Chest
The chest complex centers on the pectoralis major, with support from pectoralis minor and serratus anterior during pressing and scapular motion.
Muscles
Eleven major groups. Anatomical heads are listed on each group page. They are not separate URLs.
Back
The back includes width muscles (lats), mid-back retractors (traps and rhomboids), and spinal erectors that stabilize hinges and pulls.
Shoulders
The deltoid has three heads that raise and rotate the arm. Rotator cuff muscles stabilize the glenohumeral joint and are noted here, not as a separate route.
Biceps
Elbow flexors on the front of the upper arm. The brachialis sits under the biceps and contributes strongly in neutral-grip curls.
Triceps
The three-headed elbow extensor on the back of the upper arm. Overhead positions load the long head more; pushdowns bias lateral/medial heads.
Forearms
Wrist and finger flexors/extensors that grip, curl, and stabilize loads. Direct wrist work complements heavier pulls and carries.
Core
Trunk muscles that flex, rotate, brace, and transfer force. Erectors act as posterior stabilizers during carries and anti-extension work.
Glutes
Hip extensors and abductors that drive hinges, thrusts, and single-leg work. Medius and minimus stabilize the pelvis in gait and lunges.
Quadriceps
Four muscles on the front of the thigh that extend the knee. Squats, presses, and lunges are the main loading patterns.
Hamstrings
Posterior thigh muscles that flex the knee and extend the hip. Hinges and curls are the primary patterns.
Calves
Lower-leg plantarflexors. Standing raises bias gastrocnemius; seated raises bias soleus with the knee flexed.