The Best Science-Based Chest Workout for Mass & Symmetry by Jeremy Ethier (Video)

Incline Dumbbell Bench Press

Barbell Bench Press or Dumbbell Bench Press

Dips

Banded Push-ups

High to Low Cable Crossovers

Chest Day

Back Day

Source:                                                                   

https://www.youtube.com/watch?v=8LJ3Q3Fsrzs

  

Joint-Friendly Jumping Exercise https://t.co/zvcEpGhJzX

— #HelpYouGetGAINS (@helpYOUgetGAINS) July 29, 2018

Pushups on your toes imitate benchpress with 60-70% body weight, pushups on your knees imitate benchpress with 40-50% body weight. Apart from that, activation of muscles in both exercises is identical. #helpyougetgainshttps://t.co/wK903djMTP … https://t.co/ulZWV0334g …

— #HelpYouGetGAINS (@helpYOUgetGAINS) August 4, 2018

Some of the Best Bodybuilding Exercises by Body Part

Pectoralis major:
Decline dumbbell bench press - 93%
Decline bench press (Olympic bar) - 89%

Pectoralis minor: 
Incline dumbbell bench press - 91%

Medial deltoids:
Incline dumbbell side laterals - 66%

Posterior deltoids:
Standing dumbbell bent laterals - 85%

Anterior deltoids:
Seated front dumbbell press - 79%

Biceps:
Biceps preacher curls (Olympic bar) - 90%
Incline seated dumbbell curls (alternate) - 88%

Triceps:
Decline triceps extensions (Olympic bar) - 92%
Triceps pressdowns (angled bar) - 90%

Latissimus dorsi:
Bent-over barbell rows - 93%
One-arm dumbbell rows - 91%

Quadriceps:
Squats (parallel depth, shoulder-width stance) - 88%
Seated leg extensions (toes straight) - 86%

Hamstrings:
Seated leg curls - 88%

Calves:
Donkey calf raises - 80%
Standing one-leg calf raises - 79%

Testosterone Therapy - Royal Men's Medical Center
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— #HelpYouGetGAINS (@helpYOUgetGAINS) September 26, 2017

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SuppVersity - Nutrition and Exercise Science for Everyone: SuppVersity EMG Series - Shoulders

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An EMG-Optimized Routine

There is of course a myriad of ways of

combining the individual exercises, my personal recommendation for overall
deltoid development and rotator cuff strength (based on EMG
measures) would yet be as follows...

1. Military Press - BB or DB seated, 6-8 reps
2. Lateral raise - DB elbow-flexion <15°(!), 10-12 reps
3. Reverse fly - machine or DB, internal rotation, 10-12 reps
4. External DB rotations - lying on the floor, 12-15 reps

 

Chest	Biceps	Back	Core	Legs	Triceps	Shoulders
Navigate the SuppVersity EMG Series - Click on the desired body part to see the optimal exercises.

SuppVersity - Nutrition and Exercise Science for Everyone: SuppVersity EMG Series - Optimized Tricep Routine

SuppVersity - Nutrition and Exercise Science for Everyone: SuppVersity EMG Series - M. Triceps Brachii: The B...: Image 1: The m. triceps brachii . As if you did not know where to find your "horseshoes" ;-) After last week's issue on l...

An EMG-optimized
routine 

There is of course a myriad of ways of

combining the individual exercises, my personal recommendation for overall
triceps development (based on EMG measures) would yet be as follows

1. SZ-bar triceps extensions*, 6-10 reps *alternate lying and seated variety
2. Cable push downs, 8-12 reps, straight bar or v-bar
3. Bench Dips (cf. image 5), to failure

SuppVersity - Nutrition and Exercise Science for Everyone: SuppVersity EMG Series - Best Leg Routine

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An EMG-optimized routine There is of course a myriad of ways of combining the individual exercises, my personal recommendation for overall leg development (based on EMG measures) would yet be as follows*:

1. Squats - to parallel (70°), 6-10 reps
2. Hack squats - to 90°, 8-12 reps
3. Leg curls - peak contract. or partials, 10-12 reps Superset:
4. Donkey calf raise - peak contract., 12 reps
5. Seated calf raise - partials, 12 reps Optional
6. Adductor machine - 12-15 reps
7. Abductor machine - 12-15 reps

You may notice that I do not make volume (i.e. set) recommendations. This is due to the fact that I found that everyone has to find what works best for him / her in terms of optimal volume and training frequency. This may also change over time / according to lifestyle factors / nutrition and supplementation.

SuppVersity - Nutrition and Exercise Science for Everyone: SuppVersity EMG Series - Rectus Abdominis, Oblique...

