The basic muscle groups -- chest, shoulders, biceps, triceps, and legs -- are at the foundation of your training. Unfortunately, the smaller muscles are sometimes neglected, which may cause problems later on. If you want to be on top of your game, your workout should include the following strengthening exercises for commonly forgotten body parts.

Neck
If you work in an office, chances are you hold your head in the same position all day long, which causes a great deal of stress to the neck muscles and joints. Periodically look away from your computer screen and perform one or two of these exercises to relieve the tension.

Four-way isometric contractions: Place your hand on one side of your head and gently push against it using your neck muscles. A small amount of pressure is sufficient to feel the muscles working and to relieve tension. Repeat on the other side, on your forehead and on the back of your head.

Dumbbell shrugs: Place your hands at your sides and hold a dumbbell in each hand. Slowly shrug your shoulders up and down . This exercise will strengthen your trapezius muscles.

Upright rows: Place your hands in front of you with your palms facing your thighs and hold a dumbbell in each hand. Raise the dumbbells vertically toward your chin along the front of your body, allowing your elbows to bend.

Head rolls: While breathing deeply, relax your neck muscles, lower your chin to your chest and slowly roll your head from side to side in front of you. Do not complete a full circle -- rolling in the backward direction will strain your neck muscles.

Shoulder tenses: This exercise is similar to the dumbbell shrugs, but without the weights. Simply shrug your shoulders toward your ears and squeeze as hard as you can for a few seconds. Relax and repeat.

Which muscle group affects the amount of weight you can lift when training other muscles?

Back
The back acts as the body's support beam. A weak back will limit the amount of weight of your other lifts and you will likely use improper form; for example, you may arch your back during military presses. Also, chronic injuries may surface later in life. Include at least one of these exercises in your program.

External rotation: Lie on your side with your arm draped on the side of your body. Holding a 5- to 10-pound weight, raise your slightly bent arm until it is at a 90° angle with your body. Complete 8 to 12 reps and switch sides.

Superman lifts: Lie on your stomach and stretch your arms out in front of you. Use your upper back muscles to curl your arms and torso off the floor as high as you can. Hold for two seconds, then lower to the starting position.

Reverse flyes: Lie face down on a bench and hold a dumbbell in each hand. Begin with your arms extended in front of you and slowly raise your arms, squeezing your shoulder blades together until your hands are aligned with your shoulders. Lower to the starting position and repeat.

Deadlifts: Place a heavily weighted barbell at your feet. Bend down and grasp the pole. Keeping your back straight, slowly stand upright until the barbell is at rest against your upper thighs. Focus on squeezing your glutes throughout the entire exercise.

Forearms
Strong forearms will benefit your other lifts by preventing early fatigue during bicep curls and chest presses. They can also help prevent carpal tunnel syndrome and tennis elbow, both of which are related to weak forearms. Perform the following exercises regularly.

Seated dumbbell flexions and extensions: Place your forearms on a bench so that they are parallel with the floor. Holding a dumbbell in each hand, keep your palms facing the floor and repeatedly flex your wrists, moving the weight upward (flexion). After completing 8 to 12 reps, turn your palms to the ceiling and reverse the action (extension).

Weighted rope pull-ins: Tie one end of a long rope at the center point of a two-foot stick (hockey sticks work well) and attach a 5- to 10-pound weight to the other end of the rope. Hold the stick in front of you at shoulder height and reel the weight up. Once the weight has reached the stick, reverse the direction and lower the weight to the floor. Perform 3 to 5 reps.

If you tighten this muscle group, you're sure to attract some attention from the ladies... 

Calves
Calves are often left off the training schedule; unfortunately, they are among the first body parts that other people notice. It is easy to include an exercise or two at the end of every leg workout.

Standing calf raises: Hold a heavy dumbbell in each hand and stand on a step or elevated surface with your heels extended past the edge. Slowly contract your calf muscles and push yourself up as high on your toes as you can; lower and repeat. Perform 20 to 30 reps.

Seated calf raises: Using the seated calf raise machine, lift the weight off the machine rests and flex your calf muscles as much as possible. Lower the weight to the lowest position and repeat the motion. This exercise can also be performed at home: Sit on a chair with a weight over your knees and lift your heels off the floor, then lower them to the starting position.

Butt
Women love a nice butt, so develop it. On your leg workout day, work in one of the following exercises to challenge your glutes.

Lunges: Hold a pair of dumbbells or a barbell on your shoulders behind your head and take a giant lunge forward and down; do not let your knee pass your toes on the vertical plain. Squeeze your hamstrings and glutes and push back up. Focus on pushing from the back of your legs and not your quadriceps. Once both feet are together again, step forward with the opposite foot to complete the rep.

One-legged split squats: Rest a barbell across your shoulders. Stand in front of a bench and place one of your ankles on the edge of it. Slowly lower your body, bending deep at the knee, and rise to complete 1 rep. Switch legs.

Step-ups: Hold a dumbbell in each hand and stand in front of a bench or another elevated surface. Step onto the elevated surface with one foot, then bring the other up beside it. Lower one leg at a time to complete the motion.

Major muscle groups are important because they constitute the most significant amount of lean muscle mass. However, if you neglect the smaller muscles, you may get serious injuries. It is unnecessary to work the smaller muscle groups as much as the larger ones, but including a few exercises once a week to target these areas will ensure your workout is complete.

 
 
Article Suggested By: Jeffrey L., Hell, MI

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