Complete Muscle Anatomy & Exercise Guide

Understanding Muscle Anatomy for Training

Knowing which muscles you're targeting and how exercises hit different areas allows you to:

• Select exercises that address weak points
• Create balanced, complete workouts
• Understand why certain exercises feel different
• Progress more efficiently

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CHEST (Pectorals)

Anatomy

PECTORALIS MAJOR
├── Clavicular Head (Upper Chest)
│   └── Origin: Clavicle (collarbone)
│   └── Function: Shoulder flexion, horizontal adduction
│
└── Sternal Head (Mid/Lower Chest)
    └── Origin: Sternum and upper ribs
    └── Function: Horizontal adduction, shoulder extension

PECTORALIS MINOR
└── Beneath pec major
└── Scapular stabilization

How Angles Target Different Areas

Angle	Primary Target	Why
Incline (30-45°)	Upper chest (clavicular)	Aligns with upper fiber direction
Flat (0°)	Mid chest (both heads)	Balanced activation
Decline (-15-30°)	Lower chest (sternal)	Aligns with lower fiber direction

Grip Width Effects

Grip	Effect
Wide grip	More stretch, outer chest emphasis
Medium grip	Balanced, most strength
Close grip	Inner chest, more tricep involvement

Complete Chest Exercise Library

Compound Movements

Exercise	Primary Target	Notes
Barbell Bench Press	Mid chest	King of chest exercises
Incline Barbell Press	Upper chest	30° angle optimal
Decline Barbell Press	Lower chest	Often unnecessary if doing dips
Dumbbell Bench Press	Mid chest	Greater ROM, more stabilization
Incline Dumbbell Press	Upper chest	Best upper chest builder
Decline Dumbbell Press	Lower chest	Good stretch at bottom
Dips	Lower chest	Lean forward for chest focus
Push-ups	Mid chest	Bodyweight foundation
Incline Push-ups	Lower chest	Easier variation
Decline Push-ups	Upper chest	Harder variation

Isolation Movements

Exercise	Primary Target	Notes
Cable Fly (flat)	Mid chest	Constant tension
Cable Fly (low to high)	Upper chest	Great for clavicular head
Cable Fly (high to low)	Lower chest	Targets sternal head
Dumbbell Fly (flat)	Mid chest	Deep stretch
Incline Dumbbell Fly	Upper chest	Control the weight
Pec Deck / Machine Fly	Mid chest	Safe, controlled
Cable Crossover	Inner chest	Squeeze at contraction

Chest Training Strategy

For your program (PPL):

• Push A: Flat press (main) + Incline DB + Fly variation
• Push B: Incline press (main) + Flat DB + Machine press

Common weakness: Upper chest underdeveloped Solution: Start with incline work when fresh, prioritize 30° angle

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BACK

Anatomy

LATISSIMUS DORSI (Lats)
├── Origin: Lower spine, pelvis, lower ribs
├── Insertion: Upper arm (humerus)
├── Function: Pull arm down and back, internal rotation
└── Creates "V-taper" width

TRAPEZIUS (Traps)
├── Upper Traps
│   └── Elevate scapula (shrugging)
├── Middle Traps
│   └── Retract scapula (squeeze together)
└── Lower Traps
    └── Depress scapula (pull down)

RHOMBOIDS
├── Between spine and scapula
└── Retract and stabilize scapula

REAR DELTOIDS
├── Back of shoulder
└── Horizontal abduction, external rotation

ERECTOR SPINAE
├── Run along spine
└── Spinal extension, posture

How Grip Affects Back Muscles

Grip	Primary Target	Why
Wide overhand	Lat width (outer)	Maximum stretch
Medium overhand	Balanced lats	Most versatile
Close/neutral grip	Lat thickness, lower lats	Maximum contraction
Underhand (supinated)	Lower lats, biceps	Different angle

How Angle Affects Back Muscles

Movement Angle	Primary Target
Vertical pulling (pulldowns, pull-ups)	Lat width
Horizontal pulling (rows)	Back thickness
45° angle rows	Both width and thickness

Complete Back Exercise Library

Vertical Pulling (Width)

Exercise	Primary Target	Notes
Pull-ups (wide grip)	Lat width	Gold standard
Pull-ups (close/neutral)	Lower lats	Easier, good contraction
Chin-ups (underhand)	Lower lats, biceps	More bicep involvement
Lat Pulldown (wide)	Lat width	Pull-up alternative
Lat Pulldown (close/neutral)	Lower lats	Great contraction
Lat Pulldown (underhand)	Lower lats	Different stimulus
Straight Arm Pulldown	Lat isolation	No bicep involvement

