Exercise
Choice

Primary Muscles Worked

Agonist(s)
& Result

Secondary Muscles Worked

Synergists (Dynamic)

Secondary Muscles Worked

Fixators
(Static)

FLAT BENCH PRESS

Pectoralis Mid Sternal Fibres

Building

-Anterior deltoid
-Tricep
-Anconelis
-Serratus

-Lateral deltoid
-Forearm flexors & extensors
-Rectus abdominus

INCLINE BENCH PRESS

Pectorial Clavicular Fibres

Building

-Anterior deltoid
-Tricep
-Anconelis
-Serratus

-Lateral deltoid
-Forearm flexors & extensors
-Rectus abdominus

DECLINE BENCH PRESS

Mid Lower Sternal Fibres

Building

-Anterior deltoid
-Tricep
-Anconelis
-Serratus

-Lateral deltoid
-Forearm flexors & extensors
-Rectus abdominus

MILITARY PRESS

Anterior & Lateral Deltoids

Building

-Serratus Anterior
-Triaps
-Anconelis
-Lavatus scapulae

-Forearm flexors
-Rectus abdominus

PRESS BEHIND NECK

Posterior & Lateral Deltoid

Building

-Serratus Anterior
-Triaps
-Anconelis
-Lavatus scapulae

-Forearm flexors
-Rectus abdominus

LUNGES

Rectus Femoris
Vastus Medialis
Vastus Intermedialis
Vastus lateriallis

Shaping

-Gluteus maximus
-Tenos fason liatar
-Gastrocnemius

-Erectus spinae
-Rectus abdominus
-Abductors

SQUATS

Quadriceps

Building

-Gluteus maximus
-Tenos fason liatar
-Gastrocnemius

-Erectus spinae
-Rectus abdominus
-Abductors

CLOSE GRIP UPRIGHT ROWS

Trapezius
Lateral Deltoid

-Anterior & posterior deltoid
-Brachialis & brachi

-Forearm flexors & extensors
-Brachioradialis
-Anconelis

WIDE GRIP UPRIGHT ROWS

Traps Mid Fibres
Lateral Deltoid

-Anterior & posterior deltoid
-Brachialis & brachi

-Forearm flexors & extensors
-Brachioradialis
-Anconelis

SHRUGS

Trapezius

Building

-Posterior & lateral deltoid
-Rhomboids

-Forearm flexors & extensors
-Bicep

REVERSE SHRUGS

Trapezius

Building

-Posterior & lateral deltoid

-Forearm flexors
-Bicep
-Brachioradialis

CLOSE GRIP BENCH PRESS

Triceps Long, Lateral & Medial Head

Building

-Anterior & lateral deltoid
-Pectorals

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