TARGET TRAINING

Upper Pec
Cable crossover attached at the bottom
Modified Cable Crossover
Incline movements
Incline Press
Lowering the bar to the Clavical (sternal notch)
Pushups when your feet are elevated.

Middle Pec
Flat Bench presses
Flat Bench flys

Lower Pec
Any exercises that position your arms behind or to the sides of your torso.
Dip, when leaning forward
Decline movements
Decline Press
Lowering the bar to the lower edge of the pectorals

Outside of Pec
Wide Grip
Flys (focus on the outer pecs by stopping short of full contraction).

Inside of Pec
Hold dumbbells with a neutral grip at you sides while lying on a bench and press them straight up and together.
Cable Crossovers (focus on the inner pecs by crossing your hands for a full contraction).

Middle Delts
Dumbbell lateral raises
In order to really hit the middle delts keep the dumbbells at your side and execute the movement with a neutral grip.
When performing upright rows, you should use a wider grip than you normally would to activate the middle delts to a greater extent.

Rear Delts
Bent over lateral raises
You can also hit the rear delts with a pronated grip version of the dumbbell lateral raises.
High-Pulley Lateral Extensions
Behind-the-head shoulder presses

Front Delts
Front Dumbbell raises
When performing shoulder presses use a narrow grip with elbows pointed forward

Traps
When performing dumbbell raises you must go beyond shoulder height to activated the traps

Lower Lats
Any pulldown, pull-up, or row that involves a reverse grip, especially when a close grip is involved as well.
Reverse Grip Lat Pulldown
Reverse Grip Barbell Row
Chin Up

Upper Lats
Any pulldown or pull-up that involves a pronated grip, especially when a wide grip is involved as well.
Wide Grip Pull-up
Wide Grip Pull-down
Pulling the elbows back during pull-ups and pull-downs will focus on the upper and central portions of the lats

Triceps
Close Grip Bench Press
To emphasize the triceps even more, you can use supinated grip.
your wrists may suffer as a result.
Dips
Your torso should not be hunched forward, as it would be to emphasize the pectorals.

Long head of the triceps
Movements that require you to bring your arms away from your sides.
Skull crushers
Seated dumbbell triceps extensions

To stress the long head to a greater degree on the skull crusher, lower the bar behind your head

Lateral head of the triceps
Pronated grip on straight bar press-down
Rope press-downs

Overhand grip when performing triceps extensions

Medial head of the triceps
Reverse grip on straight bar press-down

Long Head of the biceps
Narrow grip
Incline Bicep Curl

Short Head of the biceps
Wide grip
Arms out in front of your torso
Preacher bench.
High-Pulley Curl

Brachioradialis and Brachialis
Neutral or Overhand grip curls

Quadriceps
During the leg press or hack squat
Place feet further down the pad

Vastus Medialis
Wide leg stance
This will also stress the adductors to a greater degree
Leg Press
Works hardest when the knee is fully bent

Vastus Lateralis
Narrow stance
Hack Squat

Rectus Femoris
Leg Extension

Hamstrings
During the leg press and hack squat
Place feet higher up the pad
During lying leg curls point the toes (plantar flexion) to stress the hamstrings to a greater degree

Biceps Femoris
Lying leg curl
Rotate the feet outward during leg curls

Semitendinosus
Seated leg curl
Rotate the feet inward during leg curls

Gastrocnemius
Standing calf raises
During lying leg curls flex the feet (dorsiflexion) to stress the gastrocnemius to a greater degree

Gluteus medius and minimus
Abducting your leg
Straighten your leg and raise it off to the right or left side of your body.
Seated machine hip abductors
The gluteus medius will be stressed when the seat is angled. When it is not angled, the gluteus maximus will be stressed

Soleus
Seated calf raises

Outer Calf
Toes pointed inward at no more than a 20-30 degree angle

Inner Calf
Toes Pointed outward at no more than a 20-30 degree angle

Upper abs
Raising your chest towards your legs.

Lower abs
Raising your legs towards your chest.

Obliques
Side to side movements
Twisting movements
Twisting to the right contracts the right internal oblique and the left external oblique.