{"id":16104,"date":"2021-01-21T19:53:00","date_gmt":"2021-01-21T19:53:00","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=16104"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"what-muscle-groups-to-work-out-together","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/what-muscle-groups-to-work-out-together\/","title":{"rendered":"What Muscle Groups To Work Out Together To Prevent Overtraining And Maximize Results?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/what-muscle-groups-to-work-out-together\/#An_Overview_Of_Muscle_Groups\" >An Overview Of Muscle Groups<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/what-muscle-groups-to-work-out-together\/#Types_Of_Exercises_For_Group_Muscle_Workout\" >Types Of Exercises For Group Muscle Workout<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/what-muscle-groups-to-work-out-together\/#What_Muscle_Groups_To_Work_Out_Together\" >What Muscle Groups To Work Out Together?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/what-muscle-groups-to-work-out-together\/#What_Are_The_Best_Muscle_Groups_To_Work_Out_Together\" >What Are The Best Muscle Groups To Work Out Together?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/what-muscle-groups-to-work-out-together\/#Which_Muscle_Groups_To_Work_Out_Together_For_Lean_Muscles\" >Which Muscle Groups To Work Out Together For Lean Muscles?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/what-muscle-groups-to-work-out-together\/#What_Are_Muscle_Groups_Best_To_Work_Out_Together\" >What Are Muscle Groups Best To Work Out Together?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/what-muscle-groups-to-work-out-together\/#For_Beginners\" >For Beginners:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/what-muscle-groups-to-work-out-together\/#For_Pro_Lifters\" >For Pro Lifters:<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/what-muscle-groups-to-work-out-together\/#How_Do_You_Choose_What_Muscle_Groups_To_Work_Out_Together\" >How Do You Choose What Muscle Groups To Work Out Together?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/what-muscle-groups-to-work-out-together\/#First_Day_Shoulders_And_Arms\" >First Day: Shoulders And Arms<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/what-muscle-groups-to-work-out-together\/#Second_Day_Focus_On_Legs\" >Second Day: Focus On Legs<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/what-muscle-groups-to-work-out-together\/#Last_Day_Focus_On_The_Back_Abdominals_And_Chest\" >Last Day: Focus On The Back, Abdominals, And Chest<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/what-muscle-groups-to-work-out-together\/#Workouts_That_Target_Specific_Muscles\" >Workouts That Target Specific Muscles<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/what-muscle-groups-to-work-out-together\/#Back\" >Back<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/what-muscle-groups-to-work-out-together\/#1_Resistance_Band_Pull_Apart\" >1. Resistance Band Pull Apart<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/what-muscle-groups-to-work-out-together\/#2_Barbell_Deadlift\" >2. Barbell Deadlift<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/what-muscle-groups-to-work-out-together\/#3_Renegade_Dumbbell_Row\" >3. Renegade Dumbbell Row<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/what-muscle-groups-to-work-out-together\/#Chest\" >Chest<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/what-muscle-groups-to-work-out-together\/#1_Barbell_Bench_Press\" >1. Barbell Bench Press<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/what-muscle-groups-to-work-out-together\/#2_Push-Ups\" >2. Push-Ups<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/what-muscle-groups-to-work-out-together\/#3_Inclined_Dumbbells\" >3. Inclined Dumbbells<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/what-muscle-groups-to-work-out-together\/#Arms\" >Arms<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/betterme.world\/articles\/what-muscle-groups-to-work-out-together\/#1_Push-Ups\" >1. Push-Ups<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/betterme.world\/articles\/what-muscle-groups-to-work-out-together\/#2_Tapping_Push-Ups\" >2. Tapping Push-Ups<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/betterme.world\/articles\/what-muscle-groups-to-work-out-together\/#3_Biceps_Curls\" >3. Biceps Curls<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/betterme.world\/articles\/what-muscle-groups-to-work-out-together\/#4_Triceps_Cable_Pushdowns\" >4. Triceps Cable Pushdowns<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/betterme.world\/articles\/what-muscle-groups-to-work-out-together\/#Abdominal\" >Abdominal<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-28\" href=\"https:\/\/betterme.world\/articles\/what-muscle-groups-to-work-out-together\/#1_Sit-Ups\" >1. Sit-Ups<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-29\" href=\"https:\/\/betterme.world\/articles\/what-muscle-groups-to-work-out-together\/#2_Single_Leg_Dip\" >2. Single Leg Dip<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-30\" href=\"https:\/\/betterme.world\/articles\/what-muscle-groups-to-work-out-together\/#Legs\" >Legs<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-31\" href=\"https:\/\/betterme.world\/articles\/what-muscle-groups-to-work-out-together\/#1_Lunges\" >1. Lunges<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-32\" href=\"https:\/\/betterme.world\/articles\/what-muscle-groups-to-work-out-together\/#2_Squats\" >2. Squats<\/a><\/li><\/ul><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-33\" href=\"https:\/\/betterme.world\/articles\/what-muscle-groups-to-work-out-together\/#Conclusion\" >Conclusion<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-34\" href=\"https:\/\/betterme.world\/articles\/what-muscle-groups-to-work-out-together\/#DISCLAIMER\" >DISCLAIMER:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-35\" href=\"https:\/\/betterme.world\/articles\/what-muscle-groups-to-work-out-together\/#SOURCES\" >SOURCES:<\/a><\/li><\/ul><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">When many people think of working out, they think of workouts such as biking, aerobic exercises, and so on. While these common drills are good for your lungs and heart, a complete workout programme should be composed of flexibility, balance, and strength training. One of the easiest ways to structure your fitness program is to pair certain muscles. So, would you like to know what muscle groups to work out together?<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=What_Muscle_Groups_To_Work_Out_Together_To_Prevent_Overtraining_And_Maximize_Results\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n<p><span style=\"font-weight: 400;\">The success of any muscle-building journey or hypertrophy process depends on your ability to train the correct muscle sets at the right time. This point cannot be stressed enough. Pairing your muscles will lead to more muscle fibres, which will equate to more strength and mass over time. What are the muscle groups that are good to work out together?\u2019<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"An_Overview_Of_Muscle_Groups\"><\/span><b>An Overview Of Muscle Groups<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Before getting down to what muscle groups to workout together with women, and men, you should at least have an idea about the sets of muscles that you have in your body.