Muscle targeting

Know Exactly What You're Training.

Deep-dive guides for every major muscle group — anatomy, primary and secondary muscles, top exercises, and full coaching notes from beginner to advanced.

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Chest

The chest is primarily made up of the pectoralis major — a large fan-shaped muscle with two heads: the clavicular (upper) and the sternal (lower/mid). The pectoralis minor sits beneath it, aiding in shoulder stability and scapular movement.

Primary muscles

Pectoralis major (clavicular head)
Pectoralis major (sternal head)

Secondary / synergist muscles

Anterior deltoid
Triceps brachii
Serratus anterior
Pectoralis minor

Top exercises — 6 movements

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Back

The back is a complex of multiple large muscles: the latissimus dorsi (width and V-taper), trapezius (upper, mid, lower), rhomboids (scapular retraction), erector spinae (spinal extension), and teres major. Together they control pulling, rowing, and spinal stability.

Primary muscles

Latissimus dorsi
Trapezius (mid and lower)
Rhomboids

Secondary / synergist muscles

Teres major
Rear deltoid
Biceps brachii
Erector spinae
Infraspinatus

Top exercises — 7 movements

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Shoulders

The deltoid has three distinct heads: anterior (front), lateral (side), and posterior (rear). Each requires targeted training. The rotator cuff — supraspinatus, infraspinatus, teres minor, and subscapularis — provides joint stability and must be trained for injury prevention.

Primary muscles

Anterior deltoid
Lateral deltoid
Posterior deltoid

Secondary / synergist muscles

Trapezius (upper)
Triceps brachii
Rotator cuff muscles
Serratus anterior

Top exercises — 6 movements

Pull

Biceps

The biceps brachii has two heads: the long head (outer, creates the peak) and the short head (inner, adds width). The brachialis sits beneath and contributes significantly to arm thickness. The brachioradialis in the forearm assists with elbow flexion.

Primary muscles

Biceps brachii (long head)
Biceps brachii (short head)

Secondary / synergist muscles

Brachialis
Brachioradialis
Anterior deltoid

Top exercises — 6 movements

Push

Triceps

The triceps brachii makes up roughly two-thirds of upper arm mass. It has three heads: the long head (largest, crosses the shoulder joint), the lateral head (outer horseshoe shape), and the medial head (deep, always active). Full development requires exercises that target all three heads.

Primary muscles

Triceps brachii (long head)
Triceps brachii (lateral head)
Triceps brachii (medial head)

Secondary / synergist muscles

Anconeus
Posterior deltoid

Top exercises — 6 movements

Compound

Legs

The legs comprise the quadriceps (four muscles on the front of the thigh responsible for knee extension), hamstrings (three muscles on the back responsible for knee flexion and hip extension), and glutes (gluteus maximus, medius, and minimus — the largest muscle group in the body). Training all three is essential for athletic performance and balanced development.

Primary muscles

Quadriceps (rectus femoris, vastus lateralis, vastus medialis, vastus intermedius)
Hamstrings (biceps femoris, semitendinosus, semimembranosus)
Gluteus maximus

Secondary / synergist muscles

Gluteus medius
Gluteus minimus
Hip flexors
Adductors
Calves

Top exercises — 7 movements

Stability

Core / Abs

The core encompasses the rectus abdominis (the 'six-pack' muscle), the transverse abdominis (deep stabiliser), the internal and external obliques (rotation and lateral flexion), and the erector spinae. True core training goes beyond crunches — it includes anti-rotation, anti-extension, and bracing under load.

Primary muscles

Rectus abdominis
Transverse abdominis
Internal obliques
External obliques

Secondary / synergist muscles

Erector spinae
Hip flexors
Quadratus lumborum
Diaphragm

Top exercises — 7 movements

Isolation

Calves

The calf complex consists of the gastrocnemius (the larger, two-headed muscle that gives the calf its shape and crosses both the knee and ankle) and the soleus (the flat muscle beneath, active when the knee is bent). Both require targeted training with different knee positions.

Primary muscles

Gastrocnemius (medial and lateral heads)
Soleus

Secondary / synergist muscles

Tibialis anterior
Peroneals
Plantaris

Top exercises — 6 movements

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