Three best muscle group combinations to workout together

Three best muscle group combinations to workout together : Both men and women alike can benefit from regular resistance training.

More and more women are beginning to ditch the cardio machines and flock to the weight room, but they may not be seeing the results they’re looking for.

If you’re part of this group, the culprit for your lack of progress could be the fact that you’re neglecting these three key muscle groups.

Three best muscle group combinations to workout together

Chest

Many women feel like the chest is a muscle group that only men need to train.

In reality, though, there are a number of benefits that come with working the chest muscles, including better posture and better overall upper body strength.

Some of the best exercises for your chest include:

Eccentric bench press (focus on lowering the bar slowly then pushing it up faster)
Traditional push-ups (do them on your knees if necessary)
Incline (hands elevated) and decline (feet elevated) push-ups

Forearms

Forearms are another muscle group that often gets neglected by women who don’t want to look bulky or “manly”.

Strong forearms are important for a variety of other exercises, though.

The forearm muscles are utilized whenever you grasp a dumbbell or barbell. If your forearms are weak, you’ll have a difficult time supporting heavier weights, which will hinder your overall progress in the gym.

Strong forearms also make every day tasks like carrying groceries easier, and grip strengthening exercises can help minimize your risk of developing carpal tunnel syndrome.

You can use a hand grip trainer to improve your forearm strength or try these exercises with a pair of light dumbbells.

Wrist curls: sit with your forearms resting on your thighs and palms facing up. Bend your wrist to curl the dumbbell up toward your face, raising the knuckles as high as they’ll go.
Reverse wrist curls: sit with your forearms resting on your thighs and palms facing down. Bend your wrist backward to curl the dumbbell up toward your face.
Hammer curls: Hold the dumbbells with your palms facing in and arms to your sides. Bend at the elbows to curl the arms up, bringing the forearms toward the shoulders.

Aim for three sets of 12-15 reps of the above exercises.

Core

Many women practice abdominal exercises like crunches, but they neglect other, more important core muscles.

The core includes all the muscles located between the sternum and the glutes. A strong core will help keep you stable during weight training exercises and while running or walking.

Instead of doing endless amounts of crunches, try these exercises to work your whole core:

Plank: Keep your wrists and shoulders in line with each other while making sure your body forms a straight line from your head to your heels. Avoid letting your hips sag.
Side Plank: Rotate to the side from a regular plank and support yourself on one hand. You can stack the feet on top of each other or place on in front. Keep your body in a straight line with the hip lifted.
Bird-dog: Start on your hands and knees with the back flat. Raise your right arm while lifting your left leg. Hold for a second, then lower and switch so your left arm and right leg are raised.

If you want a stronger, more balanced physique, make sure you don’t skip these muscle groups during your next workout!

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Three best muscle group combinations to workout together

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Three best muscle group combinations to workout together

Chest

Forearms

Core

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Three best muscle group combinations to workout together