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Typically, there are three types of muscles &#8211; cardiac, skeletal, and smooth. Cardiac ones control your heart while the smooth ones are actively involved in involuntary actions such as constricting veins. When you go to the gym, you target skeletal muscles which make up over 40% of your body weight (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK532258\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are the major groups of skeletal muscles in your body:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Legs<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Abdominals<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Arms<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Back<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/betterme.world\/articles\/how-to-get-rid-of-chest-fat\/\"><span style=\"font-weight: 400;\">Chest<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Shoulders<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=What_Muscle_Groups_To_Work_Out_Together_To_Prevent_Overtraining_And_Maximize_Results\"><img decoding=\"async\" class=\"aligncenter wp-image-30261 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/2-3-1024x576.jpg\" alt=\"what muscle groups to work out together\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/2-3.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/2-3-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/2-3.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/2-3-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/2-3.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">These muscle groups can be divided into the following specific categories:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Biceps &#8211; In front of your upper arms.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Glutes &#8211; In your hips and butt.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Quadriceps &#8211; In front of your upper part of your legs.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hamstrings &#8211; At the back part of your upper part of legs.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Calves &#8211; Found in the lower part of your legs.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Latissimus dorsi (lats) &#8211; under your armpits.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Trapezius (traps) &#8211; Top of your shoulders.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Forearms &#8211; the lower part of your arms.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Triceps &#8211; the back part of your upper arm (<\/span><a href=\"https:\/\/www.health.harvard.edu\/staying-healthy\/strength-training-6-ways-to-get-more-from-your-workout\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/2-day-full-body-workout\/\">2-Day Full Body Workout: Hit All Of Your Major Muscle Groups In One Sweat Sesh<\/a><\/span><\/i><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Types_Of_Exercises_For_Group_Muscle_Workout\"><\/span><b>Types Of Exercises For Group Muscle Workout<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Are you wondering whether you need dumbbells or even barbells for your strength training? Well, resistance training can be done in various ways, such as:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/bodyweight-vs-weights\/\">Bodyweight<\/a> exercises.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Machine exercises.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Free weights.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Medicine ball exercises.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Resistance band training.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">If you include free weight training into your program, then you must be consistent with weight that you can manage to lift more than 12 times. As your muscle mass builds up, you can increase the weight and reduce the number of repetitions (<\/span><a href=\"https:\/\/www.theguardian.com\/lifeandstyle\/2017\/feb\/01\/weight-training-get-fit-personal-trainer-zanna-van-dijk\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=What_Muscle_Groups_To_Work_Out_Together_To_Prevent_Overtraining_And_Maximize_Results\"><img decoding=\"async\" class=\"aligncenter wp-image-30749 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/3-1-2-1024x576.jpg\" alt=\"what muscle groups to work out together\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/3-1-2.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/3-1-2-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/3-1-2.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/3-1-2-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/3-1-2.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Muscle_Groups_To_Work_Out_Together\"><\/span><b>What Muscle Groups To Work Out Together?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">It&#8217;s no secret; you must focus on specific sets during your session for best results. So, which muscles should you combine during your fitness hours? First off, be clear that there is no one right way to group your muscles. In other words, you can decide on whichever set fits your needs.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_The_Best_Muscle_Groups_To_Work_Out_Together\"><\/span><b>What Are The Best Muscle Groups To Work Out Together?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Typically, many people find it helpful to train muscle groups that are close to each other. For instance, you could pair your shoulders and arms.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Many exercises such as press-ups and rows use both of these parts.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So, if you want to pair your muscles, make sure you only group those that are close to each other.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Which_Muscle_Groups_To_Work_Out_Together_For_Lean_Muscles\"><\/span><b>Which Muscle Groups To Work Out Together For Lean Muscles?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">As mentioned, you can pair any muscles together. There is no one way you can get lean muscles by just pairing them.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The only way you can achieve that is by being consistent. Once you start training, do not give up. Continue until you get the desired results. It could take three or more months, so be patient (<\/span><a href=\"https:\/\/www.nbcnews.com\/better\/lifestyle\/how-get-more-muscle-definition-what-you-should-know-about-ncna1076431\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=What_Muscle_Groups_To_Work_Out_Together_To_Prevent_Overtraining_And_Maximize_Results\"><img decoding=\"async\" class=\"aligncenter wp-image-30789 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4157-1024x576.png\" alt=\"what muscle groups to work out together\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4157.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4157-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4157.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4157-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-4157.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_Muscle_Groups_Best_To_Work_Out_Together\"><\/span><b>What Are Muscle Groups Best To Work Out Together?