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An EMG-optimized routine

There is of course a myriad of ways of combining the individual exercises, my personal recommendation for overall core development (based on EMG measures) would yet be as follows*:

1. Crunches < 20 reps; vary arm / hand position or add weight + peak contractions to build intensity without going past max. 25 reps
2. Leg raises < 15 reps; vary according to exercise tip #1; do at least one of your sets with your legs / torso rotating sideways, alternate left and right
3. Deadlift variety 10-12 controlled reps; select the deadlift variety you feel isolates your lower back best

* "<" indicates that you should not be able to
perform another rep with perfect form You may alternate that with:

1. Kneeling cable crunch < 15 reps; add weight whenever possible
2. Side bends < 15 reps; add weight if necessary, be cautious not to
   bend over or go into hyperlordosis
3. Hyperextensions** < 12 reps, with proper form + peak
   contraction; add weight if necessary

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An EMG-optimized routine There is of course a myriad of ways of combining the individual exercises, my personal recommendation for impressive back development (based on EMG data) would yet be as follows:

1. Pull ups to the neck - for lat development + all those hidden stabilizing muscles a full body movement such as the pull up activates (5-10 reps / use additional weight or rest-pause if you can do more / less)
2. Narrow underhand grip pull-down to the sternum (in contracted position pull elbows back as much as possible) - to fully exhaust the lats (8-12 reps)
3. DB shrugs (use peak contractions) - for upper trap development (10-12 reps) Super Set = go from 4 to 5 without rest, rest after 5, repeat
4. Reverse fly 90° (preferably on a machine like the one in image 4) - for mid trap development (10-12 reps)
5. DB reverse fly 110° (use light weights, feel the burn!) - for lower trap development (do to failure, up the weight if you can do 15+)

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An EMG-optimized routineThere is of course a myriad of ways of
combining the individual exercises, my personal recommendation for overall
biceps development (based on EMG measures) would yet be as follows

1. Barbell curls - straight bar, supinated shoulder wide grip; explosive
   concentric, controlled excentric movements, high loads, 6-8 reps
2. Scott curls - campered bar, supinated narraw grip; full stretch at
   the bottom; medium load, 8-10 reps
3. Dumbbell concentration curls - switch between supinated and hammer
   grip; medium load or supramaximal load (use sparingly) 10 reps (use other arm
   for assistance, if needed)

SuppVersity - Nutrition and Exercise Science for Everyone: SuppVersity EMG Series - Musculus Pectoralis Major...

SuppVersity - Nutrition and Exercise Science for Everyone: SuppVersity EMG Series - Musculus Pectoralis Major...: Image 1: The pectoralis major. ( Avandäre:Chrizz @ Wikipedia) I don't know about you, but about everyone I know (myself included) ...

 

An EMG-optimized routineThere is of course a myriad of ways of

combining the individual exercises, my personal recommendation for overall chest
development (based on EMG measures) would yet be as follows

1. Decline Bench Press (BB) - for overall chest development + strength
   (5-10 reps)
2. Incline Bench Press at +45° (DB) - to emphasize upper chest (8-12
   reps)
3. Cable Cross (making sure to actually cross the cables before your
   torso) - to get a stretch and peak contractions (12-15 reps)
4. Bodyweight dips - to wear the muscle out (3 sets to failure)

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When all is said and done, we are thus - once again left with the

ultimately valuable insight that it's not really worth to overthink the matter
of "optimal muscle stimulation". The time you waste pondering the pros and cons
of certain grip widths, of which you don't even know if their effects on the
electromygraphical activation does even relate to their mass- and/or
strength-building qualities, would be better spend actually doing lat pulls, or
- even better - pull ups.

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:
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%

Triceps:
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%

Quadriceps:
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%

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

Calves:
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. http://www.tudorbumpa.com/org.htm

2. Fahey, Thomas EdD. 25 best lifts. December, 2001. http://www.musculardevelopment.com/new/25bestlifts.htm

References:
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

  

Joint-Friendly Jumping Exercise https://t.co/zvcEpGhJzX

— #HelpYouGetGAINS (@helpYOUgetGAINS) July 29, 2018

Pushups on your toes imitate benchpress with 60-70% body weight, pushups on your knees imitate benchpress with 40-50% body weight. Apart from that, activation of muscles in both exercises is identical. #helpyougetgainshttps://t.co/wK903djMTP … https://t.co/ulZWV0334g …

