What are antagonist muscles and how to train them?

Author: Timko Ilya - master of the whole project and fitness trainer.
2014-06-02

Antagonist muscles are those that act in opposite directions to each other.

For example, if the biceps flexes the arm at the elbow, the triceps extends it. These are typical antagonists. Here are more examples of antagonists:

• Pectoral muscles and latissimus dorsi.
• Biceps femoris and quadriceps femoris.
• Abdominals and spinal extensors.
• Gluteus maximus and iliopsoas muscles.

In general, antagonists are located on the same part of the body but on opposite sides. I think this is clear. Let's move on to the next question.

How to train antagonists

The fact is that for a harmonious body shape, it is essential to train each pair of antagonists equally. For example, I often see guys who mainly do bench presses (for the pectoral muscles) but do not pay enough attention to their back. In such cases, posture suffers, and a person becomes hunched. This happens because the chest is constantly tense and pulls the shoulders forward.

Another example: if you train only your abs but neglect spinal extensors, you can develop back problems, particularly in the lumbar region. Due to the hypertonicity of the abdominal muscles, the natural lordosis (curvature) of the spine in the lumbar area can deteriorate.

Antagonist muscles can be trained either in the same workout or on different days. Both options are equally good. If you train them together, you can devote one part of the workout to biceps and the other part to triceps.

You can also combine them in one superset. If you want to achieve maximum pumping of any body part, it’s best to do so. After all, if these muscles are on the same part of the body, this approach will lead to better blood flow throughout that area.

If you train antagonists during different workouts, this option promotes more strength growth. This is because you can concentrate better on a specific muscle group. However, this is all conditional. I’ll say it again: whether you train them in the same workout or on different days is mostly a matter of preference.

Conclusion

If you are not engaged in any sport that requires the specific development of individual muscles, you should give equal attention to all antagonist muscles. This will affect your posture, coordination, and simply your well-being.