Every muscle on the map
Chest and shoulders
- ChestThe chest muscles fan out across the front of the ribcage, from the breastbone and collarbone to the upper arm.
- Front deltsThe front head of the deltoid caps the front of the shoulder.
- Side deltsThe middle head of the deltoid sits on the outside of the shoulder.
- Rear deltsThe rear head of the deltoid covers the back of the shoulder.
Back
- Upper backThe upper back is the muscle between and around the shoulder blades.
- LatsThe latissimus dorsi is the widest muscle of the back, running from the lower spine and pelvis up under the arm to the upper arm bone.
- TrapsThe trapezius runs from the base of the skull across the shoulders and down the middle of the back.
- Lower backThe erector spinae run either side of the spine.
- NeckThe neck muscles hold and move the head: bending it forward, back and to the side, and turning it..
Arms
- BicepsThe biceps runs down the front of the upper arm.
- TricepsThe triceps covers the back of the upper arm in three heads.
- ForearmsThe forearm holds the muscles that bend and straighten the wrist and close the hand.
Core
- AbsThe rectus abdominis runs down the front of the trunk.
- ObliquesThe obliques wrap the sides of the waist.
Hips and legs
- GlutesThe glutes are the three muscles of the buttock.
- QuadsThe quadriceps are four muscles at the front of the thigh.
- HamstringsThe hamstrings run down the back of the thigh.
- AdductorsThe adductors line the inner thigh.
- AbductorsThe hip abductors sit on the outside of the hip.
- CalvesThe calf is two muscles, the gastrocnemius and the soleus beneath it.
- TibialisThe tibialis anterior runs down the front of the shin.
Every exercise in one list
All 288 movements in the catalog, the cardio and the mobility drills included, are on one page, grouped by the muscle they train most. Each one opens to how it is done.
How the map is drawn
The figure is the same drawing the StatBlockFit app uses for its training map, where each muscle fills with the sets you gave it this week. Muscles that do not name a place on the body, such as cardio and full-body movements, are not drawn.
Questions
How do I use the body map?
Tap or click a muscle on the figure, from the front or from behind. Its page lists every movement in the StatBlockFit catalog that trains it, from bodyweight to the barbell, the drills that prepare you for the big lifts, and the muscles that oppose it.
Why train opposing muscles?
Every joint is moved by muscles on opposite sides: the biceps bends the elbow and the triceps straightens it, the quads straighten the knee and the hamstrings bend it. A programme that trains only one side of a pair builds a lopsided joint. The map shows each muscle's other side so the gap is visible.
Where do the exercises come from?
From the exercise catalog inside the StatBlockFit app, 288 movements, each tagged with the muscle it trains most and the muscles it trains on the way.