Anatomy Map

Muscle Directory

Below is a list of all the major muscles. Find the group of muscles that interest you and explore. This guide will help you understand to how to train for a specific area on your body or what injuries to look out for.

Diagram of the human body muscles, anterieror and posterior view

Muscle Groups
Muscle Group	Main movement	Exercises/Stretches
Chest (pectoralis major, pectoralis minor, serratus anterior, subclavius)	Pushing movement that brings the arms in medially.	Stretches Behind-the-back Elbow-to-elbow Grip Above-the-head Chest Stretch Bent-arm Wall Stretch Extended Child’s Pose on Fingertips Side Lying Parallel Arm Chest Stretch Exercises Barbell Bench Press Cable Crossover Dumbbell Incline Bench Press Dumbbell Pullover Push Up
Back (trapezius, latissimus dorsi, levator scapulae, rhomboid major & minor)	Back muscles work together to support the trunk and hold the body upright. They also allows the trunk to move, twist and bend in multiple directions.	Stretches Cat-Cow Stretch Side-Lying Thoracic Rotation Child’s Pose with Rotation Thoracic Extension Over Foam Roller/Chair Sphinx Pose Exercises Bent-Over Row Shrug Pull-Up Seated Cable Row One-Arm Row
Legs (Anterior: quadriceps femoris, vastus lateralis, vastus intermedius, vastus medialis, rectus femoris, sartorius, pectineus. Posterior: biceps femoris, semitendinosus, semimembranosus)	Used to support the body, provide locomotion, and, in modified form, assist in capturing and eating food	Stretches Standing Quad Stretch Hamstring/Calf Stretch Inner Thigh Stretch Supine Leg Stretch Exercises Squat Deadlift Dumbbell Lunge Leg Press Snatch Power Clean
Arms (biceps brachii, coracobrachialis, brachialis, triceps brachii)	Used for grip and mobility of the upper limbs.	Stretches Standing Bicep Stretch Seated Bicep Stretch Wall Bicep Stretch Behind-the-Head Triceps Stretch Standing Bench Triceps Stretch Towel triceps stretch Exercises Dumbbell Curl Hammer Curl Dumbbell Kick-Back Overhead Triceps Extension Skullcrusher
Abs (external oblique, internal oblique, transversus abdominis, rectus abdominis, pyramidalis)	Support the trunk, allow movement and hold organs in place by regulating internal abdominal pressure. The deep abdominal muscles, together with muscles in the back, make up your 'core' muscles and help keep your body stable and balanced, and protects your spine.	Stretches Cobra Pose Cat-Cow stretch Seated Side-Straddle stretch Chest opener on an exercise ball Exercises Sit-Up Leg Raise Jackknife Sit-Up Crunch Reverse Crunch
Shoulders (deltoid, teres major, supraspinatus, infraspinatus, subscapularis, teres minor)	Stabilization of the shoulder joint and the elevation and rotation of the arm.	Stretches Across-the-chest stretch Neck Release Chest Expansion Seated Twist Shoulder Circles Thread the Needle Exercises Lateral Raise Front Raises Bent-over Reverse Fly Upright Row Kettlebell Single-Arm Press Half-kneeling Archer Row