Horizontal Pulling (Thickness)

Exercise	Primary Target	Notes
Barbell Row	Overall thickness	Compound king
Pendlay Row	Upper back, explosiveness	From dead stop
Dumbbell Row	Lats, each side	Great ROM
T-Bar Row	Mid back thickness	Heavy loading
Chest Supported Row	Upper back	No lower back stress
Seated Cable Row	Mid back	Constant tension
Meadows Row	Lats, obliques	Unique angle

Trap-Focused

Exercise	Primary Target	Notes
Barbell Shrugs	Upper traps	Heavy loading
Dumbbell Shrugs	Upper traps	Greater ROM
Face Pulls	Mid/lower traps, rear delts	Health essential
Prone Y-Raises	Lower traps	Often neglected

Rear Delt Focused

Exercise	Primary Target	Notes
Rear Delt Fly (cable)	Rear delts	Constant tension
Rear Delt Fly (DB)	Rear delts	Good stretch
Face Pulls	Rear delts + external rotators	Multi-purpose
Reverse Pec Deck	Rear delts	Controlled

Lower Back / Erectors

Exercise	Primary Target	Notes
Deadlift	Entire posterior chain	King of all exercises
Romanian Deadlift	Hamstrings + erectors	Hip hinge pattern
Good Mornings	Erectors, hamstrings	Be careful with load
Back Extensions	Erectors, glutes	Bodyweight or weighted

Back Training Strategy

For your program (PPL):

• Pull A (Width): Pull-ups/Pulldowns + Barbell Row + Cable Row + Straight Arm
• Pull B (Thickness): Deadlift + T-Bar Row + DB Row + Wide Pulldown

Common weakness: Rear delts and lower traps Solution: Face pulls every pull day, focus on squeeze not weight

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SHOULDERS (Deltoids)

Anatomy

DELTOID
├── Anterior (Front) Head
│   ├── Origin: Clavicle
│   ├── Function: Shoulder flexion, internal rotation
│   └── Already hit heavily by pressing movements
│
├── Lateral (Side) Head
│   ├── Origin: Acromion
│   ├── Function: Shoulder abduction (raising arm to side)
│   └── Creates shoulder width/capped look
│
└── Posterior (Rear) Head
    ├── Origin: Scapula
    ├── Function: Shoulder extension, external rotation
    └── Often underdeveloped

ROTATOR CUFF (4 muscles)
├── Supraspinatus (abduction)
├── Infraspinatus (external rotation)
├── Teres Minor (external rotation)
└── Subscapularis (internal rotation)

Exercise Selection by Deltoid Head

Head	Best Exercises	Notes
Anterior	Overhead press, front raises	Usually overdeveloped
Lateral	Lateral raises, upright rows	Priority for width
Posterior	Rear delt fly, face pulls	Often neglected

Complete Shoulder Exercise Library

Compound Pressing

Exercise	Primary Target	Notes
Barbell Overhead Press	All heads (front emphasis)	Strength builder
Dumbbell Shoulder Press	All heads	More ROM
Arnold Press	All heads	Rotation hits all angles
Push Press	All heads	Power/strength
Machine Shoulder Press	All heads	Safe, controlled
Landmine Press	Front/lateral	Unique angle

Lateral Head (Side Delts)

Exercise	Primary Target	Notes
Dumbbell Lateral Raise	Side delts	Staple exercise
Cable Lateral Raise	Side delts	Constant tension
Machine Lateral Raise	Side delts	Controlled path
Upright Row (wide grip)	Side delts + traps	Be careful with shoulders
Leaning Cable Lateral	Side delts	Full ROM

Front Head (Anterior Delts)

Exercise	Primary Target	Notes
Front Raise (DB)	Front delts	Usually unnecessary
Front Raise (cable)	Front delts	Constant tension
Front Raise (plate)	Front delts	Variation

Note: Front delts get heavy work from all pressing - rarely need isolation

Rear Head (Posterior Delts)

Exercise	Primary Target	Notes
Rear Delt Fly (DB)	Rear delts	Bent over
Rear Delt Fly (cable)	Rear delts	Constant tension
Reverse Pec Deck	Rear delts	Controlled
Face Pulls	Rear delts + rotator cuff	Health essential
Band Pull-Aparts	Rear delts	Warm-up/finisher

Shoulder Training Strategy

For your program (PPL):

• Push A: DB Shoulder Press + Lateral Raises
• Push B: Overhead Press (main) + Cable Laterals + Rear Delt

