Muscles worked Roles, not free numbers, keep the heat map honest: Primary (10) — the movement exists to train it, at most 2; Secondary (7) — works hard every rep; Supporting (4) — assists; Stabilizer (2) — holds position.
Upper Chest (Clavicular Pec) Mid Chest (Sternal Pec) Lower Chest (Costal Pec) Lats Traps Rhomboids / Mid Back Lower Back (Erectors) Front Delts Side Delts Rear Delts Rotator Cuff Serratus Anterior Biceps Triceps Forearms / Grip Quads Hamstrings Glute Med (Hip Abductors) Adductors (Inner Thigh) Calves Tibialis (Shin) Hip Flexors Abdominals Obliques Primary (10) Secondary (7) Supporting (4) Stabilizer (2) Upper Chest (Clavicular Pec) Mid Chest (Sternal Pec) Lower Chest (Costal Pec) Lats Traps Rhomboids / Mid Back Lower Back (Erectors) Front Delts Side Delts Rear Delts Rotator Cuff Serratus Anterior Biceps Triceps Forearms / Grip Quads Hamstrings Glutes (Max) Adductors (Inner Thigh) Calves Tibialis (Shin) Hip Flexors Abdominals Obliques Primary (10) Secondary (7) Supporting (4) Stabilizer (2) Banded Clam Shell (preview) Upper Chest (Clavicular Pec) Upper Chest (Clavicular Pec) Mid Chest (Sternal Pec) Mid Chest (Sternal Pec) Lower Chest (Costal Pec) Lower Chest (Costal Pec) Front Delts Front Delts Side Delts Side Delts Serratus Anterior Serratus Anterior Biceps Biceps Forearms / Grip Forearms / Grip Abdominals Obliques Obliques Hip Flexors Hip Flexors Quads Quads Adductors (Inner Thigh) Adductors (Inner Thigh) Tibialis (Shin) Tibialis (Shin) Traps Rhomboids / Mid Back Rhomboids / Mid Back Lats Lats Lower Back (Erectors) Rear Delts Rear Delts Rotator Cuff Rotator Cuff Triceps Triceps Glutes (Max) Glutes (Max) Glute Med (Hip Abductors) Glute Med (Hip Abductors) Hamstrings Hamstrings Calves Calves tap a muscle for numbers
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Compare with — pick an exercise — 90/90 Hip Stretch Back Extension Band Pull-Apart Band Woodchopper Bar Hang Bear Crawl Bench Dip Bench Press Bent Over Row Bicep Curl Bicycle Crunch Bird Dog Bulgarian Split Squat Burpee Butterfly Stretch (Groin) Calf Raise Calf Stretch Cat-Cow (Spine) Chest Fly Chest-Supported Row Child's Pose (Back) Chin-Up Cobra Stretch (Back) Copenhagen Plank Cross-Body Shoulder Stretch Dead Bug Deadlift Decline Bench Press Dip Donkey Kick Doorway Chest Stretch Downward Dog External Rotation Face Pull Farmer Carry Farmer Carry (time) Figure-Four Stretch (Glutes) Fire Hydrant Floor Press Frog Pose (Adductors) Front Squat Glute Bridge Goblet Squat Good Morning Hammer Curl Hanging Knee Raise Hanging Leg Raise Happy Baby (Hips) Hip Thrust Hollow Hold Incline Bench Press Internal Rotation Inverted Row Jumping Jacks Knee-to-Wall (Ankle) Kneeling Hip-Flexor Stretch Lateral Raise Lateral Walk Lizard Pose (Hips) Lunge McGill Curl-Up Mountain Climber Nordic Curl Overhead Triceps Stretch Pallof Press Pigeon Pose (Hips) Plank Prone Y-T-W Pull-Up Push-Up Romanian Deadlift Russian Twist Scaption Raise Scapular Push-Up Seated Forward Fold (Hamstrings) Seated Spinal Twist Seated Straddle (Pancake) Shoulder Press Shrug Side Lunge Side Plank Side-Lying Hip Abduction Single-Arm Row Single-Leg Glute Bridge Single-Leg Romanian Deadlift Sit-Up Squat Squat Jump Standing Forward Fold (Hamstrings) Standing Hamstring Stretch Standing Lat Stretch Standing Quad Stretch Step-Up Stretch (general) Suitcase Carry Superman Supine Spinal Twist Terminal Knee Extension Thread the Needle (T-Spine) Tibialis Raise Triangle Pose (Hamstrings/Side) Tricep Extension Upward Dog (Front Body) Wall Sit Wall Slide (Shoulders) Wide-Stance Squat World's Greatest Stretch Copy its muscles & variants