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All abdominal muscles can be divided into those that support vertebral column and muscles that form abdominal wall. The biggest muscle in this group is definitely a rectus abdominis or six pack muscle. The abdominal workouts will strengthen your lower, upper and oblique abdominal muscles. There are currently over 200 different abdominal exercises but there are some that are practiced most frequently such as
- Hip role exercises - where the person lies on the back and then rolls legs with bended knees left and right
- Normal sit-ups - the most common exercise for abdominal muscles.
- Bridging - person is lying on back and then holds up
Exercises for back and chest muscles
Pectoralis major is a powerful and the biggest chest muscle, with its primary function to adduct the hand to the body. It attaches your chest bone to your arm.
There are many exercises for this muscle group because well-developed chest muscles are responsible for a great overall appearance. Some of them are Barbell Bench Press, Bent-Arm Barbell Pullover, Butterfly, Chest Cable, Crossover, but the most common is simple Bench Press.
Back muscles are one of the biggest group of muscles in the human body. The erector spine group of muscles on each side of the vertebral column is a large muscle mass that goes from the pelvis to the head. Their primary role is extending the vertebral column to maintain the erect posture.
The most common exercises for this group of muscles are:
1. Behind-neck Pull Downs - It is done by holding a bar above the head and then slowly pulling the bar down toward your head, slightly arching your head forward.
2. Close-grip Front Pull Downs - It is done while the person is sitting and the bar should be brought down to your chin
3. Dumbbell Rows - Dumbbell should be grabbed with one hand and then, with arm fully extended toward the floor, slowly brought up using elbow and your big leg muscles