Common weakness: Side and rear delts Solution: Lateral raises 2x/week, face pulls every pull day, use lighter weight with control

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ARMS

Biceps Anatomy

BICEPS BRACHII
├── Long Head (Outer)
│   ├── Origin: Scapula (outside)
│   ├── Creates bicep "peak"
│   └── Emphasized with narrow grip, incline curls
│
└── Short Head (Inner)
    ├── Origin: Scapula (inside)
    ├── Creates bicep "thickness"
    └── Emphasized with wide grip, preacher curls

BRACHIALIS
├── Beneath biceps
├── Pushes bicep up for bigger appearance
└── Emphasized with hammer/neutral grip

BRACHIORADIALIS
├── Forearm muscle
└── Emphasized with hammer curls, reverse curls

How Grip Affects Biceps

Grip	Primary Target
Supinated (palms up)	Both bicep heads
Narrow supinated	Long head (peak)
Wide supinated	Short head (thickness)
Neutral (hammer)	Brachialis
Pronated (palms down)	Brachioradialis

Complete Bicep Exercise Library

Exercise	Primary Target	Notes
Barbell Curl	Both heads	Strength builder
EZ Bar Curl	Both heads	Easier on wrists
Dumbbell Curl	Both heads	Unilateral control
Alternating DB Curl	Both heads	Focus each arm
Incline DB Curl	Long head (peak)	Great stretch
Preacher Curl	Short head	Eliminates momentum
Concentration Curl	Short head	Peak contraction
Cable Curl	Both heads	Constant tension
High Cable Curl	Both heads	Flexed arm position
Hammer Curl	Brachialis	Builds arm thickness
Cross-body Hammer	Brachialis	Different angle
Reverse Curl	Brachioradialis	Forearm development
Spider Curl	Short head	Strict form
21s	Both heads	Intensity technique

Triceps Anatomy

TRICEPS BRACHII (3 Heads)
├── Long Head
│   ├── Origin: Scapula
│   ├── Largest head
│   ├── Crosses shoulder joint
│   └── Emphasized with overhead movements
│
├── Lateral Head
│   ├── Origin: Upper humerus (outside)
│   ├── Creates "horseshoe" shape
│   └── Emphasized with pushdowns
│
└── Medial Head
    ├── Origin: Upper humerus (inside)
    ├── Smallest, beneath other heads
    └── Active in all tricep movements

How Position Affects Triceps

Position	Primary Target
Overhead extension	Long head (stretch)
Pushdown	Lateral head
Close grip press	All heads
Kickback	Lateral + medial

Complete Tricep Exercise Library

Exercise	Primary Target	Notes
Close Grip Bench Press	All heads	Heavy compound
Dips	All heads	Bodyweight compound
Skull Crushers	Long head	Classic mass builder
Tricep Pushdown (rope)	Lateral head	Spread at bottom
Tricep Pushdown (V-bar)	All heads	Heavy loading
Tricep Pushdown (straight)	All heads	Variation
Overhead Extension (DB)	Long head	Great stretch
Overhead Extension (cable)	Long head	Constant tension
Overhead Extension (EZ)	Long head	Heavy loading
Tricep Kickback	Lateral head	Light, squeeze
Diamond Push-ups	All heads	Bodyweight option
JM Press	All heads	Hybrid movement

Arm Training Strategy

For your program (PPL):

• Pull A: Barbell Curl + Hammer Curl
• Pull B: Incline DB Curl + Cable Curl
• Push A: Pushdown + Overhead Extension
• Push B: Close Grip Bench/Dips + Kickbacks

Common weakness: Long head of triceps Solution: Include overhead extension every push day

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LEGS

Quadriceps Anatomy

QUADRICEPS (4 Muscles)
├── Rectus Femoris
│   ├── Only quad that crosses hip
│   ├── Hip flexion + knee extension
│   └── Emphasized with sissy squats, leg extensions
│
├── Vastus Lateralis
│   ├── Outer thigh
│   └── Creates "sweep"
│
├── Vastus Medialis (VMO)
│   ├── Inner thigh, "teardrop"
│   └── Emphasized with full ROM squats
│
└── Vastus Intermedius
    └── Beneath rectus femoris

How Stance Affects Quads

Stance	Emphasis
Narrow stance	Overall quad
Wide stance	Inner quad + adductors
High foot placement (leg press)	Glutes, less quad
Low foot placement	More quad focus

