What Muscle Groups to Work Together for the Best Workout Results

What Muscle Groups to Work Together in One Workout?

Upper Body Muscle Groups That Work Well Together

Here’s a list of upper body muscle groups you can train together:

1. Chest and Triceps

Why? Many chest exercises, like push-ups or bench press, already use your triceps. Training them together makes sense because they’re already working.

Example workout:

• Push-ups (chest + triceps)
• Chest press
• Tricep dips
• Tricep kickbacks

2. Back and Biceps

Why? Pulling movements like rows and pull-ups use both your back and your biceps.

Example workout:

• Pull-ups
• Barbell rows
• Bicep curls
• Lat pulldowns

3. Shoulders and Arms

Why? Shoulder workouts use parts of your arms too. Pairing them saves time.

Example workout:

• Shoulder press
• Side raises
• Hammer curls
• Tricep extensions

Lower Body Muscle Groups That Work Well Together

1. Quads and Hamstrings

Why? These big leg muscles are on opposite sides. Training both gives full-leg power.

Example workout:

• Squats (mainly quads)
• Romanian deadlifts (mainly hamstrings)
• Lunges
• Leg curls

2. Glutes and Core

Why? Your glutes help with movement. Your core helps with balance. They’re a dream team!

Example workout:

• Glute bridges
• Planks
• Hip thrusts
• Bicycle crunches

Want all these moves in one place? Download MyFitnessCoach for custom workouts built around muscle pair training!

Best Ways to Pair Muscle Groups for Weekly Workouts

Now that you know what muscle groups to work together, here’s how to fit them into a weekly plan.

A Simple Weekly Workout Plan Example

You can split your workouts like this:

• Day 1: Chest + Triceps
• Day 2: Back + Biceps
• Day 3: Rest or Active Recovery (yoga, walk, or stretch)
• Day 4: Legs (Quads + Hamstrings)
• Day 5: Shoulders + Arms
• Day 6: Glutes + Core
• Day 7: Rest

Using MyFitnessCoach, you can set this plan in seconds and let the app track everything, including reps, sets, and progress!

Tips to Get the Most from Training Muscle Groups Together

Use Compound Movements First

Compound exercises work more than one muscle group. Do them first when you have the most energy.

Examples:

• Deadlifts (back + hamstrings)
• Bench press (chest + triceps)
• Squats (quads + glutes)

Add Isolation Exercises Later

These target just one muscle. Great for building muscle tone and shape.

Examples:

• Bicep curls
• Tricep pushdowns
• Leg curls

Always Warm Up and Cool Down

Never skip your warm-up. It helps prevent injuries. Use light cardio and stretching to get ready.

Try yoga and stretching programs in MyFitnessCoach to support better recovery.

Should You Train Opposing Muscle Groups Together?

Some people prefer to train opposing muscles in the same workout.

What Muscle Groups to Work Together in Push-Pull Workouts?

• Push day: Chest, Shoulders, Triceps
• Pull day: Back, Biceps
• Leg day: Quads, Hamstrings, Glutes

This is called a push-pull-leg split, and it’s very popular. It helps you balance strength across your body.

Need help building this plan? Just open MyFitnessCoach and choose the “Build Your Own Workout” feature. It’s fast, easy, and made for beginners or pros!

Mistakes to Avoid When Pairing Muscle Groups

 Don’t Overwork Small Muscles

If you train your chest and triceps, your triceps might be tired. Don’t add too many extra tricep exercises after that.

 Don’t Skip Rest Days

Muscles grow when you rest. If you train the same ones every day, they can’t heal. Always take a rest day or do light activities like stretching or meditation.

 Don’t Copy Everyone

Your body is unique. What works for someone else might not work for you. That’s why MyFitnessCoach creates custom plans just for your goals, body type, and fitness level.

How MyFitnessCoach Helps You Pick the Right Muscle Groups

We know it can feel tricky to decide what muscle groups to work together, especially if you’re new to fitness. That’s where MyFitnessCoach comes in.

With features like:

• Custom workout plans (based on your goals)
• Easy workout logger
• Food tracking and diet plans
• Meditation, yoga, and prehab-rehab routines
• Build-your-own workout feature
• Works with your wearables

You’ll always know what muscles to train and when to rest.

Download MyFitnessCoach today on iOS or Android and take the guesswork out of fitness!

Final Thoughts on What Muscle Groups to Work Together

Now you know what muscle groups to work together to build strength, avoid injury, and get real results. Pairing muscles the right way makes every workout more effective.

But don’t try to figure it all out alone.

Let MyFitnessCoach be your guide. Whether you’re into weight training, yoga, or just getting started—this all-in-one app has your back.

Ready to train smarter?

Download MyFitnessCoach today and start building your best body!