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">You can group your muscles according to your preferences. For instance, if you are a sportsman, you could emphasize the muscles you use in your sport. Here are some examples of how you could combine your muscle groups:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"For_Beginners\"><\/span><b>For Beginners:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If you are an amateur, you could combine your muscles as follows:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Day 1 &#8211; Your shoulders and chest<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Day 2 &#8211; your <a href=\"https:\/\/betterme.world\/articles\/benefits-of-deadlifts\/\">legs<\/a><\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Day 3 &#8211; Arms, back, and abdominals<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">If you want to work out twice per week, then you could try the following:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Day 1 &#8211; Shoulders, chest, and <a href=\"https:\/\/betterme.world\/articles\/how-to-get-rid-of-arm-fat\/\">arms<\/a><\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Day 2 &#8211; abdominals, back, and legs<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"For_Pro_Lifters\"><\/span><b>For Pro Lifters:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If you have been lifting weights for a while, this can help target specific muscle groups in your workouts. Here is an example of how you can combine them:S<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Day 1 &#8211; Shoulders, triceps, chest, and forearms<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Day 2 &#8211; Calves, hamstrings, glutes, and quadriceps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Day 3 &#8211; Lats, abdominals, biceps, back, and traps (<\/span><a href=\"https:\/\/emedicine.medscape.com\/article\/88648-overview\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=What_Muscle_Groups_To_Work_Out_Together_To_Prevent_Overtraining_And_Maximize_Results\"><img decoding=\"async\" class=\"aligncenter wp-image-30890 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4170-1024x576.png\" alt=\"core workout\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4170.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4170-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4170.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4170-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4170.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">You do not need separate exercises for each group. For instance, when you do squats, you will be using the following:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hamstrings<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Quadriceps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/betterme.world\/articles\/back-workouts-without-weights\/\"><span style=\"font-weight: 400;\">Back<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Abdominals<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Glutes<\/span><\/li>\n<\/ul>\n<p><strong>If you\u2019ve mustered up the courage to crush your weight loss goal, let Betterme take the sting out of this demanding process. <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=What_Muscle_Groups_To_Work_Out_Together_To_Prevent_Overtraining_And_Maximize_Results\" rel=\"noopener\">Our app will help you<\/a> restructure your habits, remold your life and crank up your fitness results!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Do_You_Choose_What_Muscle_Groups_To_Work_Out_Together\"><\/span><b>How Do You Choose What Muscle Groups To Work Out Together?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">It is recommended that you group muscles close to each other. Also, you have to choose a different set every day to give your body time to recover. If you are going for strength training 3 times every week, make sure each session emphasizes different parts.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For instance, here is an example of which muscles to group men or even women if you work out three times a week.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=What_Muscle_Groups_To_Work_Out_Together_To_Prevent_Overtraining_And_Maximize_Results\"><img decoding=\"async\" class=\"aligncenter wp-image-30892 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4174-1024x576.png\" alt=\"what muscle groups to work out together\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4174.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4174-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4174.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4174.png 1536w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"First_Day_Shoulders_And_Arms\"><\/span><b>First Day: Shoulders And Arms<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Do the following exercises:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lateral raises &#8211; take 3 sets of 10 reps.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bench clips &#8211; do 3 of 12 reps.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Shoulder press &#8211; take 3 sets of 10 reps.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Biceps curls &#8211; do 3 sets of 8 reps.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/how-many-pushups-should-i-do\/\">Push-ups<\/a> &#8211; take 3 sets out of 8 reps (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3831787\/\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Second_Day_Focus_On_Legs\"><\/span><b>Second Day: Focus On Legs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Calf raises &#8211; 12 reps 3 times.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Step-ups &#8211; 12 reps 2 times.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Romanian deadlifts &#8211; 8 reps in 3 sets.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dumbbell lunges &#8211; 10 reps 2 times.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Barbell back squats &#8211; 8 reps in 2 sets.<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Last_Day_Focus_On_The_Back_Abdominals_And_Chest\"><\/span><b>Last Day: Focus On The Back, Abdominals, And Chest<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Crunches &#8211; 20 reps in 3 sets.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dumbbell bent-over rows &#8211; 8 reps in 3 sets.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">One-arm dumbbell rows &#8211; 8 reps in 3 sets.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bicycle crunches &#8211; 20 reps in 3 sets.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dumbbell fly &#8211; 10 reps in 3 sets.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dumbbell bench press &#8211; 8 reps in 3 sets.<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=What_Muscle_Groups_To_Work_Out_Together_To_Prevent_Overtraining_And_Maximize_Results\"><img decoding=\"async\" class=\"aligncenter wp-image-31241 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/4-7-1024x576.jpg\" alt=\"what muscle groups to work out together\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/4-7.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/4-7-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/4-7.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/4-7-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/4-7.