertical for your pickup basketball games, the leg press is a good movement to add to your workout roster.
While some people might be intimidated by the technicalities of good squat form, the leg press holds its own while also providing similar benefits.
While the leg press emphasizes the quads, leg curls are terrific for isolating the hamstrings and improving their strength and flexibility. Strong and flexible hamstrings mean greater overall strength, balance, and endurance. Calf raises activate two muscles: the gastrocnemius and the soleus muscles.
The former is what gives your lower leg that teardrop shape, while the latter lies underneath it. These muscles are essential when it comes to pointing down your toes and raising your heels. Stronger calves mean a greatly improved ankle stability.
This is a great way to improve your performance when running since your push-off is stronger. Other sports such as skating, soccer, and tennis will also see improvements since these activities require you to be able to turn on a dime. Along with improving your balance as well, strong calves can help to prevent any nasty ankle injuries from incurring either in daily life, or when playing sports.
A terrific pulling exercise, not only do lat rows activate the lats, but they also engage the biceps and triceps. The latter two serve as stabilizing muscles in this movement. Having a strong back is essential for balancing out a strong chest. Much like the exercise above, lat pulldowns also serve to primarily engage the middle back lats and core. However, while the focus is on the middle back, lat pulldowns do a whole lot for your entire back. The close versus wide grip is also an important distinction.
Much like in pull-ups, a wider grip will engage more of your back and lats than a narrow grip will. Using a closer grip will allow your biceps to take more of a load, which is great for us since this is also a bicep day. Training your chest and by extension, the front delts too much without giving the rear delts enough attention can result in a rounded posture that looks anything but good. A wider elbow positioning with this move will engage your rear delts, traps, and upper back to a greater degree.
When it comes to looking good, there are few muscles that can match the aesthetic dimensions of having big biceps. Outside aesthetics, biceps are functionally useful anytime you try to pick something up.
Although similar in name, this exercise gets a lot less love than its more popular cousin above. While this day focuses on the core, it might come as a surprise to some of us that it begins with a back exercise. A strong core extends much further than just the abs. It includes your lower back muscles as well not to mention the host of lower body muscles that also make up the core.
In terms of functionality, a strong lower back helps you bend forward, turn to the side, and lift things from the ground. While regular crunches already do enough to challenge the core, if you add resistance to the mix your gains will be that much greater. The importance of a strong core cannot go overstated. Add a twist literally to the exercise by only using a resistance cable on one side, thereby activating the obliques.
If the resisted crunch is better at getting a 6-pack than a regular crunch, the reverse crunch is just that much better. Since your legs are drawn up towards your chest, the full length of your 6-pack muscles is engaged—with the movement even getting into the deep lower abs. Each day can be anywhere from a 40 to a minute workout. Obviously, this will ultimately depend on both your experience level and what your fitness goals are.
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