Monday, February 22, 2010

Exercises that Work Specific Muscle Groups

Here are some examples of specific exercises that Work Specific Muscle Groups (Obviously there are other exercises but here are some traditional exercises that you can put to use for the major muscle groups.)

The exercises are provided by Tudor O. Bompa, PhD and Michael C. Carrera. (2005).

These exercises are also in order of iEMG Maximum Motor Unit Activation as well.

Rectus Femoris (Quadriceps)
Squats
Seated leg extensions
Half squats
Leg Press
Smith Machine Squats

Biceps Femoris (Hamstrings)
Standing Leg Curls
Lying Leg Curls
Seated Leg Curls
Modified Hamstring Dead Lifts

Semitendinosus (Hamstrings)
Seated Leg Curls
Standing Leg Curls
Lying Leg Curls
Modified Hamstring Deadlifts

Gastrocnemius (Calves)
Donkey Calf Raises
Standing One-Legged Calf Raises
Standing two-legged Calf Raises
Seated Calf Raises

Triceps Brachii (Outer Head)
Decline triceps extension (Olympic Bar)
Triceps Pressdown (Angled Bar)
Triceps Dips between Benches
One Arm Cable Tricepts Extension (Reverse Grip)
Overhead Rope Triceps Extensions
Seated One-Arm Dumbell Triceps Extensions (Neutral Grip)
Narrow-Grip Bench Presses (Olympic Bar)

Latissimus Dorsi
Bent-Over Barbell Rows
One-Arm Dumbell Rows (Alternate)
T-Bar Rows
Lat Pull-Downs to the front
Seated Pullly Rows

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)

Anterior Deltoids
Seated Front Dumbbell Presses
Standing Front Dumbbell
Seated Front Barbell Presses

Medial Deltoids
Standing Dumbbell Side Laterals
Seated Dumbbell Side Laterals
Cable SIde Laterals

Posterior Deltoids
Standing Dumbbell Bent Laterals
Seated Dumbbell Bent Laterals
Standing Cable Bent Laterals

Pectoralis Major
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

Pectoralis Minor
Incline Dumbbell Bench Presses
Incline Bench Presses (Olympic Bar)
Incline Dumbbell Flys
Incline Bench Presses (Smith Machine)

Happy Lifting People!

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