Spiergroepen

Er zijn 7 spiergroepen die voor een bodybuilder belangrijk zijn. De grootste spiergroepen zijn het belangrijkst. Dit zijn de bovenbenen, rug en borst. De ondersteunende spiergroepen zijn de schouders, trapezius, biceps, triceps, kuiten en buikspieren. Op deze pagina zijn een aantal voorbeeld oefeningen per spiergroep te bekijken. De aparte spiergroepen hebben eigen pagina’s die via het menu te bereiken zijn.

Benen

Barbell	Dumbbell	Lever	Smith
Barbell Squat Barbell Half Squat Barbell Full Squat Barbell Front Squat Barbell Hack Squat Barbell Front Lunge Barbell Step-Up Side Lunge Stiff-Legged Dead Lift Good-morning Straight-leg Deadlift Inverse Leg Curl Hyperextension Seated Barbell Calf Raise Standing Barbell Calf Raise Safety Calf Raise	Dumbbell Lunge Dumbbell Rear Lunge Dumbbell Side Lunge Dumbbell Walking Lunge Dumbbell Single Leg Squat Dumbbell Squat Dumbbell Front Squat Dumbbell Step-up Dumbbell Straight-leg Deadlift Dumbbell Standing Calf Raise	Lying Leg Curl Leg Extension Leg Presses Hack Press Seated Leg Press Lever Single Leg Standing Leg Press Rear Lunge Split Squat Lever Seated Calf Press Seated Calf Extension Donkey Calf Raise	Good-morning Rear Lunge Split Squat Squat Single Leg Front Squat Hack Squat Standing Calf Raise Donkey Calf Raise

 

Voorkant schouder

Barbell	Kabel	Dumbbell	Lever	Smith
Behind Neck Press Front Raise Military Press Shoulder Press	Front Raise Shoulder Press	Arnold Press Front Raise Shoulder Press	Behind Neck Press Shoulder Press	Behind Neck Press Shoulder Press

 

Zijkant schouder

Barbell	Kabel	Dumbbell	Lever	Smith
Upright Row	One Arm Lateral Raise Upright Row (Stirrups and One Arm)	Lateral Raise (One Arm) Lying Lateral Raise Upright Row (One Arm)	Lateral Raise	Upright Row

 

Achterkant schouder

Barbell	Kabel	Dumbbell	Lever	Smith
Rear Delt Row	Rear Lateral Raise Rear Delt Row Seated Rear Lateral Raise	Lying Rear Lateral Raise (One Arm) Rear Lateral Raise Rear Delt Row Seated Rear Lateral Raise	Lying Rear Lateral Raise Rear Delt Row Seated Rear Lateral Raise Seated Rear Lateral Raise (Gripless)	Rear Delt Row

 

Borst

Barbell	Kabel	Dumbbell	Lever	Smith
Bench Press (Power Lift and Guillotine)	Chest Press Decline Fly Lying Fly Seated Fly Standing Fly	Bench Press Decline Bench Press Decline Fly Fly Pullover	Bench Press Chest Dip Chest Press Decline Chest Press Decline Bench Press Lying Fly Peck Deck Fly (Decline) Seated Fly	Chest Dip Push Up

 

Trapezius

Barbell	Kabel	Dumbbell	Lever	Smith
Shrug Cambered Bar Seated Shrug Trap Bar Shrug	Shrug	Shrug	Gripless Shrug Seated Gripless Shrug Shrug	Shrug

 

Rug

Barbell	Kabel	Assisted	Lever	Weighted
Pullover (Bent Arm)	Close Grip Pulldown Front Pulldown Pullover Rear Pulldown Straight Arm Pulldown (Seated) Underhand Pulldown	Chin-up Close Grip Chin-up Pull-up Rear Pull-up Underhand Chin-up	Close Grip Pulldown Front Pulldown Pullover Underhand Pulldown	Chin-up Close Grip Chin-up Pull-up Rear Pull-up Underhand Chin-up

 

Triceps

Barbell	Kabel	Dumbbell	Lever	Smith
Close Grip Bench Press Lying Triceps Extension Triceps Extension	Bent-over Triceps Extension Incline Triceps Extension Kneeling Triceps Extension Lying Triceps Extension Pushdown (Heavy and One Arm) Triceps Extension(One Arm)	Incline Triceps Extension Kickback Lying Triceps Extension One Arm Triceps Extension Triceps Extension	Overhead Triceps Extension Pushdown Triceps Dip Triceps Extension	Close Grip Bench Press

 

Biceps

Barbell	Kabel	Dumbbell	Lever	Smith
Curl	Curl (One Arm) Supine Curl	Curl Incline Curl	Curl

 

Buikspieren

Kabel	Lever	Weighted
Lying Stability Ball Crunch Lying Leg Hip Raise (Straight Leg) Kneeling Crunch Seated Crunch	Seated Crunch Seated Crunch (Gripless)	Crunch Hanging-Leg Hip Raise (Straight Leg) Incline Crunch (Advanced) Incline Leg-Hip Raise Incline Sit-up (Advanced) Jack Knife Sit-up V-up Vertical Leg-Hip Raise Incline Twisted Crunch Incline Twisting Sit-up Twisting Crunch