Welcome to our free "Exercise Library" which contains links to 100's of 3D fitness exercise samples. We also show several static stretching exercises and include exercises with and without equipment.
We have also included some detailed information about the muscles in the body. Please feel free to visit our free exercise library as often as you wish to view various 3D exercises.
For your safety and to achieve the greatest benefit we recommend that any exercises followed should be part of a strutured personalised fitness programme. Get your free 14 day GymBods.com fitness programme tailored for you.
MUSCLE MAP QUICK TIP: Hover over the muscle map image below to view body parts your can target in your personal fitness programme.
Shoulders: Front Shoulder Muscles - Side Shoulder Muscles - Rear Shoulder Muscles
Sample 3D Front Shoulder Exercises
Sample 3D Side Shoulder Exercises
Sample 3D Rear Shoulder Exercises
The shoulder muscles are split into three areas and give your shoulders their superb range of movement. Front shoulder muscles or anterior deltoids, side shoulder muscles or lateral deltoids and the rear shoulder muscles or posterior deltoids.
Chest: Upper Chest Muscles - Middle Chest Muscles - Lower Chest Muscles
Sample 3D Upper Chest Exercises
Sample 3D Middle Chest Exercises
Sample 3D Lower Chest Exercises
The chest is split into 3 main areas, upper, middle and lower chest. The chest muscles are known technically as the pectoralis, which has three main actions. Flexing the humerus adducts the humerus and rotates the humerus medially. The chest muscles or pectoralis should be targeted from different angles to provide the best opportunity for best overall chest development. Resistance exercises such as flat barbell bench press, decline dumbbell press and incline barbell press will target the upper, middle and lower chest muscles.
Back: Upper Back Muscles - Lower Back Muscles - Trapezius Muscles
Sample 3D Upper Back Exercises
Sample 3D Lower Back Exercises
Sample 3D Trapezius Exercises
The back muscles or latissimus dorsi or “lats” is mostly referred to as the major back muscle. However, the back is more than just the latissimus dorsi and includes other muscles such as the erector spinae (lower back), teres major, rhomboid (upper back) and the trapezius. Each muscle in the back performs a different function and is best trained with a variety of resistance exercises for best overall back development. The most common exercise for the back is the latissmus pulldown, but this exercise only targets one part of your overall back development. For best back development, exercise your back from a variety of angles with a variety of exercises.
Arms: Bicep Muscles
Sample 3D Bicep Exercises
The bicep muscles or biceps brachii includes two bundles of muscle, both with their own origin with a shared point near the elbow joint. The most important functions of the biceps are to supinate the forearm and flex the elbow. The bicep muscles can be targeted in resistance training and weight training with simple exercises such as biceps curl, which can be performed with dumbbells or a barbell.
Arms: Tricep Muscles
Sample 3D Tricep Exercises
The tricep muscles or triceps brachii is made of three muscle heads and is approximately 60% mass of the upper arm. The most important function of the triceps brachii is an extensor muscle of the elbow joint and antagonist of the biceps brachii. The tricep muscles can be targeted in resistance training and weight training with common exercises such as triceps dip and triceps dumbbell kickbacks.
Arms: Forearm Muscles
Sample 3D Forearm Exercises
The forearms muscles are located between wrist and the elbow joint and are used when you move your wrist or close or open your hands. Your forearms control most of the strength in your grip and help with sports such as swinging a golf club, throwing a ball or with fine motor skills used in writing or drawing. The forearms are indirectly targeted with most resistance training exercises but can also be targeted with specific resistance training and weight training exercises such as barbell reverse curl and dumbbell hammer curls.
Abdominals: Upper Abdominal Muscles - Oblique Muscles - Lower Abdominal Muscles - TVA Muscles
Sample 3D Upper Abdominal Exercises
Sample 3D Oblique Exercises
Sample 3D Lower Abdominal Exercises
Sample 3D TVA Exercises
The muscles in the abdominals include the transverse abdominis (TVA), obliques and the upper and lower abdominals. The TVA or transverse abdominis are the deepest muscles in the abdomen. The TVA muscles lay underneath the obliques and helps with core stability. The oblique muscles are both external and internal and are technically referred to as the external obliques and internal obliques. The external obliques are on the side and front of your abdomen and the internal obliques are under the external obliques. The upper and lower abs can also be referred to as the rectus abdominis which extends along the front of the abdomen. This is the muscle that gives you a six pack appearance once you have dropped body fat and built the rectus abdominis.
Bottom: Gluteus Maximus Muscle - Gluteus Medius Muscle - Gluteus Minimus Muscle
Sample 3D Bottom Exercises
The muscles in the bottom are and are made up of three muscles which are the gluteus minimus muscle, gluteus medius muscle and the gluteus maximus muscle. The gluteus maximus muscle is one of the strongest muscles in the body and following a fitness plan with exercises to target the bottom will help add shape and body tone to the gluteus maximus. Exercises like the squat, lunge, deadlift and leg press will help target the bottom muscles adding shape and tone.
Legs: Quadriceps - Hamstring Muscles - Inner Thigh Muscles - Outer Thigh Muscles - Calf Muscles
Sample 3D Quadriceps Exercises
Sample 3D Hamstring Exercises
Sample 3D Inner Thigh Exercises
Sample 3D Outer Thigh Exercises
Sample 3D Calf Exercises
The muscles in the calves include the gastrocnemius and the soleus. The gastrocnemius includes the medial head and lateral head, and when fully formed can be seen in the calves in the shape of a diamond. The soleus lies underneath the gastrocnemius and cannot be seen. For best muscular development in the calves, train the calves with exercises that are going to hit both heads of the muscles, i.e. The soleus is most active when performing calf exercises when the knee is bent, like when performing seated calve raises.
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