Complete Quad Exercise Library

Exercise	Primary Target	Notes
Barbell Back Squat	All quads	King of legs
Front Squat	Quads (more upright)	Less lower back
Hack Squat	Outer quad	Fixed path
Leg Press	All quads	High loading
Bulgarian Split Squat	Quads + glutes	Unilateral
Walking Lunges	Quads + glutes	Functional
Goblet Squat	Quads	Beginner friendly
Leg Extension	All quads (isolation)	Finishing exercise
Sissy Squat	Rectus femoris	Advanced
Step-ups	Quads + glutes	Functional

Hamstrings Anatomy

HAMSTRINGS (3 Muscles)
├── Biceps Femoris
│   ├── Long head (crosses hip)
│   └── Short head (doesn't cross hip)
│   └── Outer hamstring
│
├── Semimembranosus
│   └── Inner hamstring
│
└── Semitendinosus
    └── Inner hamstring

Functions:
- Knee flexion (leg curls)
- Hip extension (RDLs, deadlifts)

How Movement Affects Hamstrings

Movement Type	Primary Target
Hip hinge (RDL, SLDL)	Upper hamstrings
Knee flexion (leg curls)	Lower hamstrings
Both needed for complete development

Complete Hamstring Exercise Library

Exercise	Primary Target	Notes
Romanian Deadlift	Upper hams	Hip hinge king
Stiff Leg Deadlift	Upper hams	More stretch
Good Mornings	Upper hams	Be careful
Lying Leg Curl	Lower hams	Machine isolation
Seated Leg Curl	Lower hams	Different angle
Nordic Curl	Full hamstring	Advanced
Glute-Ham Raise	Full hamstring	Excellent
Cable Pull-Through	Hams + glutes	Hip hinge

Glutes Anatomy

GLUTEAL MUSCLES
├── Gluteus Maximus
│   ├── Largest muscle in body
│   ├── Hip extension, external rotation
│   └── Main "butt" muscle
│
├── Gluteus Medius
│   ├── Side of hip
│   └── Hip abduction, stabilization
│
└── Gluteus Minimus
    └── Beneath medius, similar function

Complete Glute Exercise Library

Exercise	Primary Target	Notes
Hip Thrust	Glute max	Glute-focused
Barbell Glute Bridge	Glute max	Similar to thrust
Cable Pull-Through	Glutes + hams	Hip hinge
Romanian Deadlift	Glutes + hams	Compound
Bulgarian Split Squat	Glutes + quads	Unilateral
Step-ups	Glutes	Drive through heel
Sumo Deadlift	Glutes	Wide stance
Cable Kickback	Glute max	Isolation
Abduction Machine	Glute med/min	Side glutes
Clamshells	Glute med	Activation

Calves Anatomy

CALF MUSCLES
├── Gastrocnemius
│   ├── Upper calf "diamond"
│   ├── Crosses knee joint
│   └── Emphasized with straight leg raises
│
└── Soleus
    ├── Beneath gastroc
    ├── Doesn't cross knee
    └── Emphasized with bent knee raises

Complete Calf Exercise Library

Exercise	Primary Target	Notes
Standing Calf Raise	Gastrocnemius	Main mass builder
Seated Calf Raise	Soleus	Bent knee position
Leg Press Calf Raise	Both	Heavy loading
Donkey Calf Raise	Gastrocnemius	Great stretch
Single Leg Calf Raise	Both	Unilateral

Leg Training Strategy

For your program (PPL):

• Legs A (Quad): Squat + Leg Press + Lunges + Extension + Curl + Standing Calf
• Legs B (Posterior): RDL + Front Squat + Bulgarians + Lying Curl + Hip Thrust + Seated Calf

Common weakness: Hamstrings relative to quads Solution: Include both hip hinge AND leg curl every leg day

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CORE

Anatomy

ANTERIOR (Front) CORE
├── Rectus Abdominis
│   ├── "Six-pack" muscle
│   ├── Spinal flexion (crunching)
│   └── ONE muscle with tendinous intersections
│
├── External Obliques
│   ├── Side of torso (visible)
│   └── Rotation, lateral flexion
│
├── Internal Obliques
│   ├── Beneath external obliques
│   └── Rotation (opposite direction)
│
└── Transverse Abdominis (TVA)
    ├── Deepest layer
    ├── "Corset" muscle
    └── Core stability, bracing

POSTERIOR CORE
└── Erector Spinae (covered in Back section)

"Upper" vs "Lower" Abs

Myth: You can't isolate upper vs lower abs (it's one muscle)

Reality: Different exercises emphasize different PORTIONS based on:

• Bringing ribs to pelvis = upper emphasis
• Bringing pelvis to ribs = lower emphasis

