Strength Training

The six major muscle groups are chest (pectorals), back (latissimus dorsi, trapezius, rhomboids), shoulders (deltoids), arms (biceps, triceps), legs (quadriceps, hamstrings, glutes, calves), and core (abdominals, obliques, erector spinae).

A compound exercise works multiple joints and muscle groups simultaneously (e.g., squat, bench press), while an isolation exercise targets a single joint and muscle group (e.g., bicep curl, leg extension). Compound movements allow heavier loads and greater hormonal response.

Three compound lower-body exercises are the back squat, deadlift, and lunge. Each engages the quadriceps, hamstrings, glutes, and core to varying degrees.

Three isolation arm exercises are the bicep curl, tricep pushdown, and hammer curl. These focus on a single joint (the elbow) to target specific arm muscles.

A standard back squat stance is approximately shoulder-width apart with toes pointed slightly outward (15–30°). This allows the knees to track over the toes and the hips to descend to at least parallel depth.

Three common squat variations are the front squat (barbell on front delts), goblet squat (holding a dumbbell at chest), and Bulgarian split squat (rear foot elevated). Each shifts emphasis to different parts of the legs and core.

The cue "push your knees out over your toes" or "spread the floor with your feet" helps activate the glute medius and prevents valgus knee collapse. This protects the ACL and ensures balanced force distribution.

In a high-bar squat the barbell rests on the upper traps, promoting a more upright torso and greater quad involvement. In a low-bar squat the bar sits on the rear delts, creating more forward lean and greater hip/posterior chain emphasis.

The bar should follow a slight diagonal path, descending from above the shoulders to the lower chest (roughly nipple line), then pressing back up and slightly toward the face. This arc optimizes shoulder mechanics and leverages the chest effectively.

The five points of contact are: head, upper back/shoulders, and glutes on the bench, plus both feet flat on the floor. This creates a stable base and allows leg drive to assist the press.

Three bench press variations are the incline bench press (targets upper chest), close-grip bench press (emphasizes triceps), and dumbbell bench press (allows greater range of motion and independent arm work).

A common cause is excessive elbow flare (arms at 90° to the torso), which places stress on the shoulder joint. Tucking the elbows to about 45–75° and retracting the scapulae helps protect the shoulders.