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List your single, most effective exercise for each muscle (group)

P

psteng19

Diamond Member
... in your opinion.

Chest - bench press

Biceps - preacher curl

Triceps - skull crusher (dips a close second)

Forearms - ?

Back - no clue on this one

Lats - pull ups (weighted if it gets too easy)

Traps - shoulder shrugs

Shoulders - shoulder press ? not sure...

Abs - hard to work all parts with a single exercise... crunches (on an incline)

Quads - squats?

Calves - standing calf raises?

Glutes - lol?
 
I remember one of my trainers back at UGA saying that if you could only do one leg exercise, you should do squats (not that only doing one leg exercise was at all recommended). So I'd probably list that as the best for many of the lower body muscle groups, calves and quads included. Would definitely need to choose a different one for hamstrings, though.

Lats, I actually like pull downs better than pull ups, mostly because it's easier to add on more than my bodyweight. Then again, of the two, pull ups are probably the better exercise overall.

Back, hrmm, I'd probably say some kind of row. I usually do seated cable rows, which to me feel to work just about as effectively as freeweight rows. But if I had to choose one, it'd probably be bent-over freeweight rows (I'm thinking there's a technical name for it, but I'll be darned if I know it off hand).

Chest would either be flat bench or incline press, depending on who you ask. I've heard people say both, but I'd probably go with flat.

Triceps, I'm going to agree with you again. Of all the tricep exercises I do, skull crushers/nose breakers/whatever else you want to call them seem to do the best job overall.

Biceps, again, I'd probably agree with you. Preacher curl generally does a better job of forcing you to only use your biceps, and again, I personally feel the most burn while doing it compared to other bicep exercises.
 
abs (for 6 pack) and legs- running
shoulders: swimming
arms- chin-up bar

free workout ftw!
 
Legs = Front Squats (abs and back also)
Abs = incline sit ups weighted
Triceps = weighted dips (will hit pecs also if you do dips properly and upper back)
Biceps = weighted pull ups (upper back and lats)

These covers basically everything you want. IF you really had to pick the least amount of exericses possible these core 4 would be the best imo. You work near enough everything.

Koing
 
Legs = Leg press machine(bad back so the ones that keep you in a seated position)

Bicep = Any type of curl works just fine

Tricep = Tricep extensions

pectorals = butterfly curls
 
Originally posted by: oboeguy
Originally posted by: psteng19
Originally posted by: joedrake
forearms - masturbation
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lol, that was too easy eh?
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I was wondering how long it would take someone to make a reply along those lines. Wow, first reply... ATOT does not disappoint.
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Actually that one didn't even cross my mind .. I was waiting for kegels.
 
Originally posted by: psteng19
... in your opinion.

Chest - Ballistic bench press or pushups

Biceps - resistence curl

Triceps - Dips

Forearms - Forearm curls

Back - One Armed rows

Lats - pull ups (weighted if it gets too easy)

Traps - grr forget the name of the exercise... here... but you shurg with the bar fully extended over your head

Shoulders - shoulder press

Abs - hard to work all parts with a single exercise... crunches (on an incline)

Quads - squats, no doubt

Calves - calf extensions on leg press machine

Glutes - lunges.
Click to expand...
 
All of you people should stop doing squats. They're very hard on your back and knees.

You seemed to have pretty much nailed everything that you named.

For your back, I'd say rowing excercise.

For your forearms, try a reverse curl. Basically, grab a barbell, grip it palms down, hold it at thigh level, then raise it up to your chest\neck without moving your elbows. This will use your forearms
 

For max benefit focus your concentrated attention on the center of the mass of the muscle being exercised.

Most people do reps absentmindedly.

Say if it's a bicep curl, then mentally hold your attention on the center of the bicep during its contraction as you curl the bar up.
 
Originally posted by: Yossarian
Originally posted by: Nebor
All of you people should stop doing squats. They're very hard on your back and knees.
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only if you do them incorrectly.
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QFT. Squats are the best leg exercise you can do. I agree with most everything psteng19 has there except you can't really hit your shoulders in one exercise. Three different deltoids to worry about. For back I'd sent a bent-over barbell row, though they're hell on the lower back. And glutes get worked in with squats.
 
Originally posted by: cyclistca
Originally posted by: Yossarian
Originally posted by: Nebor
All of you people should stop doing squats. They're very hard on your back and knees.
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only if you do them incorrectly.
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And you go over board on the amount that you are squating.
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You can never go overboard on squats! 😀 Just need a spotter so you can do forced reps. Damn my legs hurt for days the last time I did squats with a spotter.
 
Chest: Bench
Triceps: Skull Crushers
Biceps: Curls (any curl is fine as long as you're not herky-jerky about it)

Back: Deadlifts
Lats: Pull-ups

Legs: Squats

 
Originally posted by: Nebor
All of you people should stop doing squats. They're very hard on your back and knees.

You seemed to have pretty much nailed everything that you named.

For your back, I'd say rowing excercise.

For your forearms, try a reverse curl. Basically, grab a barbell, grip it palms down, hold it at thigh level, then raise it up to your chest\neck without moving your elbows. This will use your forearms
Click to expand...


Nomination for the most misinformed health post of 2006 ?

But seriously, where did you read that ? Cosmo?
 
Chest: Bench (any variant - incline, decline, flat, DB or BB, although I prefer flat BB), Dips

Back: BB Rows, Pullups, Pulldowns

Abs: weighted cable crunches, weighted leg lifts

Core: deadlifts

Legs: squats, BB Lunges

Bicep: BB curls, DB curls

Tricep: skull crushers, close grip BP

Also note that many of these are compound lifts and hit many more muscles than the broad category I grouped them into.
 
I've heard from my friend that hindu pushups are really good and so are hindu squats. Yes, they are called hindu pushups and hindu squats.

I don't know. Does running really give you a six pack? I'm not too sure about that.
 
Originally posted by: yobarman
Originally posted by: Nebor
All of you people should stop doing squats. They're very hard on your back and knees.

You seemed to have pretty much nailed everything that you named.

For your back, I'd say rowing excercise.

For your forearms, try a reverse curl. Basically, grab a barbell, grip it palms down, hold it at thigh level, then raise it up to your chest\neck without moving your elbows. This will use your forearms
Click to expand...


Nomination for the most misinformed health post of 2006 ?

But seriously, where did you read that ? Cosmo?
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Well known these days. Every men's health magazine will tell you not to do it, as well as any new "workout book." AFAIK the armed forces have stopped using squats as well. Also all the PTs at my gym advise against them.

I think you're the one in the dark here, not me.
 
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