Complete Core Exercise Library

Rectus Abdominis Focus

Exercise	Emphasis	Notes
Crunches	Upper portion	Basic but effective
Reverse Crunches	Lower portion	Pelvis moves
Hanging Leg Raise	Lower portion	Advanced
Hanging Knee Raise	Lower portion	Intermediate
Cable Crunch	Full	Add resistance
Ab Wheel Rollout	Full	Anti-extension
Decline Sit-ups	Full	Add resistance
V-ups	Full	Advanced

Oblique Focus

Exercise	Notes
Side Plank	Static hold
Bicycle Crunch	Rotation
Russian Twist	Rotation
Woodchops (cable)	Rotation with resistance
Side Bend (DB)	Lateral flexion
Hanging Oblique Raise	Advanced

TVA / Stability Focus

Exercise	Notes
Plank	Anti-extension
Dead Bug	Anti-extension
Bird Dog	Anti-rotation
Pallof Press	Anti-rotation
Hollow Body Hold	Global stability

Core Training Strategy

For your program (PPL):

• Legs A: Hanging Knee Raises
• Legs B: Cable Crunch or Ab Wheel

Key insight: Core is trained heavily during squats, deadlifts, rows Direct work: 2-3 times per week is sufficient

For visible abs: Body fat reduction is 90% of the equation

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Exercise Selection Matrix: Your PPL Program

Push A (Chest Emphasis)

Exercise	Primary Target	Secondary
Barbell Bench	Mid chest	Front delts, triceps
Incline DB Press	Upper chest	Front delts
Cable Fly	Inner/mid chest	—
DB Shoulder Press	All delts	Triceps
Lateral Raise	Side delts	—
Tricep Pushdown	Lateral head	—
Overhead Extension	Long head	—

Push B (Shoulder Emphasis)

Exercise	Primary Target	Secondary
Overhead Press	Front/side delts	Triceps
Incline Barbell	Upper chest	Front delts
Flat DB Press	Mid chest	Triceps
Cable Lateral	Side delts	—
Rear Delt Fly	Rear delts	—
Dips/CGBP	All triceps	Chest
Kickbacks	Lateral tricep	—

Pull A (Width Emphasis)

Exercise	Primary Target	Secondary
Pull-ups	Lat width	Biceps
Barbell Row	Back thickness	Biceps
Cable Row	Mid back	Biceps
Straight Arm Pulldown	Lats (isolation)	—
Face Pulls	Rear delts, traps	—
Barbell Curl	Both bicep heads	—
Hammer Curl	Brachialis	—

Pull B (Thickness Emphasis)

Exercise	Primary Target	Secondary
Deadlift	Entire posterior	Everything
T-Bar/Chest Row	Mid back	Biceps
DB Row	Lats	Biceps
Wide Pulldown	Lat width	Biceps
Rear Delt Cable	Rear delts	—
Incline DB Curl	Long head	—
Cable Curl	Both heads	—

Legs A (Quad Emphasis)

Exercise	Primary Target	Secondary
Back Squat	Quads	Glutes
Leg Press	Quads	Glutes
Lunges	Quads	Glutes
Leg Extension	Quads (isolation)	—
Leg Curl	Hamstrings	—
Standing Calf	Gastrocnemius	—
Hanging Knee Raise	Lower abs	—

Legs B (Posterior Emphasis)

Exercise	Primary Target	Secondary
Romanian Deadlift	Hamstrings	Glutes, erectors
Front Squat	Quads	Core
Bulgarian Split	Glutes	Quads
Lying Leg Curl	Hamstrings	—
Hip Thrust	Glutes	—
Seated Calf	Soleus	—
Cable Crunch	Abs	—

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Quick Reference: Weak Point Solutions

Weak Point	Solution Exercises
Upper chest	Incline press 30°, low-to-high cable fly
Lat width	Wide grip pulldowns, pull-ups
Back thickness	Heavy rows, chest-supported rows
Rear delts	Face pulls, rear delt fly
Side delts	Cable lateral raises, light/strict
Bicep peak	Incline curls, narrow grip curls
Bicep thickness	Preacher curls, wide grip curls
Tricep long head	Overhead extensions
Quad sweep	Hack squats, leg press (narrow)
Hamstrings	RDLs + leg curls (both needed)
Glutes	Hip thrusts, Bulgarian split squats
Upper abs	Cable crunches, weighted crunches
Lower abs	Hanging leg raises, reverse crunches

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Document created: December 2024 Part of the Wellness Guide Series Reference for exercise selection and muscle targeting