Exercise
Choice

Primary Muscles Worked

Agonist(s)
& Result

Secondary Muscles Worked

Synergists (Dynamic)

Secondary Muscles Worked

Fixators
(Static)

FLAT BENCH PRESS

Pectoralis Major & Minor

Building

-Tricep
-Anterior deltoid
-Serratus anterior

-Forearm flexors & extensors
-Lateral deltoid
-Rectus abdominus

INCLINE BENCH PRESS

Pectorial Clavicular Fibres

Building

-Tricep
-Anterior deltoid
-Serratus anterior

-Forearm flexors & extensors
-Lateral deltoid
-Rectus abdominus

DECLINE BENCH PRESS

Mid-Lower Sternal Fibres

Building

-Tricep
-Anterior deltoid
-Serratus anterior

-Forearm flexors & extensors
-Lateral deltoid
-Rectus abdominus

MILITARY PRESS

Anterior & Lateral Deltoid

Building

-Serratus anterior
-Trapezius mid fibres
-Anconelis
-Lavattus Scapulae

-Forearm Flexors
-Rectus abdominus

PRESS BEHIND NECK

Posterior & Lateral Deltoid

Building

-Serratus anterior
-Trapezius mid fibres
-Anconelis
-Lavattus Scapulae

-Forearm Flexors
-Rectus abdominus

LUNGES

Rectus Femoris
Vastus Medialis
Vastus Intermedialis
Vastus Lateralis

-Gluteus maximus
-Tensor facia latae
-Gastrongmeus (trailing leg)

-Erectus spinae
-Rectus abdominus
-Abductors

SQUATS

Quadriceps

Building

-Gluteus maximus
-Tensor facia latae
-Gastrongmeus (trailing leg)

-Erectus spinae
-Rectus abdominus
-Abductors

CLOSE GRIP UPRIGHT ROWS

Trapezius
Lateral Deltoid

-Anterior & Posterior Deltoid
-Brachi & Brachials

-Forearm flexors & extensors
-Brachioradialis
-Anconelis

WIDE GRIP UPRIGHT ROWS

Trapezius
(mid fibres)
Lateral Deltoid
Building

-Anterior & Posterior Deltoid
-Brachi & Brachials

-Forearm flexors & extensors
-Brachioradialis
-Anconelis

SHRUGS

Trapezius

Building

-Posterior & lateral deltoid

-Forearm flexors & extensors
-Bicep

REVERSE SHRUGS

Trapezius

Building

-Anterior & lateral deltoid

-Forearm flexors & extensors
-Bicep

CLOSE GRIP BENCH PRESS

Tricep
(All three heads)

Building

-Anterior & lateral deltoid
-Pectorals

-Forearm flexors & extensors
-Anconelis
-Serratus anterior
-Rectus abdominus

LYING EZ FRENCH PRESS

Tricep
(Long & Medial Head)

Building

-Tricep lateral head
-Anconelis
-Brachioradialis

-Forearm flexors & extensors
-Anterior deltoid
-Pectorals
-Rectus abdominus

SEATED EZ FRENCH PRESS

Tricep
(Long & Medial Head)

Building & Shaping

-Anconelis
-Brachioradialis
-Tricep lateral head

-Forearm flexors & extensors
-Anterior deltoid
-Pectorals
-Rectus abdominus

PULLOVERS

Latissimus Dorsi

Shaping

-Tricep
-Serratus anterior
-Pectoralis major & Minor
-Teres major & minor
-Infraspinatus

-Forearm flexors & extensors
-Rectus abdominus
-Erectus spinae

BENT OVER ROWS

All major muscle groups

All major muscle groups

All major muscle groups

DEADLIFTS

All major muscle groups

All major muscle groups

All major muscle groups

POWER CLEANS

All major muscle groups

All major muscle groups

All major muscle groups

HALF CLEANS

All major upper body muscles

All major upper body muscles

All major upper body muscles

BICEP CURLS

Brachi

Building

-Brachialis
-Anconelis
-Anterior Deltoid

EZ CURLS

Bicep Brachia & Brachialis

Building & Shaping

-Forearm flexors
-Brachioradialis
-Anconelis

-Forearm extensors
-Anterior & posterior deltoid
-Rectus abdominus

PREACHER CURLS

Bicep Brachi

Building

-Forearm flexors
-Brachioradialis
-Anconelis

-Forearm extensors
-Anterior & posterior deltoid
-Rectus abdominus

REVERSE CURLS

Forearm Extensors

Building

-Brachioradialis
-Brachialis
-Anconelis

-Forearms
-deltoids
-Rectus abdominus
-Erectus spinae

WRIST CURLS

Flexors

-Bicep Brachi
-Brachialis
-Abs lower
-Extensors back

NEIDER PRESS

Triceps
Anterior deltoid

-Mid pecs
-Anconelis

-Erectus spinae
-Rectus abdominus
-Quadriceps
-Forearms

STIFF LEGGED DEADLIFTS

Bicep Femoris

-Semimembrinosus
-Semitendinosus
-Gluteus maximus
-Back extensors

-Quads
-Forearm flexor
-Rectus abdominus