WORKOUTS

All workouts are designed by highly reputable professionals with years of experience in their field of expertise. Bottom line… these workouts are safe, they get results, and you can start once you’ve select the workout right for you. Bookmark and Share
 
 
Homepage Workouts Exercises Articles  
 
Custom Search
Exercise Selection

When designing a program, exercises should be carefully selected. After choosing exercises that develop sport specific strength, it is important to consider the effectiveness of each exercise.

Most studies on the effectiveness of muscle contraction use electromyography (EMG), which measures the electrical activity or excitability level of the muscles involved. The higher the electrical activity, the more effective the muscle contraction. In EMG studies, researchers can use the peak of the electrical activity (peak force) or, even better, calculate or integrate the full force under the curve. This improved method is called integrated electromyography, iEMG, and was used in the Cornacchia and LaFramboise (1998) study to evaluate muscle efficiency.

The study determined which exercise yields the greatest percentage of iEMG for each muscle. The chart below shows which exercises produced the greatest amount of stimulation within each target muscle group. The exercises with the highest percentage are considered the best for the particular muscle group.

Exercise iEMG
Pectoralis Major (chest)
Decline dumbbell bench presses
Decline bench presses (Olympic bar)
Push-ups between benches
Flat dumbbell bench presses
Flat bench presses (Olympic bar)
Flat dumbbell flys
 
93
90
88
87
85
84
Pectoralis Minor (chest)
Incline dumbbell bench presses
incline bench presses (Olympic bar)
Incline dumbbell flys
Incline bench presses (Smith machine)
 
91
85
83
81
Rectus Femoris (Quadriceps)
Saftey squats (90 degree angle)
Seated leg extensions (toes straight)
Half Squats (90 degree angle)
Leg presses (110 degree angle)
Smith machine squats (90-degree angle)
 
88
86
78
76
60
Biceps Femoris (Hamstrings)
Standing leg curls
Lying leg curls
Seated leg curls
Modified hamstring dead lifts
 
82
71
58
56
Semitendinosus (Hamstrings)
Seated leg curls
Standing leg curls
Lying leg curls
Modified hamstring dead lifts
 
88
79
70
63
Gastrocnemius (Calf muscle)
Donkey calf raises
Standing one-legged calf raises
Standing two-legged calf raises
Seated calf raises
 
80
79
68
61
Triceps Brachii (Outer head)
Decline triceps extension (Olympic bar)
Triceps pressdowns (angled bar)
Triceps dips between benches
One-arm cable triceps extensions (reverse grip)
Overhead rope triceps extensions
Seated one-arm dumbbell triceps extension
Narrow-grip bench presses (Olympic bar)
 
92
90
87
85
84
82
72
Latissimus Dorsi (Back)
Bent-over barbell rows
One-arm dumbbell row (alternate)
T-bar rows
Lat pull-downs to front
Seated pulley rows
 
93
91
89
86
83
Biceps Brachii (Long Head)
Biceps preacher curls (Olympic bar)
Incline seated dumbbell curls (alternate)
Standing biceps curls (Olympic bar/narrow grip)
Standing dumbbell curls (alternate)
Concentration dumbbell curls
Standing biceps curls (Olympic bar/wide grip)
Standing E-Z biceps curls (wide grip)
 
90
88
86
84
80
63
61
Anterior Deltoids (Shoulders)
Seated front dumbbell presses
Standing front dumbbell raises
Seated front barbell presses
 
79
73
61
Medial Deltoids (Shoulders)
Standing dumbbell side laterals
Seated dumbbell side lateral
Cable side laterals
 
57
53
49
Posterior Deltoids (Shoulders)
Standing dumbbell bent laterals
Seated dumbbell bent laterals
Standing cable bent laterals
 
85
83
77

 
 
 
 
 
Homepage
about
articles
contact us
disclaimer
exercises
newsletter
sitemap
workouts
Exercises
agility exercises
flexibility exercises
power exercises
speed exercises
stability exercises
strength exercises
Top 10 Workouts
editor's picks
selling workouts
new workouts
Our Community
facebook
twitter
youTube
Workouts
bodybuilding workouts
core strength workouts
skill-specific workouts
sport-specific workouts
total fitness workouts
 
 
Copyright 2009