Bodyweight Exercises: Which Muscles Should Not Be Trained Together?

One of the best ways to stay fit and healthy is through regular exercise. And when it comes to exercising, bodyweight exercises are some of the most effective and versatile options available. These exercises require little to no equipment and can be done almost anywhere, making them ideal for those who prefer working out at home or on-the-go.

While bodyweight exercises are generally safe and effective, it’s important to keep in mind that certain muscles should not be trained together. Mixing certain muscle groups can lead to overuse, injury, and even muscle imbalances that can affect your physical performance in the long term.

The Importance of Muscle Group Separation

Before we dive into the specific muscle groups that should not be trained together, let’s first understand why muscle group separation is important. When you perform exercises that target a certain muscle group, that muscle gets fatigued and requires rest to recover and grow stronger. Training the same muscle group without rest can lead to overuse injuries and prevent proper muscle growth.

Which Muscles Should Not Be Trained Together?

Now let’s take a look at some specific muscle groups that should not be trained together.

1. Chest and Shoulders

Chest and shoulder exercises are often combined into one workout routine, but this can put too much stress on the shoulder joints and lead to shoulder injuries. Instead, try separating your chest and shoulder workouts by a day or two to allow for proper recovery.

2. Biceps and Triceps

Your biceps and triceps are opposing muscle groups, meaning that they work in opposite directions to move your arms. Training them together can lead to muscle imbalances and overuse injuries. Instead, focus on training one muscle group per workout or alternating bicep and tricep exercises.

3. Back and Legs

While it’s tempting to combine back and leg exercises into one intense workout, doing so can lead to fatigue and reduced effectiveness of the exercises. It’s best to separate your back and leg exercises into separate workout sessions to allow for proper recovery.

Sample Workout Routines

Now that we know which muscle groups should not be trained together, let’s take a look at some sample workout routines that separate these muscle groups.

1. Chest and Shoulder Workout

Exercise Sets Reps
Bench Press 3 10-12
Incline Dumbbell Press 3 10-12
Push-Ups 3 10-12

2. Bicep and Tricep Workout

Exercise Sets Reps
Bicep Curls 3 10-12
Tricep Extensions 3 10-12
Hammer Curls 3 10-12

3. Back and Leg Workout

Exercise Sets Reps
Deadlifts 3 8-10
Leg Press 3 10-12
Pull-Ups 3 10-12


In conclusion, bodyweight exercises are a great way to stay fit and healthy, but it’s important to train your muscles in a way that promotes proper recovery and growth. By separating certain muscle groups, you can reduce the risk of injury and achieve better results in the long term. With these tips in mind, you can design an effective and safe workout routine that helps you reach your fitness goals.