Sunday, October 21, 2012

Best Lifts for Each Muscle Group. EMG (Electromyography)

According to some professors who hooked up some wires to some dudes muscles, here are the percentages of muscular stimulation received via certain exercises.

The process is called EMG (Electromyography) and here are the results.

Pectoralis major:
Decline dumbbell bench press - 93%
Decline bench press (Olympic bar) - 89%
Push-ups between benches - 88%
Flat dumbbell bench press - 87%
Flat bench press (Olympic bar) - 85%
Flat dumbbell flys - 84%

Pectoralis minor:
Incline dumbbell bench press - 91%
Incline bench press (Olympic bar) - 85%
Incline dumbbell flys - 83%
Incline bench press (Smith machine) - 81%

Medial deltoids:
Incline dumbbell side laterals - 66%
Standing dumbbell side laterals - 63%
Seated dumbbell side laterals - 62%
Cable side laterals - 47%

Posterior deltoids:
Standing dumbbell bent laterals - 85%
Seated dumbbell bent laterals - 83%
Standing cable bent laterals - 77%

Anterior deltoids:
Seated front dumbbell press - 79%
Standing front dumbbell raises - 73%
Seated front barbell press - 61%

Biceps preacher curls (Olympic bar) - 90%
Incline seated dumbbell curls (alternate) - 88%
Standing biceps curls (Olympic bar/narrow grip) - 86%
Standing dumbbell curls (alternate) - 84%
Concentration dumbbell curls - 80%
Standing biceps curls (Olympic bar/wide grip) - 63%
Standing E-Z biceps curls (wide grip) - 61%

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 dumbbell triceps extensions (neutral grip) - 82%
Close-grip bench press (Olympic bar) - 72%

Latissimus dorsi:
Bent-over barbell rows - 93%
One-arm dumbbell rows - 91%
T-bar rows - 89%
Lat pulldowns to the front - 86%
Seated pulley rows - 83%

Squats (parallel depth, 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%

Seated leg curls - 88%
Standing leg curls - 79%
Lying leg curls - 70%
Stiff Legged Deadlifts - 63%

Donkey calf raises - 80%
Standing one-leg calf raises - 79%
Standing two-leg calf raises - 68%
Seated calf raises - 61%

Sources1. The science behind the physique: EMG Relived.

2. Fahey, Thomas EdD. 25 best lifts. December, 2001.

1. DeLuca, Fj., R.S. LeFever, M.P. McCue, and A.P. Xenakis. (1982), “Behavior of human motor units in different muscles during lineally varying contractions” Journal Physiology (Lond), 329:113-128.

2. Kobayashi Matsui, H. (1983), “Analysis of myoelectric signals during dynamic and isometric contraction.” Electromyog Clin Neurophysiol, 26, 147-160.

3. Melo, G.L. and E. Cafarelli. (1994-95), Exercise Physiology Laboratory Manual, 25.

4. Moritani, T. and H.A. deVries. (1987), “Re-examination of the relationship between the surface integrated electromyogram (IEMG) and force of isometric contraction.” American Journal of Physiological Medicine, 57:263-277.

5. Moritani, T., M. Muro, and A. Nagata. (1986), “Intramuscular and surface electromyogram changes during muscle fatigue.” Journal of Applied Physiology, 60:1179-1185


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