The human body has an incredible number of muscles and muscle fibers that can be trained, built, and improved to increase athletic performance. However, it is critical for one to exercise each group of muscles so that no single group is left as a weak link. Having imbalanced muscles can lead to various different types of injuries, so it is best to simply keep a workout program well rounded and leave no stone unturned. The following groups are the main ones that are most important to build for athletics and weight lifting.

The first group (from the top down) is the Chest Group. This group of muscles includes the pectoralis major and pectoralis minor, which are often referred to as “pecs”. These muscles are used in pushing exercises such as, or course, push-ups. They can also, however, be strengthened by doing bench press exercises with weights or resistance.

The next group is the Back Group. The back includes the deltoids and the latissimus dorsi, or “lats”. Deltoids and lats are typically trained by doing pulling exercises such as, surprise again, pull-ups. Pull-ups can be done from a fixed bar on a wall that is placed so your feet cannot touch the ground. Many gyms have lat resistance machines on which you pull weight down, and various other types of equipment that would also strengthen that muscle group.

The Abdominal Group is next. The abdominal muscles, or “abs” as they are referred to, can be found in the lower part of one’s torso. These muscles include the transverse abdominals, external obliques, and internal obliques. The abdominal muscle group makes up the “core” of our muscles. Sets of crunches are, without a doubt, the best exercise for abs.

The Upper Leg group is very important as well. The hamstring muscles, located on the back of the upper leg, are one of the major muscles used when running. “Pulling a hammy” is straining this muscle too much or in an awkward fashion. Be careful when working hamstrings, they are critically important muscles. Quadriceps, or “quads” are found in front of the hamstrings and can be trained by doing leg lifts. Strong quads reduce strain on the knees caused by some workouts.

The counterpart to the Upper Leg group is the Lower Leg group. This muscle group includes the calf muscles, which are also crucial in running, but also in jumping and agility. These are the muscles that are exercised when one stands on his or her toes, and thus can be trained by doing calf raises. These can also be done with weights.

The final muscle group is Arms, and is probably the most overhyped. Everyone wants huge bicep muscles, which is the large muscle located on the front of the upper arm. Chin ups are the best bicep exercise by far. The deltoids, or shoulder muscles are necessary for pulling things and can be trained with pull-ups or bench presses. The final major muscle of this muscle group is the triceps. Located behind the biceps, the triceps are best trained with “dips”.

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