The Best Exercise For Each Muscle

 

This list is based upon EMG data and the potential more overload+muscle damage each exercise causes. This is why squats are better than leg extensions for the quads, despite showing lower overall levels of activation according to EMG data.
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Here’s the list:
Chest: Bench Press
Lats: Lat Pulldown
Traps: Dumbbell Shrug
Biceps: Straight or EZ bar curl
Triceps: Dips
Abs: Ab Rollout
Quads: Squats (Back or Front)
Obliques: Dumbbell Side Bend
Glutes: Hip Thrust
Hamstrings: Romanian Deadlift
Shoulders (Lateral head specifically): 1 Arm Dumbbell Lateral Raises
Overall: Deadlift
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Use this as a list of exercises you should include in your program if you’re looking to work on a particular muscle specifically.
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These probably aren’t the only exercises you should be doing, but a great start for each muscle group. There are many other great exercises I didn’t list here, since I could only choose one exercise for each muscle group, such as pull-ups, dumbbell rows, and overhead press.
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