How you can Target Muscles With Specific Exercises

IF YOU ARE LOOKING FOR RESISTANCE BAND EXERCISES, WORKOUTS, AND WEEKLY ROUTINES, PLEASE:
www.resistancebandcoach.com.
90 RESISTANCE BAND EXERCISES AND WHICH MUSCLES THEY TARGET:
CHEST(0:25).
1)UPPER CHEST SINGLE ARM PRESS.
2)CHEST PRESS.
3)UPPER CHEST FLY.
4)ALTERNATING PRESS.
5)LYING SINGLE ARM FLY.
6)LOWER CHEST SINGLE ARM PRESS.
7)BAND RESISTED PUSH UP.
8)UPPER CHEST ALTERNATING FLY.
9)SINGLE ARM PRESS.
10)LOWER CHEST ALTERNATING PRESS.
11)CHEST FLY.
12)CROSS BODY CHEST PRESS.
13)NEUTRAL GRIP PRESS.
14)LOWER CHEST PRESS.
15)LOWER CHEST FLY.
16)ALTERNATING FLY.
17)LOWER CHEST ALTERNATING FLY.
18)UPPER CHEST PRESS.
19)UPPER CHEST ALTERNATING PRESS.
ABS(5:48).
1)TWIST.
2)SIDE BEND (STANDING ON BAND).
3)SIDE BEND (ATTACHED).
4)HEEL TAP.
5)OVERHEAD SIDE BEND.
6)BICYCLE CRUNCH.
7)CRUNCH.
8)REVERSE CRUNCH.
9)LIFTING.
10)CHOPPING.
11)SCISSORS.
12)KNEELING CRUNCH.
TRICEPS(9:42).
1)PRESSDOWN.
2)SINGLE ARM OVERHEAD EXTENSION (ATTACHED).
3)SINGLE ARM OVERHEAD EXTENSION (STANDING ON BAND).
4)KICKBACK (ATTACHED).
5)KICKBACK (STANDING ON BAND).
6)LYING EXTENSION.
7)OVERHEAD EXTENSION (STANDING ON BAND).
8)REVERSE GRIP PRESSDOWN.
9)OVERHEAD EXTENSION (ATTACHED).
10)FRONT PLANK PRESSDOWN.
11)SIDE PLANK PRESSDOWN.
BICEPS(12:38).
1)45 DEGREE CURL (ATTACHED).
2)DRAG CURL.
3)CLOSE GRIP CURL.
4)HORIZONTAL BICEP CURL.
5)STANDARD CURL (STANDING ON BAND).
6)SINGLE ARM HERCULES CURL.
7)HAMMER CURL.
8)CHEST TAP CURL.
9)CROSS CHEST CURL.
10)CROSS BODY CURL.
11)WIDE GRIP CURL.
12)REVERSE GRIP CURL.
13)BICEP 21’S.
14)KNEELING PREACHER CURL.
15)STANDARD CURL (ATTACHED).
16)FRONT PLANK CURL.
17)SIDE PLANK CURL.
LOWER BODY(18:08).
1)GLUTE BRIDGE.
2)DEADLIFT.
3)SQUAT.
4)SINGLE LEG GLUTE BRIDGE.
5)SINGLE LEG DEADLIFT.
6)DROP LUNGE.
7)LUNGE.
8)ABDUCTION.
9)CALF PRESS.
10)SQUAT TO PRESS.
11)SQUAT TWIST.
SHOULDERS(21:57).
1)SHOULDER PRESS.
2)CROSS BODY SHOULDER RAISE.
3)FRONT AND LATERAL RAISE (STANDING ON BAND).
4)UPRIGHT ROW.
5)REAR DELT LIFT.
6)SHOULDER SHRUG.
7)REAR DELT FLY (ATTACHED).
8)BENT OVER FLY.
9)FRONT RAISE(ATTACHED).
10)LATERAL RAISE.
11)EXTERNAL ROTATION.
12)FRONT RAISE (STANDING ON BAND).
13)SIDE PLANK LATERAL RAISE.
BACK(26:40).
1)NARROW GRIP HIGH ROW.
2)BENT OVER LAT PULL.
3)CLOSE GRIP ROW.
4)CRANK THE MOWER.
5)WIDE GRIP HIGH ROW.
6)ALTERNATING BENT OVER LAT PULL.
7)HAND PLANK LAT PULL.
If you are looking for WORKOUTS using these exercises:
(https://www.youtube.com/playlist?list=PLf0AQLapoWwvqTSsT6QrDCj20gKisdNMb).
If you are looking for WEEKLY ROUTINES using these exercises:
(https://www.youtube.com/playlist?list=PLf0AQLapoWwvCa1HPfvPZKWFkdKKvYlvg).
If you are looking for a WORKOUT PROGRAM using these exercises:
(https://youtu.be/FbPkwelU9qM).
Subscribe: (https://www.youtube.com/channel/UCAyZAk3Ki273c1takH2Qc8Q)

