MuscleAndFitnessSA

 If you've ever done a workout and wondered, "What muscle am I actually working right now?" —you’re not alone. Understanding how your upper body muscles work is the first step to training smarter, preventing injury, and getting better results, whether your goal is strength, muscle growth, or general fitness. In this post, we'll break down the major upper body muscle groups, what they do, how to train them effectively, and common mistakes to avoid. 1. Chest (Pectorals) 🔹 Muscles: Pectoralis major – the big, fan-shaped muscle that gives your chest its shape Pectoralis minor – a smaller muscle underneath, helps with shoulder movement 🔹 Function: Pushing movements (horizontal or vertical), like pushing open a door or doing a push-up 🔹 Best Exercises: Bench press (barbell or dumbbell) Push-ups Chest flys Cable crossovers ❌ Common Mistake: Letting shoulders dominate the movement. Keep your shoulder blades retracted and focus on squeezing throug...

Thinking of Getting Started In Bodybuilding or Lifting Weights at a competitive level ?  here's a workout routine just for you.   Beginner Full-Body Workout Routine Great for those new to lifting or getting back into fitness. Frequency: 3 days/week (e.g., Monday, Wednesday, Friday) Workout: Squat – 3 sets of 8-10 reps Push-Ups (or Bench Press) – 3 sets of 8-10 reps Dumbbell Rows – 3 sets of 8-10 reps Dumbbell Shoulder Press – 3 sets of 8-10 reps Plank – 3 sets, hold for 30-45 seconds Lunges – 3 sets of 10 reps per leg Notes: Start with lighter weights and gradually increase as you become more comfortable with the exercises. Rest 1-2 minutes between sets. Focus on proper form over lifting heavy weights.   Intermediate Upper/Lower Split Workout Routine For individuals with some lifting experience looking to build strength and muscle. Frequency: 4 days/week (e.g., Monday: Upper, Tuesday: Lower, Thursday: Upper, Friday: Lower) U...