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Workouts_That_Target_Specific_Muscles\"><\/span><b>Workouts That Target Specific Muscles<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">If you want to create your own plan for your sessions, you could incorporate the following exercises for the listed muscles. Be sure to follow their respective workout steps correctly (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/muscle-groups-to-work-out-together\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Back\"><\/span><b>Back<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<h4><span class=\"ez-toc-section\" id=\"1_Resistance_Band_Pull_Apart\"><\/span><b>1. Resistance Band Pull Apart<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">This is a great exercise to start your back workout. Here, you will need resistance bands that can allow you to complete over 15 to 20 reps in 2 sets.\u00a0 Follow the directions below:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with both of your arms extended.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold a resistance band in front of you using both of your hands.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The band should be parallel to the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">While keeping your <a href=\"https:\/\/betterme.world\/articles\/toned-arms-workout\/\">arms<\/a> straight, pull the band to your chest by moving your arms further apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You should initiate the movement from your mid-back.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Squeeze both of your shoulder blades together.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your back straight.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Return to the start slowly. Repeat the steps several times (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4932046\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<h4><span class=\"ez-toc-section\" id=\"2_Barbell_Deadlift\"><\/span><b>2. Barbell Deadlift<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Doing this exercise will work your lower back, spinal muscles, and hamstrings. Follow these steps:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place a barbell on the floor. Make sure it is steady.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand behind it.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Your feet should be shoulder-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Your chest should be kept lifted.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Now, begin to reach down to pick the barbell.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Make sure your back is straight and that you only hinge your knees and hips so that you are squatting.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grasp the bar with both of your palms. Use overhand grip.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pull back up, back into your starting point. Keep your feet straight and your shoulders should be at the back of your neck.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push your hips back and bend your knees until you return to your original position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat this 12 times for 3 sets (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26840440\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=What_Muscle_Groups_To_Work_Out_Together_To_Prevent_Overtraining_And_Maximize_Results\"><img decoding=\"async\" class=\"aligncenter wp-image-31248 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/5-12-1024x576.jpg\" alt=\"HIIT Workouts\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/5-12.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/5-12-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/5-12.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/5-12-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/5-12.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h4><span class=\"ez-toc-section\" id=\"3_Renegade_Dumbbell_Row\"><\/span><b>3. Renegade Dumbbell Row<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">This move adds extra core training to your back moves. Follow the steps below:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold dumbbells on each of your hands.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie down facing the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift your body so that you form a straight line from your toes to head.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Each of your hands should be on the dumbbell.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Now, row with one hand and pull your elbow toward the ceiling.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Return the dumbbell to the ground while ensuring that your hips don\u2019t swing.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat with the left arm.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You can complete 3 sets of 20 reps.<\/span><\/li>\n<\/ul>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/lower-back-fat\/\">Lower Back Fat: Lifestyle Changes To Help You Get Rid Of This Unsightly Extra Fat<\/a><\/span><\/i><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Chest\"><\/span><b>Chest<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<h4><span class=\"ez-toc-section\" id=\"1_Barbell_Bench_Press\"><\/span><b>1. Barbell Bench Press<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">You will need a barbell and a bench just as the name suggests. Use the procedure below:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on the bench with your feet firm on the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The bar you are lifting should be directly above your eyes.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Your shoulders, head, and buttocks need to be on the bench.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grasp the barbell and move it to your starting point. You will need a spotter just in case something goes wrong.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Position the barbell straight chin and keep your wrists and elbows straight.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Now, inhale while lowering the bar until it touches your chest, just below your armpits.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">As you lower, move your elbows outwards so that they can curve slightly.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Exhale while pushing the bar up to your original position (<\/span><a href=\"https:\/\/www.sciencedaily.com\/releases\/2015\/04\/150414100856.htm\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=What_Muscle_Groups_To_Work_Out_Together_To_Prevent_Overtraining_And_Maximize_Results\"><img decoding=\"async\" class=\"aligncenter wp-image-31260 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/3-9-1024x576.jpg\" alt=\"what muscle groups to work out together\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/3-9.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/3-9-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/3-9.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/3-9-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/3-9.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h4><span class=\"ez-toc-section\" id=\"2_Push-Ups\"><\/span><b> 2. Push-Ups<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">No equipment or gym visits are needed here. This exercise will strengthen your chest, shoulders, and arms. Follow the steps below:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie down while facing the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tighten your abs, keep your body flat from head to toe.