WHY DO WE TARGET the back differently? How do you target the WHOLE back? Below is a full workout hitting FULL back!!
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1. Back extensions into WP rows.
4set x 20reps.
2. Standing BB rows.
3set x 10reps.
3. Single arm DB rows.
4set x 12reps /arm.
4. Lat pulldown.
4set x 12-15reps.
5. Seated narrow cable row.
3set x 12reps.
6. Standing cable back flyes (or DB backflyes).
4set x 15reps.
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Major Muscle Groups Of The Human Body: These are the main muscles we target during our exercises. It is important to know the muscles we are targeting because it helps up to plan and optimise our workouts. Especially to prevent injury due to overuse caused by exercising the same muscle group consecutively.
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http://www.bodyweightevo.com In this video you will learn what the best bodyweight exercise is for each of your major muscle groups..
So if you have wondered what bodyweight exercise you can do at home for your chest, back, triceps, core, biceps, hamstrings, butt or abs, then you will love this video..
If you want to take things a step further and learn how to use these exercises to actually build powerful workouts an transform your body at home check out:
http://www.bodyweightevo.com

41 TRX EXERCISES AND THE MUSCLES THEY TARGET.
1)TRX CHEST PRESS.
2)TRX JUMP PISTOL SQUAT.
3)TRX ALTERNATING LEG CURLS.
4)TRX SCARECROW.
5)TRX SINGLE LEG LUNGE.
6)TRX REVERSE GRIP ROW.
7)TRX STIFF LEG HIP LIFT.
8)TRX JUMP SQUAT.
9)TRX PUSH UP.
10)TRX ROW.
11)TRX CHEST FLY.
12)TRX SQUAT.
13)TRX OVERHEAD TRICEPS EXTENSION.
14)TRX PLYO PUSH UP.
15)TRX PIKE.
16)TRX DELT FRONT RAISE.
17)TRX PISTOL SQUAT.
18)TRX CROSS CHEST CURL.
19)TRX LEG CURL.
20)TRX KNEE TUCK.
21)TRX REAR DELT FLY.
22)TRX HERCULES CURL.
23)TRX ALTERNATING KNEE TUCK.
24)TRX CHEST TAP CURL.
25)TRX SINGLE LEG JUMP LUNGE.
26)TRX SINGLE ARM ROW.
27)TRX PUSH UP KNEE TUCK COMBO.
28)TRX SWITCH LUNGES.
29)TRX TRICEPS PRESSDOWN.
30)TRX LEG EXTENSION.
31)TRX DROP LUNGE.
32)TRX INVERTED PRESS.
33)TRX PUSH UP ALTERNATING KNEE TUCK COMBO.
34)TRX CALF PRESS.
35)TRX SWITCH DROP LUNGE.
36)TRX BICEPS CURL.
37)TRX SINGLE LEG LEG CURL.
38)TRX SINGLE LEG CALF PRESS.
39)TRX SHOULDER PRESS.
40)TRX TRICEPS PUSH UP.
41)TRX SINGLE ARM TRICEPS EXTENSION.
LOOKING FOR MORE TRX EXERCISES? VISIT:
https://www.youtube.com/playlist?list=PLf0AQLapoWwsVdz1AWe566w9S6VlWwQQn.
LOOKING FOR MORE TRX WORKOUTS? VISIT:
https://www.youtube.com/playlist?list=PLf0AQLapoWwt5Ym70UuB5ipeKeBwwc5Tf

