Want the perfect workout program?
Take QuizWe've searched far and wide to find the best possible exercises for each major muscle group in your body.
Almost all of these exercises are backed by electromyography (EMG) studies (except forearms which will be addressed later), that all state they have the greatest amount of muscle activation.
This article will cover:
While you might think that the barbell bench is the king for firing up your pecs, you would be understandably mistaken. Based purely on muscle activation, the dumbbell bench press is where it's at. Below are several reasons you should utilize DB bench in your chest workout routine.
Just like above, the dumbbell version of the incline press stands out as the most effective exercise for targeting the upper chest. As we did for flat DB bench, we'll give you some reasons why the DB incline press will help you build that upper shelf that so many people aspire to achieve:
While it would be nice if there was one shoulder exercise that hit all three deltoid heads, this just isn't feasible due to the complex nature of the shoulder. We have narrowed it down to two exercises you should be doing in your shoulder workout routine that will help develop a great set of caps.
The dumbbell shoulder press is often considered the best exercise for targeting the anterior (front) part of the shoulder, and for good reason. A combination of biomechanical analyses, muscle activation patterns, and practical training experiences supports this preference. Key reasons for the effectiveness of the dumbbell shoulder press in targeting the anterior deltoids are:
When it comes to effectively engaging the medial and posterior deltoids, the 45° incline row stands out as a top exercise to hit both heads simultaneously. Although the seated rear lateral raise has the highest rear delt activation, the 45° incline row comes in a close second, making it an effective alternative to hit both heads at the same time.⁷ Below are some reasons why this is a go-to exercise to build well-rounded boulder shoulders.
(Image courtesy of nylenayga on Instagram)
Triangle pushups, aka diamond pushups, are often thought of as one of the best ways to hit your triceps, and for good reason. Hitting all three heads of the triceps, the triangle pushup is a versatile exercise and should be thrown into your workouts for the following reasons:
A favorite of a certain Austrian bodybuilder, the concentration curl is one of the most effective exercises to build sleeve-splitting biceps. If you've been around a gym, you've seen people using their whole body to do dumbbell curls, significantly lessening the work the biceps need to do. Concentration curls are a great way to target those peaks without the momentum. Below are some of the reasons why this should be your top biceps exercise.
For many, forearms are the most under-exercised part of the body, with most people not devoting time to developing them during their workouts. While we don't have any research studies to back this one, common sense will tell you that wrist rolls are the way to go to build bowling pin forearms.
(Image courtesy of jeremyscottfitness Instagram)
Building an impressive back can do wonders for your physique. This may be a surprising pick because most people think it would be either pull-ups or deadlifts, but we absolutely love bent-over rows, and they should be a mainstay in your back workouts.
This might be a controversial pick for quads, but we're sticking to it. Spanish squats, a variation of the traditional squat, are increasingly recognized in strength and conditioning circles for their unique benefits, particularly for knee health and lower body strength. However, it's important to note that while they offer distinct advantages, it's hard to deny the results that standard squats can produce (Tom Platz, for example). If we're going on pure muscle activation, then Spanish squats are the best. Here’s an overview of why Spanish squats can be a highly effective exercise:
(Image courtesy of e3rehab Instagram)
The Nordic hamstring exercise (NHE) is often hailed as one of the best exercises for hamstring development and injury prevention, a claim supported by a wealth of scientific research. Here's a summary of why the NHE is highly effective for the hamstrings:
Donkey calf raises are often regarded as one of the most effective exercises for developing the calf muscles, particularly the gastrocnemius. A favorite of Arnold, who famously performed them in Pumping Iron with two women on his back.
(Image courtesy of ronharrismuscle Instagram)
Saving the best, or worst, depending on your point of view, for last. One of the most basic, yet effective ways to train your abs is the plank.
The plank is a simple bodyweight exercise that involves holding a push-up-like position with your body in a straight line from head to heels, supported on your forearms and toes. Here's why it's considered one of the best ab exercises:
Well there you have it, the best exercise for each muscle group. While some of those exercises come as no surprise, I'm sure that a few of them caught you off-guard. What do you think of our list? Let us know down in the comments.
As a bonus, we've designed a workout split using these exercises that can be done up to twice a week, and is great for people who don't have hours and hours to spend at the gym.
Workout Structure:
Exercise | Details |
---|---|
DB Bench Press | 3 sets x 8-12 reps |
DB Incline Press | 3 sets x 8-12 reps |
DB Shoulder Press | 3 sets x 8-12 reps |
45° Incline Row | 3 sets x 8-12 reps |
Triangle Pushups | 3 sets x failure |
Concentration Curls | 3 sets x 8-12 reps each arm |
Wrist Rolls | 3 sets x failure |
Plank | 3 sets x 30-60 seconds hold |
Exercise | Details |
---|---|
Bent Over Rows | 3 sets x 8-12 reps |
Spanish Squats | 3 sets x 10-12 reps |
Nordic Hamstring Exercise | 3 sets x 6-8 reps |
Donkey Calf Raise | 3 sets x 12-15 reps |
Additional Core Work (Optional) | 3 sets x 10-15 reps |
Remember to adequately warm-up and really push yourself to get the most out of every rep. Try out this workout and let us know what you think!
Want a comprehensive workout program that incorporates all the best lifts? Check out our hypertrophy program to get you packing on the muscle in no time...
References
At SET FOR SET, we strive to equip you with the tools and knowledge needed for your fitness journey. Our team of experts, including certified trainers, dietitians, and athletes, brings over a decade of industry expertise. Our goal is to be your primary resource for all fitness inquiries, guiding you toward a stronger and healthier life. Sign up to stay up-to-date!
Sign up to get the latest on sales, new releases and more…
© 2024
SET FOR SET.
Powered by Shopify
Tyler DiGiovanni
Author