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Your elbows should be at your sides.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Now lift yourself so that your arms are straight.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower yourself slowly until your chest almost taps the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Press up and repeat the procedure.<\/span><\/li>\n<\/ul>\n<h4><span class=\"ez-toc-section\" id=\"3_Inclined_Dumbbells\"><\/span><b>3. Inclined Dumbbells<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Here, you will need a set of dumbbells and an inclined bench. Use the procedure below:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit on the bench.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Your head back and abdomen should be on the bench.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Make sure the bench is inclined to about 120 degrees.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold dumbbells in both of your hands.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Press your shoulder, head, and butt on the bench and position the weights near your armpits.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Your palms should face inwards with your wrist straight.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Breath out and tighten your abs. Slowly press the dumbbells up above your chest.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Breath in and lower the weights slowly to the level of your chest. The dumbbells should be parallel to your chest.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift the weights towards the ceiling in the same manner. Repeat the motions several times (<\/span><a href=\"https:\/\/us.cnn.com\/2020\/05\/05\/cnn-underscored\/home-exercise-dumbbell-replacement-ideas\/index.html\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<div class=\"mceTemp\"><\/div>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=What_Muscle_Groups_To_Work_Out_Together_To_Prevent_Overtraining_And_Maximize_Results\"><img decoding=\"async\" class=\"aligncenter wp-image-31267 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/9-2-1024x576.jpg\" alt=\"what muscle groups to work out together\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/9-2.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/9-2-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/9-2.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/9-2-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/9-2.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Arms\"><\/span><b>Arms<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<h4><span class=\"ez-toc-section\" id=\"1_Push-Ups\"><\/span><b>1. Push-Ups<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Here, you need to:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Kneel on a mat or just a towel placed on the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Next, place your hands apart and a bit wider than your shoulder width.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift your knees so that the weight is shifted to your hands. Keep your abdominal muscles tight.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Now, lower your chest towards the ground without sagging your lower back. You should maintain a straight line from your knees to your head.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ensure the chest lightly taps the floor and then press away from the floor so that your arms are straight. Repeat the move several times.<\/span><\/li>\n<\/ul>\n<h4><span class=\"ez-toc-section\" id=\"2_Tapping_Push-Ups\"><\/span><b>2. Tapping Push-Ups<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">This exercise will work on your abs, arms, and chest. Follow the steps below:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Kneel on a towel or a mat.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place your hands wider apart than your shoulder width.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Curl your heels towards your upper body so that they face the ceiling.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Make sure you maintain a straight line from your knees to your head.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower your chest towards the floor until it slightly hits it.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Press away by straightening your arms.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat the procedure several times (<\/span><a href=\"https:\/\/www.health.harvard.edu\/blog\/rise-push-ups-classic-exercise-can-motivate-get-stronger-2019021810165\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=What_Muscle_Groups_To_Work_Out_Together_To_Prevent_Overtraining_And_Maximize_Results\"><img decoding=\"async\" class=\"aligncenter wp-image-31329 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/6-1-1-1024x576.jpg\" alt=\"what muscle groups to work out together\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/6-1-1.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/6-1-1-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/6-1-1.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/6-1-1-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/6-1-1.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h4><span class=\"ez-toc-section\" id=\"3_Biceps_Curls\"><\/span><b> 3. Biceps Curls<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Follow the steps below:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand upright, with a dumbbell in all your two hands.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Extend your arms to the sides. Keep your hip-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tighten your ABS.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Raise one arm, rotate its forearm until it is aligned with your shoulders.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Return the arm to its starting point and repeat the same procedure with the other arm.<\/span><\/li>\n<\/ul>\n<h4><span class=\"ez-toc-section\" id=\"4_Triceps_Cable_Pushdowns\"><\/span><b>4. Triceps Cable Pushdowns<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">For this exercise, you have to:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Face the cable machine and grip the handle at your neck level.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Contract your <a href=\"https:\/\/betterme.world\/articles\/how-often-should-i-workout-abs\/\">ABS<\/a>, keep your elbows on your sides.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pull the cable downwards.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Return it to the starting point and repeat the procedure.<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=What_Muscle_Groups_To_Work_Out_Together_To_Prevent_Overtraining_And_Maximize_Results\"><img decoding=\"async\" class=\"aligncenter wp-image-35962 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/Frame-5130-convert.io_-1024x576.jpg\" alt=\"fitness app\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/Frame-5130-convert.io_.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/Frame-5130-convert.io_-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/Frame-5130-convert.io_.