Why are some muscles more difficult to build than others?
Anyone who has tried to build muscle knows that some muscles are more difficult to make bigger than others. This is due to several things.
One reason is the size of the muscle – larger muscles take more effort and work to grow.
Another factor is where it is located. This makes deep muscles are often hard to target with regular exercises.
Lastly, people have different amounts of fast-twitch fibers which can affect how easy or difficult it is for them to gain mass. But even if a person has fewer of these fibers, they can still build up their stubborn muscles by being dedicated and putting in lots of effort.
The top 5 hardest muscles to build list included with the best exercises to grow them:
- The trapezius muscle
- The deltoid muscle
- The pectoralis muscle
- The biceps muscle
- The quadriceps muscle
The Trapezius Muscle
The trapezius is a big, triangular muscle that goes from the bottom of the head to the middle part of the back. It helps with moving, keeping still and holding up the shoulder blade.
The trapezius can be split into three parts: upper, middle and lower. The top part does shrugging movements with your shoulders; the middle section pulls your shoulder blades inwards; and lastly, the lower one pushes down on your shoulders.
Exercises
Due to its size and position, it can be hard to build the trapezius muscle. However, certain exercises may help with this.
Upright row
One of these is the upright row: hold a barbell with your hands shoulder-width apart and palms facing your thighs; then lift it up until level with your chin before lowering it again and repeating.
Shoulder press
Another exercise that could work is the shoulder press: start by holding dumbbells at shoulder-level with palms forward and then press them straight up overhead before bringing them back down and repeating.
The Deltoid Muscle
The deltoid is a big, triangular muscle that covers the shoulder joint. It helps to lift the arm away from the body. The deltoid can be divided into three parts: front, middle and back.
The front part of this muscle helps with lifting up the arm at the shoulder joint.
The middle section aids in moving it away from your body at that same joint.
Lastly, the back portion assists with extending and turning outwards at this point too.
Exercises
Because of where it is, the deltoid muscle can be hard to reach with regular exercises. But there are a few which can help.
Overhead Press
One good exercise is called the overhead press. You hold one dumbbell in each hand at shoulder height with your palms facing forwards. Push them up over your head then bring them back down and repeat.
Lateral Raise
To do the lateral raise exercise, take a dumbbell in each hand and try to keep them by your sides with your palms facing towards your thighs.
Lift both arms up to your shoulder level and then lower them back down again.
Do this for a several times to get the best results.
The Pectoralis Muscle
The pectoralis muscle is a large, fan-shaped muscle located in the chest area. It is responsible for flexing, adducting and medially rotating the arm at the shoulder joint. The pectoralis can be divided into two distinct sections: the pectoralis major and pectoralis minor.
The major section covers most of the upper chest region while the minor section lies beneath it and overlaps with other muscles in this area.
The pectoralis major is the larger of two muscles located in the chest area and is responsible for most movement at the shoulder joint. The smaller, triangular-shaped pectoralis minor muscle lies beneath it.
Exercises
Building up this muscle group can be challenging because of its size and location; however, there are certain exercises that can help target this muscle group effectively.
Bench Press
One exercise that is often recommended for building strength and muscle mass is the bench press.
To do this exercise, start by lying on your back on a flat bench with your feet firmly planted on the ground.
Grasp a barbell at shoulder-width apart with your palms facing forward. Lower the barbell to just above your chest then press it back up to its original position.
This compound movement targets several muscle groups including the chest, shoulders and triceps making it an effective way to increase overall strength and build lean muscle mass.
Dumbbell fly
The dumbbell fly is a great exercise to add to your workout routine.
To perform the exercise, begin by lying on your back on a flat bench with your feet firmly planted on the ground.
Hold a dumbbell in each hand above your chest with palms facing one another and lower them slowly down to either side of you in a controlled motion.
Once they have reached their lowest point, press them back up until they are level with the starting position again.
Incorporating this exercise into your fitness regimen can help build strength and tone muscles.
The Biceps Muscle
The biceps muscle is a two-headed muscle located on the front of the upper arm. This muscle helps to flex and rotate (supinate) the forearm, with each head having its own specific action.
The long head of the biceps originates from just below the shoulder blade and inserts at both ends into various locations in the forearm, while the short head begins near the coracoid process of your scapula and attaches to different areas in your forearm as well.
Both heads work together to enable you to perform activities such as bending your elbow or rotating your hand palm up.
Exercises
Given its location, it can be tricky to target the biceps muscle with regular exercises. However, there are certain workouts that can help build this muscle group.
Barbell/Dumbbell Curl
A popular exercise for doing so is a curl. To do this, stand with your feet shoulder-width apart and palms facing forward while holding dumbbells in each hand. Curl the weights up towards your shoulders and then lower them back down to the starting position before repeating.
Chin-ups
One helpful exercise to do is a chin-up. To perform this exercise, begin by gripping the chin-up bar with your palms facing towards you. Pull yourself up until your chin reaches above the bar, then slowly lower back down and repeat. Doing chin-ups can help strengthen your upper body muscles for better physical fitness and health.
The Quadriceps Muscle
The quadriceps muscle is a large group of muscles located on the front of the thigh. This muscle group plays an important role in knee joint extension and is composed of four distinct sections: rectus femoris, vastus medialis, vastus intermedius, and vastus lateralis.
The quadriceps muscle helps to extend the knee joint when contracting and thus contributes significantly to everyday activities such as walking, running, jumping and climbing stairs.
The rectus femoris is the only muscle of the quadriceps group that originates on the hip bone. The other three muscles in this group are the vastus medialis, vastus intermedius and vastus lateralis. These muscles originate from the thighbone (femur). All four of these muscles attach to a single tendon known as the patella tendon which then connects to the tibia (shinbone).
Exercises
Given its location, the quadriceps muscle can be difficult to target with traditional exercises. However, there are a few exercises that can help build this muscle group.
Squats
Squats are a common exercise that can help you build strength and muscle. To perform a squat, start by standing with your feet shoulder-width apart and your hands at your sides. Then, lower your hips back and down as if you were sitting in a chair, keeping your knees behind the toes of your feet.
Descend until both thighs become parallel to the floor before pressing through the heels of both feet to return to the starting position. Squats are an excellent way to increase overall strength and improve balance while targeting several major muscles groups in one movement.
Lunges
The lunge is also a great exercise to strengthen your legs and improve balance. To do this move, stand with your feet shoulder-width apart and your hands at your sides.
Step forward with one leg and lower the hips until both knees are bent into 90-degree angles, making sure that the front knee stays behind the toes for proper form.
Push off from both heels to return back to the starting position, then switch legs and repeat for desired number of reps.
This simple yet effective exercise can help you develop strength in your lower body as well as better balance overall.
Conclusion on Top 5 Hardest Muscles to Build & Tips to Build Them
If you’re looking to build muscle, it can be a challenge but it is possible with the right exercises. Compound movements that work multiple muscles at once are key as they allow for efficient building of muscle and help prevent injury.
Concentrate on exercising your biceps, triceps, quadriceps and other large muscle groups for best results. With regular dedication and commitment, you will be able to reach your goals in no time!
