5 Muscles You're Probably Ignoring At The Gym

Working in a gym every day allows me to observe a large number of men attempting to build their bodies. It's enthralling to watch.

The so-called mirror muscles,' which include the pecs, abs, biceps, and triceps, nearly always get excessive attention, while smaller but equally significant muscles go unworked. Man, what a useless piece of work he is.

The irony is that seeking mirror muscles can potentially degrade your appearance. If he doesn't balance out his bulging upper arms and pecs with an overall meaty body, a man with bulging upper arms and pecs can look like a cross between an Olympic swimmer and the Hunchback of Notre Damme.

Then there are the physiological problems that accompany muscle imbalances. Randomly large muscles will place undue stress on your frame, potentially damaging your posture and putting you at risk of injury.

To help you avoid body imbalances, I'll spotlight five of the most commonly overlooked muscles and recommend a simple exercise you may incorporate into your workout to train them.

5 Muscles You're Probably Ignoring At The Gym

1. Rhomboids

The lats, which give the body its sought-after V-taper shape, and the traps, which are the muscles on either side of the neck, are the muscles most people think of when it comes to back training.

Many people are unaware that the rhomboids are another key muscle group in the upper back. These are placed between the shoulder blades and physically connect your shoulders to your spine, implying that they are built to bear a significant amount of the weight you put on your body.

Your rhomboids will be ill-equipped to deal with the growing load from resistance training if you develop the muscles around them while leaving your rhomboids weak and immature. This can wreak havoc on your posture and expose you to injury in the biceps, shoulders, and upper back.

To avoid unwanted muscular imbalance and injury, incorporate the rhomboid-focused wide barbell row into your back routine.

2. Calves

Because the mirror muscles are all located above the waist, many guys overlook their lower half and wind up appearing like a two-legged centaur.

The calves are the primary blind spot among leg muscles, and working them in the gym can be uncomfortable since they contain a large number of nerves for such a little muscle. Calves are vital for building explosive power, thus anyone who participates in activities that require jumping or changing directions quickly should avoid neglecting them.

To improve the development and appearance of weak calves, incorporate standing or sitting calf lifts into your leg workout.

3. Rear Deltoids

Guys who bench press a lot to gain massive chests, but if they don't balance it out with upper back exercises, they can end up with tight pecs all the time, giving them the illusion of a rounded back. Poor posture might detract from the fit and healthy appearance you were after in the first place, so keep this in mind.

Work on your rear deltoids to correct the problem, as they will balance out your chest development and naturally draw your shoulders up, allowing you to stand up straighter.

The reverse fly is a fantastic technique to improve these muscles.

4. Forearms

If you're new to weightlifting, I usually recommend that you work on your forearms and grip strength: having big biceps won't help you if you don't have enough mass further down your arm. Guys who don't train their forearms appear to be wearing a tourniquet all the time.

Wrist flexion and extension exercises will help you develop strong forearms. This will not only bulk up your lower arm but will also strengthen your grip, which is important for pulling exercises like the deadlift and bent-over row. (You also don't want to be the big gym rat who gets tired of lugging his girlfriend's handbag!)

Wrist curls, both overhand and underhand, should be incorporated into your arm workout to develop strong forearms.

5. Obliques

Even though the obliques are directly next to the washboard muscles, few of us give them the attention and time they need when it comes to ab workouts. This is a horrible idea for anyone who participates in sports that need impact strength (rugby) or rotational, twisting movements (boxing, tennis).

Isometric contractions focused on duration are excellent for strengthening the obliques; anything heavier will overdevelop them and interfere with your V-taper. I propose incorporating the side plank into your workout routine. Make sure your technique is sound before gradually increasing the length of time you can hold it.