BREAKDOWN:
CHEST.
1)SINGLE ARM LYING PRESS.
2)PUSH UP.
3)LYING PRESS OUT.
4)PRESS OUT.
5)LYING “DECLINE” PRESS OUT.
6)LYING PRESS.
7)LYING “DECLINE” PRESS.
8)LYING FLY.
9)”INCLINE” PRESS OUT.
10)LYING “DECLINE” FLY.
11)PUSH UP / DIP COMBO.
12)PUSH UP / RENEGADE ROW COMBO.
SHOULDERS.
1)SINGLE ARM UPRIGHT ROW TO PRESS.
2)REAR DELT LIFT.
3)SINGLE ARM ARNOLD PRESS.
4)SHRUG.
5)LATERAL RAISE.
6)SINGLE ARM UPRIGHT ROW.
7)HALO.
8)REAR DELT FLY.
ABS.
1)AB TWIST.
2)REACH FOR YOUR TOES CRUNCH.
3)OVERHEAD SIDE BEND.
4)CRUNCH.
5)ELEVATED FEET AB TWIST.
6)WINDMILL.
7)SIDE BEND.
8)PASS UNDER.
LOWER BODY.
1)KETTLEBELL SWING.
2)PASSUNDER LUNGE.
3)SINGLE KETTLEBELL DEADLIFT.
4)KNEELING SQUAT.
5)LEG EXTENSION.
6)LOW WALKING SQUAT.
7)SUMO SQUAT.
8)GLUTE BRIDGE.
9)WALKING SQUAT.
10)SUMO SQUAT / UPRIGHT ROW COMBO.
11)SINGLE LEG SINGLE KETTLEBELL DEADLIFT.
12)DOUBLE KETTLEBELL DEADLIFT.
13)DROP LUNGE.
14)LATERAL LUNGE.
15)DOUBLE KETTLEBELL GOBLET SQUAT.
16)SINGLE KETTLEBELL GOBLET SQUAT.
17)SINGLE LEG GLUTE BRIDGE.
18)DOUBLE KETTLEBELL SINGLE LEG DEADLIFT.
19)CLOSE FOOT GOBLET SQUAT.
BACK.
1)BENT OVER ROW.
2)SINGLE ARM ROW.
3)ALTERNATING BENT OVER ROW.
4)RENEGADE ROW.
BICEPS.
1)REVERSE GRIP CURL.
2)WIDE CURL.
3)CROSS BODY CURL.
4)KNEELING PREACHER CURL.
5)PISTOL CURL.
6)HANGING CURL.
7)STANDARD CURL.
8)CLOSE GRIP CURL.
TRICEPS.
1)LYING EXTENSION.
2)LYING CROSS BODY EXTENSION.
3)KICKBACK.
4)LYING SINGLE KETTLEBELL EXTENSION.
5)SINGLE ARM OVERHEAD EXTENSION.
6)OVERHEAD EXTENSION.
LOOKING FOR MORE KETTLEBELL EXERCISES? VISIT:
https://www.youtube.com/playlist?list=PLf0AQLapoWwut7SFjjPG48lQIb7IfLtwq.
LOOKING FOR MORE KETTLEBELL WORKOUTS? VISIT:
https://www.youtube.com/playlist?list=PLf0AQLapoWwtnac_Il9wvAwJ769w5dOJ9

How to make sure that our workout targets all the major muscle groups in our body? The answer is: by incorporating functional training exercises..
Most popular approach followed is to categorize different exercises based on the muscles they target and then select a few for each muscle group. There are a number of ways proposed to divide our body’s major muscle groups; we propose to divide them into.
1. Shoulders.
2. Chest.
3. Arms (Biceps and Triceps).
4. Abdomen.
5. Upper back.
6. Lower back and glutes.
7. Legs (Quads, hamstrings and calves).
For someone who does not have a degree in exercise science it will be quite difficult to precisely know which exercise targets which muscle group. To complicate things further, many exercises, as we will learn later, target multiple muscle groups and to varied degrees. Therefore this approach of splitting workout by muscle groups and making sure we target each muscle group is too cumbersome for most of us..
A simpler and better approach is to design workout around functional training exercises. Functional training involves performing exercises based on the basic functional movements that our human body needs to perform to carry out daily activities..
Imagine the old times before prehistory, when we did not have machines. Humans at that time had strong athletic bodies, just because we used to use our bodies to carry out our daily chores. Nature has designed our body to be athletic and function smoothly in order to perform tasks necessary for survival. It is the unnatural routines of modern life such as sitting all day in front of a computer, which cause muscle weakness and poor posture. On performing functional training exercises, our body will automatically become athletic. There are eight functional movements that we recommend one should include in their workout, these are.
1. Vertical Pushing.
2. Vertical Pulling.
3. Horizontal Pushing.
4. Horizontal Pulling.
5. Squatting.
6. Bending pull (To pick an object from the ground).
7. Bending push (Slamming an object into the ground).
If we ensure that we are including all of these 8 functional movements in our workout then our workout program is going to be well balanced. We then do not have to worry if we missed any muscle group in our workout..
Knowing functional movements is all the information you need to create a balanced workout, however for those curious types who are interested in learning which movement affects which body part, here are the details:
Pushing vertical targets shoulders and arms.
Pushing horizontal targets chest and arms.
Pulling Vertical targets Upper back and arms.
Pulling Horizontal targets Mid Back and Arms.
Squatting targets Legs and Glutes.
Bending to pull targets legs, lower back and glutes.
Bending to push targets the abdomen.
Twisting targets obliques in the abdomen..
As you can see by performing all of these movements one can target all major muscle groups in their body..
Lately there has been a lot of buzz around training the core. As you would have noticed, we did not talk about the core here. Many of us associate the core with our abdominals, however that is far from true. Core is not a muscle group as many of us think. Thinking in terms of muscles groups then core will pretty much constitute all the muscles of our body barring our arms and legs. To really understand core, you must understand that for human body, arms and legs are the primary movers for moving any object, while all the force needed to move these objects comes from our core. So when we say we want to strengthen our core, it means that we are optimizing the force we can generate through our body and at the same time making our whole body robust to withstand heavy stresses it experiences during that process..
Since the exercises we will do are all functional training exercises, they will highly tax our core and in the process make it strong. No separate exercises will be needed for building a strong core..
To summarize, creating a workout based on the basic functional movements of our body is far simpler than splitting workout based on muscle groups and will provide better overall results..
This concludes our video, for next week, we will go over some of the best exercises associated with each of these basic functional movements. Including some variation of these exercises is a must if you are really serious about becoming strong and athletic..
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