beginners guides

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• input your deadlift and it returns estimates for everything
• squat is typically around 70-85% of their deadlift
• bench press is often around 50-70% of an individual's squat weight
• overhead press is often around 60-80% of an individual's bench press weight
• the row is often around 60-80% of an individual's deadlift weight

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Here are the top 10 largest muscles in the human body:

Gluteus Maximus: Located in the buttocks, this is the largest muscle in the body and is responsible for hip extension.

Latissimus Dorsi: Located in the middle of the back, this muscle is responsible for shoulder extension, adduction, and internal rotation.

Quadriceps: This muscle group located on the front of the thigh is responsible for knee extension.

Trapezius: Located in the upper back and neck, this muscle is responsible for scapular elevation, retraction, and depression.

Gastrocnemius: Located in the calf, this muscle is responsible for plantar flexion of the foot.

Pectoralis Major: Located in the chest, this muscle is responsible for shoulder flexion, adduction, and internal rotation.

Hamstrings: This muscle group located on the back of the thigh is responsible for knee flexion and hip extension.

Biceps: Located in the front of the upper arm, this muscle is responsible for elbow flexion and supination.

Triceps: Located in the back of the upper arm, this muscle is responsible for elbow extension.

Abdominal Muscles: These muscles located in the abdomen are responsible for trunk flexion and rotation.

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deadlift

The deadlift is a compound exercise that works multiple muscle groups throughout the body. The primary muscles worked during a deadlift include:

Erector Spinae: The muscles running along the spine that help keep the back straight and support the weight being lifted.

Glutes: The large muscles in the buttocks that help with hip extension and provide power for the lift.

Quadriceps: The muscles on the front of the thigh that help with knee extension.

Hamstrings: The muscles on the back of the thigh that help with hip extension and knee flexion.

Adductors: The muscles on the inside of the thigh that help stabilize the legs during the lift.

Abdominals: The muscles in the core that help stabilize the spine during the lift.

Trapezius: The muscles in the upper back that help with shoulder girdle stabilization.

Forearms: The muscles in the arms that help with grip strength and control of the weight being lifted.

Overall, the deadlift is a great exercise for building strength and muscle mass in the lower body, core, and back.

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squat

The squat is a compound exercise that works multiple muscle groups throughout the body. The primary muscles worked during a squat include:

Quadriceps: The muscles on the front of the thigh that help with knee extension.

Hamstrings: The muscles on the back of the thigh that help with knee flexion and hip extension.

Glutes: The large muscles in the buttocks that help with hip extension.

Adductors: The muscles on the inside of the thigh that help stabilize the legs during the lift.

Erector Spinae: The muscles running along the spine that help keep the back straight and support the weight being lifted.

Abdominals: The muscles in the core that help stabilize the spine during the lift.

Gastrocnemius: The muscles in the calf that help with ankle plantarflexion.

Soleus: The muscles in the lower calf that also help with ankle plantarflexion.

Overall, the squat is an excellent exercise for building strength and muscle mass in the lower body, including the quadriceps, hamstrings, glutes, and calves. It also engages the core and back muscles to provide stability during the lift.

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overhead

The overhead press, also known as the shoulder press, is a compound exercise that works multiple muscle groups throughout the body. The primary muscles worked during an overhead press include:

Deltoids: The muscles of the shoulder that provide the primary force for lifting the weight.

Triceps: The muscles on the back of the upper arm that assist in elbow extension during the lift.

Trapezius: The muscles in the upper back that help with shoulder girdle stabilization and scapular elevation.

Rotator Cuff: A group of muscles and tendons that help stabilize the shoulder joint during the lift.

Serratus Anterior: The muscles on the sides of the chest that help stabilize the scapula during the lift.

Abdominals: The muscles in the core that help stabilize the spine during the lift.

Glutes: The muscles in the buttocks that provide stability during the lift.

Overall, the overhead press is an excellent exercise for building strength and muscle mass in the shoulders, triceps, and upper back. It also engages the core and lower body muscles to provide stability during the lift.

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bench

The bench press is a compound exercise that works multiple muscle groups throughout the body. The primary muscles worked during a bench press include:

Pectoralis Major: The large muscles in the chest that provide the primary force for lifting the weight.

Triceps: The muscles on the back of the upper arm that assist in elbow extension during the lift.

Anterior Deltoids: The muscles of the shoulder that help with shoulder flexion and stabilization during the lift.

Serratus Anterior: The muscles on the sides of the chest that help stabilize the scapula during the lift.

Coracobrachialis: The muscle in the upper arm that helps stabilize the shoulder during the lift.

Biceps: The muscles in the front of the upper arm that assist in elbow flexion during the lift.

Rotator Cuff: A group of muscles and tendons that help stabilize the shoulder joint during the lift.

Trapezius: The muscles in the upper back that help with shoulder girdle stabilization.

Overall, the bench press is an excellent exercise for building strength and muscle mass in the chest, triceps, and anterior deltoids. It also engages the core and upper body muscles to provide stability during the lift.

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row

The barbell row, also known as the bent-over row, is a compound exercise that works multiple muscle groups throughout the body. The primary muscles worked during a barbell row include:

Latissimus Dorsi: The large muscles in the back that provide the primary force for lifting the weight.

Trapezius: The muscles in the upper back that help with shoulder girdle stabilization and scapular elevation.

Rhomboids: The muscles in the middle of the back that help retract the scapulae during the lift.

Erector Spinae: The muscles running along the spine that help keep the back straight and support the weight being lifted.

Posterior Deltoids: The muscles of the shoulder that help with shoulder extension during the lift.

Biceps: The muscles in the front of the upper arm that assist in elbow flexion during the lift.

Forearms: The muscles in the arms that help with grip strength and control of the weight being lifted.

Overall, the barbell row is an excellent exercise for building strength and muscle mass in the back, shoulders, and arms. It also engages the core and lower body muscles to provide stability during the lift.