Best Excercises?

[Timmo]

I came across this chart a while back and saved it for reference and just found it again today. It a an electromyogram test for every body part that shows the muscle activity that each move produces. Its an interesting chart, and while I dont agree with all the results (declines stimulating the most chest activity?) it has some good insights into what excercises are effective. One thing it didnt mention in the study or shed any light on either was form, which could make a huge difference the results.


CHEST
Pectoralis Major % iemg MAX
Decline dumbell bench press 93
Decline bench press (olympic) 89
Push-ups between benches 88
Flat dumbell bench press 87
Flat bench press 85
Flat dumbell flys 84

Pectoralis Minor % iemg MAX
Incline dumbell bench press 91
Incline bench press (olympic) 85
Incline dumbell flys 83
Incline bench press (Smith) 81

SHOULDERS
Medial Deltoids % iemg MAX
Incline dumbell side laterals 66
Standing dumbell side laterals 63
Seated dumbell side laterals 62
Cable side laterals 47

Posterior Deltoids % iemg MAX
Standing dumbell bent laterals 85
Seated dumbell side laterals 83
Standing cable bent laterals 77

Anterior Deltoids % iemg MAX
Seated Front Dumbell Press 79
Standing Front Dumbell Raises 73
Seated Front Barbell Press 61


BACK
Latissimus Dorsi % iemg MAX
Bent over barbell rows 93
One arm dumbell rows 91
T-bar rows 89
Lat pulldowns (front) 86
Seated pulley rows 83

BICEPS
Biceps Brachii (long head) % iemg MAX
Biceps Preacher Curls (Olympic Bar) 90
Incline Seated Dumbell Curls (Alternate) 88
Standing Biceps Curl (Olympic Bar/Narrow Grip) 86
Standing Dumbell Curls (Alternate) 84
Concentration Dumbell Curls 80
Standing Biceps Curls (Olympic Bar/Wide Grip) 63
Standing E-Z Biceps Curls (Wide Grip) 61

TRICEPS
Triceps Brachii (outer head) % iemg MAX
Decline Triceps Extensions (Olympic Bar) 92
Triceps Pressdowns (Angled Bar) 90
Triceps Dip Between Benches 87
One-Arm Cable Triceps Extensions (Reverse Grip) 85
Overhead Rope Triceps Extensions 84
Seated One-Arm Dumbell Triceps Extensions (neutral grip) 82
Close-Grip Bench Press (Olympic Bar) 72


LEGS
Rectus Femoris (Quadriceps) % iemg MAX
Safety Squats (90 Degree Angle, Shoulder-Width Stance) 88
Seated Leg Extensions (Toes Straight) 86
Hack Squats (90 Degree Angle, Shoulder-Width Stance) 78
Leg Press (110 Degree Angle) 76
Smith Machine Squats (90 Degree Angle, Shoulder-Width Stance) 60

Hamstrings
Biceps Femoris % iemg MAX
Standing leg curls 82
Lying leg curls 71
Seated leg curls 58
Modified hamstring deadlift 56

Semitendinosus % iemg MAX
Seated leg curls 88
Standing leg curls 79
Lying leg curls 70
Modified hamstring deadlift 63

Calves
Gastrocnemius % iemg MAX
Donkey calf raises 80
Standing one leg calf raises 79
Standing two leg calf raises 68
Seated calf raises 61

 

[suncloud]

interesting. a few noted omissions are deadlifts, military press and pull ups. but it looks like dumbells are king for chest movements - better range of motion i'm guessing. same reason maybe why smith machine is last - you are forced to go through a plane of motion that your body may not like. wonder why barbell is better for biceps though? weird. good find!!!

 

[Timmo]

Military press is on there, its listed as seated front barbell press. Deads and pullups should have been in thier test for sure, it would be hard to measure the full effect for the deadlift though since it is a full body lift.

 

[suncloud]

its an interesting chart thats for sure. why dumbells are better for chest, but olympic bar is better for biceps is really weird. i've always preferred the bars myself because of the amount of weight you can lift, but i give dumbells their own day to make sure i'm not missing on anything.

where i get totally lost, is why side cable raises use the least muscle (over dumbells) - thats where you have the greatest time under tension. doesn't make sense. its definitely worth thinking about though.