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/Frame-5130-convert.io_-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/Frame-5130-convert.io_.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Abdominal\"><\/span><b>Abdominal<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<h4><span class=\"ez-toc-section\" id=\"1_Sit-Ups\"><\/span><b>1. Sit-Ups<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Follow the steps below:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie down on the floor facing the ceiling.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bring your hands to your head. Clasp them behind the head with your elbows bent outwards.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend your knees close to your chest.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Draw your abs and lift your upper body up.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Squeeze your abs tighter.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Make sure your shoulders are off the floor. Only your lower back should be on the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat this 10 times in 2 sets (<\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/fitness\/multimedia\/abdominal-crunch\/vid-20084664\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<h4><span class=\"ez-toc-section\" id=\"2_Single_Leg_Dip\"><\/span><b>2. Single Leg Dip<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">This exercise strengthens your abs muscles. Follow the steps below:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by lying horizontally on the floor while facing the ceiling.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Make sure you have a mat or a towel so that you won\u2019t be hurt by the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Now bend your knees, so that your feet will be flat on the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place both of your hands behind your hips with their tips facing forward.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Now, lift your upper body using your hands, so that you form an acute angle with the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift the right leg and hips.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Extend it so that it is straight and facing the ceiling. It should make a right angle with the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend your arms so that your body lowers down a little bit.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Press back up. Repeat the procedure severally.<\/span><\/li>\n<\/ul>\n<p><strong>Reasons why BetterMe is a safe bet: a wide range of calorie-blasting workouts, finger-licking recipes, 24\/7 support, challenges that\u2019ll keep you on your best game, and that just scratches the surface! <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=What_Muscle_Groups_To_Work_Out_Together_To_Prevent_Overtraining_And_Maximize_Results\" rel=\"noopener\">Start using our app<\/a> and watch the magic happen.<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=What_Muscle_Groups_To_Work_Out_Together_To_Prevent_Overtraining_And_Maximize_Results\"><img decoding=\"async\" class=\"aligncenter wp-image-32604 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/2-1024x576.jpg\" alt=\"what muscle groups to work out together\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/2.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/2-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/2.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/2-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/2.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Legs\"><\/span><b>Legs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<h4><span class=\"ez-toc-section\" id=\"1_Lunges\"><\/span><b>1. Lunges<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Basic lunges will work out your glutes, quads, and hamstrings. To correctly do one:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand tall.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Step forward with the left foot.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Move until the leg forms a right angle with your <a href=\"https:\/\/betterme.world\/articles\/how-to-get-rid-of-knee-fat\/\">knee<\/a>.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Your knee should be parallel to the floor. It should not go beyond your toes.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift the leg back to your original position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat the procedure while switching off between the right and left leg until you do over 10 repeats.<\/span><\/li>\n<\/ul>\n<h4><span class=\"ez-toc-section\" id=\"2_Squats\"><\/span><b>2. Squats<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">This training will target your quadriceps and hamstrings. Follow the procedure below:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Position your barbell at the upper part of your chest, just below your neck.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Make sure you grab it with a wide grip.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your abdominal muscles by squatting. That is bending your hips and knees at the same time.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Make sure your back is straight.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower your body until your thighs make 90 degrees with your lower legs.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Return to the starting point and repeat this severally (<\/span><a href=\"https:\/\/www.webmd.com\/fitness-exercise\/video\/how-to-squats\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<h2><span class=\"ez-toc-section\" id=\"Conclusion\"><\/span><strong>Conclusion<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There are a lot of ways you can plan your weekly <a href=\"https:\/\/betterme.world\/articles\/2700-calorie-meal-plan\/\">fitness<\/a> sessions. However, to obtain the most out of your training, you must focus on one muscle group at a time. If you follow the above examples of which muscle groups to work out together and tips, you are most likely to get your desired results.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=What_Muscle_Groups_To_Work_Out_Together_To_Prevent_Overtraining_And_Maximize_Results\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n<h4><span class=\"ez-toc-section\" id=\"DISCLAIMER\"><\/span><b>DISCLAIMER:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!<\/span><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"SOURCES\"><\/span><strong>SOURCES:<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26840440\/\"><span style=\"font-weight: 400;\">An Examination of Muscle Activation and Power Characteristics While Performing the Deadlift Exercise With Straight and Hexagonal Barbells<\/span><\/a><span style=\"font-weight: 400;\"> (2016, sciencedaily.com)<\/span><\/li>\n<li><a href=\"https:\/\/us.cnn.com\/2020\/05\/05\/cnn-underscored\/home-exercise-dumbbell-replacement-ideas\/index.html\"><span style=\"font-weight: 400;\">Dumbbells sold out? Try these creative replacements<\/span><\/a><span style=\"font-weight: 400;\"> (2020, edition.cnn.com)<\/span><\/li>\n<li><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4932046\/\"><span style=\"font-weight: 400;\">Effects of elastic band exercise on subjects with rounded shoulder posture and forward head posture<\/span><\/a><span style=\"font-weight: 400;\"> (2016, ncbi.nlm.nih.gov)<\/span><\/li>\n<li><a href=\"https:\/\/emedicine.medscape.com\/article\/88648-overview\"><span style=\"font-weight: 400;\">Exercise Prescription<\/span><\/a><span style=\"font-weight: 400;\"> (2016, medscape.com)<\/span><\/li>\n<li><a href=\"https:\/\/www.sciencedaily.com\/releases\/2015\/04\/150414100856.htm\"><span style=\"font-weight: 400;\">How does bench angle affect upper body muscle activation during bench press exercise?<\/span><\/a><span style=\"font-weight: 400;\"> (2015, sciencedaily.com)<\/span><\/li>\n<li><a href=\"https:\/\/www.webmd.com\/fitness-exercise\/video\/how-to-squats\"><span style=\"font-weight: 400;\">How to Do Squats<\/span><\/a><span style=\"font-weight: 400;\"> (2016, webmd.com)<\/span><\/li>\n<li><a href=\"https:\/\/www.nbcnews.com\/better\/lifestyle\/how-get-more-muscle-definition-what-you-should-know-about-ncna1076431\"><span style=\"font-weight: 400;\">How to get more muscle definition (and what you should know about why you&#8217;re not)<\/span><\/a><span style=\"font-weight: 400;\"> (2019, nbcnews.com)<\/span><\/li>\n<li><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK532258\/\"><span style=\"font-weight: 400;\">Physiology, Muscle<\/span><\/a><span style=\"font-weight: 400;\"> (2020, ncbi.nlm.nih.gov)<\/span><\/li>\n<li><a href=\"https:\/\/www.theguardian.com\/lifeandstyle\/2017\/feb\/01\/weight-training-get-fit-personal-trainer-zanna-van-dijk\"><span style=\"font-weight: 400;\">Raise the bar: a beginner&#8217;s guide to lifting weights<\/span><\/a><span style=\"font-weight: 400;\"> (2017, theguardian.com)<\/span><\/li>\n<li><a href=\"https:\/\/www.health.harvard.edu\/staying-healthy\/strength-training-6-ways-to-get-more-from-your-workout\"> <span style=\"font-weight: 400;\">Strength training: 6 ways to get more from your workout<\/span><\/a><span style=\"font-weight: 400;\"> (2014, health.harvard.edu)<\/span><\/li>\n<li><a href=\"https:\/\/www.health.harvard.edu\/blog\/rise-push-ups-classic-exercise-can-motivate-get-stronger-2019021810165\"> <span style=\"font-weight: 400;\">The rise of push-ups: A classic exercise that can help you get stronger<\/span><\/a><span style=\"font-weight: 400;\"> (2019, health.harvard.edu)<\/span><\/li>\n<li><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3831787\/\"> <span style=\"font-weight: 400;\">Time course for arm and chest muscle thickness changes following bench press training<\/span><\/a><span style=\"font-weight: 400;\"> (2012, ncbi.nlm.nih.gov)<\/span><\/li>\n<li><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/fitness\/multimedia\/abdominal-crunch\/vid-20084664\"> <span style=\"font-weight: 400;\">Video: Abdominal crunch<\/span><\/a><span style=\"font-weight: 400;\"> (2020, mayoclinic.org)<\/span><\/li>\n<li><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/muscle-groups-to-work-out-together\">Which muscle groups can people work out together?<\/a> (2021, medicalnewstoday.com)<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>When many people think of working out, they think of workouts such as biking, aerobic exercises, and so on. While these common drills are good for your lungs and heart, a complete workout programme should be composed of flexibility, balance, and strength training. One of the easiest ways to structure your fitness program is to [&hellip;]<\/p>\n","protected":false},"author":22,"featured_media":16105,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[6],"tags":[170],"coauthors":[105],"class_list":["post-16104","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-workouts","tag-strength-training-home"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>What Muscle Groups To Work Out Together To Prevent Overtraining And Maximize Results? - BetterMe<\/title>\n<meta name=\"description\" content=\"Are wondering what muscle groups to work out together? Find more about the list of muscle groups, and workouts that target specific muscles in this post.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/what-muscle-groups-to-work-out-together\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"What Muscle Groups To Work Out Together To Prevent Overtraining And Maximize Results?\" \/>\n<meta property=\"og:description\" content=\"Are wondering what muscle groups to work out together? Find more about the list of muscle groups, and workouts that target specific muscles in this post.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/what-muscle-groups-to-work-out-together\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2021\/01\/shutterstock_1397379734.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"667\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"L. Lawrence\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"L. Lawrence\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"15 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/what-muscle-groups-to-work-out-together\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/what-muscle-groups-to-work-out-together\/\"},\"author\":{\"name\":\"L. Lawrence\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/1491017064af1eb7bcb46f188d075fc4\"},\"headline\":\"What Muscle Groups To Work Out Together To Prevent Overtraining And Maximize Results?\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/what-muscle-groups-to-work-out-together\/\"},\"wordCount\":2811,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/what-muscle-groups-to-work-out-together\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/shutterstock_1397379734.jpg\",\"keywords\":[\"Strength Training at Home\"],\"articleSection\":[\"Workouts\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">When many people think of working out, they think of workouts such as biking, aerobic exercises, and so on. While these common drills are good for your lungs and heart, a complete workout programme should be composed of flexibility, balance, and strength training. One of the easiest ways to structure your fitness program is to pair certain muscles. So, would you like to know what muscle groups to work out together?<\/span>\\r\\n\\r\\n\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">The success of any muscle-building journey or hypertrophy process depends on your ability to train the correct muscle sets at the right time. This point cannot be stressed enough. Pairing your muscles will lead to more muscle fibres, which will equate to more strength and mass over time. What are the muscle groups that are good to work out together?\u2019<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>An Overview Of Muscle Groups<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Before getting down to what muscle groups to workout together with women, and men, you should at least have an idea about the sets of muscles that you have in your body.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Typically, there are three types of muscles - cardiac, skeletal, and smooth. Cardiac ones control your heart while the smooth ones are actively involved in involuntary actions such as constricting veins. When you go to the gym, you target skeletal muscles which make up over 40% of your body weight (<\/span><a href=\\\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK532258\/\\\"><span style=\\\"font-weight: 400;\\\">8<\/span><\/a><span style=\\\"font-weight: 400;\\\">).<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Here are the major groups of skeletal muscles in your body:<\/span>\\r\\n<ul>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Legs<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Abdominals<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/what-muscle-groups-to-work-out-together\/\",\"url\":\"https:\/\/betterme.world\/articles\/what-muscle-groups-to-work-out-together\/\",\"name\":\"What Muscle Groups To Work Out Together To Prevent Overtraining And Maximize Results? - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/what-muscle-groups-to-work-out-together\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/what-muscle-groups-to-work-out-together\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/shutterstock_1397379734.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"Are wondering what muscle groups to work out together? 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Lilly never fails to flesh out her articles with no-frills nutritional advice, up-to-date fitness tips, and latest medical research data which helps readers get a better grasp on the issue they are concerned about.\",\"url\":\"https:\/\/betterme.world\/articles\/author\/lillylawrence\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"What Muscle Groups To Work Out Together To Prevent Overtraining And Maximize Results? - BetterMe","description":"Are wondering what muscle groups to work out together? Find more about the list of muscle groups, and workouts that target specific muscles in this post.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/what-muscle-groups-to-work-out-together\/","og_locale":"en_US","og_type":"article","og_title":"What Muscle Groups To Work Out Together To Prevent Overtraining And Maximize Results?","og_description":"Are wondering what muscle groups to work out together? Find more about the list of muscle groups, and workouts that target specific muscles in this post.","og_url":"https:\/\/betterme.world\/articles\/what-muscle-groups-to-work-out-together\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":1000,"height":667,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2021\/01\/shutterstock_1397379734.jpg","type":"image\/jpeg"}],"author":"L. Lawrence","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"L. Lawrence","Est. reading time":"15 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/what-muscle-groups-to-work-out-together\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/what-muscle-groups-to-work-out-together\/"},"author":{"name":"L. Lawrence","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/1491017064af1eb7bcb46f188d075fc4"},"headline":"What Muscle Groups To Work Out Together To Prevent Overtraining And Maximize Results?","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/what-muscle-groups-to-work-out-together\/"},"wordCount":2811,"commentCount":0,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/what-muscle-groups-to-work-out-together\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/shutterstock_1397379734.jpg","keywords":["Strength Training at Home"],"articleSection":["Workouts"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">When many people think of working out, they think of workouts such as biking, aerobic exercises, and so on. While these common drills are good for your lungs and heart, a complete workout programme should be composed of flexibility, balance, and strength training. One of the easiest ways to structure your fitness program is to pair certain muscles. So, would you like to know what muscle groups to work out together?<\/span>\r\n\r\n\r\n\r\n<span style=\"font-weight: 400;\">The success of any muscle-building journey or hypertrophy process depends on your ability to train the correct muscle sets at the right time. This point cannot be stressed enough. Pairing your muscles will lead to more muscle fibres, which will equate to more strength and mass over time. What are the muscle groups that are good to work out together?\u2019<\/span>\r\n<h2 style=\"text-align: center;\"><b>An Overview Of Muscle Groups<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">Before getting down to what muscle groups to workout together with women, and men, you should at least have an idea about the sets of muscles that you have in your body.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Typically, there are three types of muscles - cardiac, skeletal, and smooth. Cardiac ones control your heart while the smooth ones are actively involved in involuntary actions such as constricting veins. When you go to the gym, you target skeletal muscles which make up over 40% of your body weight (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK532258\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Here are the major groups of skeletal muscles in your body:<\/span>\r\n<ul>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Legs<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Abdominals<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/what-muscle-groups-to-work-out-together\/","url":"https:\/\/betterme.world\/articles\/what-muscle-groups-to-work-out-together\/","name":"What Muscle Groups To Work Out Together To Prevent Overtraining And Maximize Results? - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/what-muscle-groups-to-work-out-together\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/what-muscle-groups-to-work-out-together\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/shutterstock_1397379734.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"Are wondering what muscle groups to work out together? 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Lawrence","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/image\/cb4c8e8daa5c56655bff6abbefeb3452","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/Lilly-150x150.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/Lilly-150x150.png","caption":"L. Lawrence"},"description":"Lilly is a professional writer specializing in health and science writing. She\u2019s highly inspired by questions of science, which particularly concern nutrition, fitness and medicine. She is a firm advocate for a healthy lifestyle, which is why she creates informative articles based on scientific research and strives to deliver clear and yet detailed information on how to take care of your body and mind. Lilly never fails to flesh out her articles with no-frills nutritional advice, up-to-date fitness tips, and latest medical research data which helps readers get a better grasp on the issue they are concerned about.","url":"https:\/\/betterme.world\/articles\/author\/lillylawrence\/"}]}},"_links":{"self":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/16104","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/users\/22"}],"replies":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/comments?post=16104"}],"version-history":[{"count":0,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/16104\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/media\/16105"}],"wp:attachment":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/media?parent=16104"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/categories?post=16104"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/tags?post=16104"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/coauthors?post=16104"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}