— #HelpYouGetGAINS (@helpYOUgetGAINS) August 4, 2018

 
More References:
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3. Barnett, C., V. Kippers, and P. Turner. Effects of variations of the bench press exercise on the EMG activity of five shoulder muscles. J. Strength Cond. Res. 9: 222-227, 1995.
4. Bilodeau, M., A. B. Arsenault, D. Gravel, and D. Bourbonnais. The influence of an increase in the level of force on the EMG power spectrum of elbow extensors. Eur J Appl Physiol Occup Physiol 61: 461-466, 1990.
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6. Brooks, G. A., T. D. Fahey, K. Baldwin, and T. White. Exercise Physiology: Human Bioenergetics and its Applications. New York: McGraw Hill, 2000.
7. Cholewicki, J., and S. M. McGill. Mechanical stability of the in vivo lumbar spine: implications for injury and chronic low back pain. Clin Biomech (Bristol, Avon) 11: 1-15., 1996.
8. Croce, R. V., J. P. Miller, and P. St Pierre. Effect of ankle position fixation on peak torque and electromyographic activity of the knee flexors and extensors. Electromyogr Clin Neurophysiol 40: 365-373., 2000.
9. Escamilla, R. F., G. S. Fleisig, N. Zheng, S. W. Barrentine, K. E. Wilk, and J. R. Andrews. Biomechanics of the knee during closed kinetic chain and open kinetic chain exercises. Med Sci Sports Exerc 30: 556-569., 1998.
10. Escamilla, R. F., A. C. Francisco, G. S. Fleisig, S. W. Barrentine, C. M. Welch, A. V. Kayes, K. P. Speer, and J. R. Andrews. A three-dimensional biomechanical analysis of sumo and conventional style deadlifts. Med Sci Sports Exerc 32: 1265-1275., 2000.
11. Escamilla, R. F., T. M. Lowry, Osbahr, Dc, and K. P. Speer. Biomechanical analysis of the deadlift during the 1999 Special Olympics World Games. Med Sci Sports Exerc 33: 1345-1353., 2001.
12. Farina, D., R. Merletti, A. Rainoldi, M. Buonocore, and R. Casale. Two methods for the measurement of voluntary contraction torque in the biceps brachii muscle. Med Eng Phys 21: 533-540., 1999.
13. Francis. The best abdominal exercises. American Council on exercise May/June, 2001.
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15. Hefzy, M. S., M. al Khazim, and L. Harrison. Co-activation of the hamstrings and quadriceps during the lunge exercise. Biomed Sci Instrum 33: 360-365, 1997.
16. Isear, J. A., Jr., J. C. Erickson, and T. W. Worrell. EMG analysis of lower extremity muscle recruitment patterns during an unloaded squat. Med Sci Sports Exerc 29: 532-539., 1997.
17. Itakura, N., Y. Kinbara, T. Fuwa, and K. Sakamoto. Discrimination of forearm's motions by surface EMG signals using neural network. Appl Human Sci 15: 287-294., 1996.
18. Kellis, E. Quantification of quadriceps and hamstring antagonist activity. Sports Med 25: 37-62., 1998.
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20. Marks, R., J. S. Percy, J. Semple, and S. Kumar. Comparison between the surface electromyogram of the quadriceps surrounding the knees of healthy women and the knees of women with osteoarthrosis. Clin Exp Rheumatol 12: 11-15., 1994.
21. McCann, P. D., M. E. Wootten, M. P. Kadaba, and L. U. Bigliani. A kinematic and electromyographic study of shoulder rehabilitation exercises. Clin Orthop : 179-188., 1993.
22. McGill, S. M., A. Childs, and C. Liebenson. Endurance times for low back stabilization exercises: clinical targets for testing and training from a normal database. Arch Phys Med Rehabil 80: 941-944., 1999.
23. Naito, A., M. Yajima, H. Fukamachi, K. Ushikoshi, Y. J. Sun, and Y. Shimizu. Electromyographic (EMG) study of the elbow flexors during supination and pronation of the forearm. Tohoku J Exp Med 175: 285-288., 1995.
24. Oda, S., and N. Kida. Neuromuscular fatigue during maximal concurrent hand grip and elbow flexion or extension. J Electromyogr Kinesiol 11: 281-289., 2001.
25. Paton, M. E., and J. M. Brown. Functional differentiation within latissimus dorsi. Electromyogr Clin Neurophysiol 35: 301-309., 1995.
26. Pincivero, D. M., C. Aldworth, T. Dickerson, C. Petry, and T. Shultz. Quadriceps-hamstring EMG activity during functional, closed kinetic chain exercise to fatigue. Eur J Appl Physiol 81: 504-509., 2000.
27. Risentswieg, J., M. Hinson, and M. Ridgway. An electromyographic comparison of an isokinetic bench press performed at different speeds. Res. Quart. 46: 471-475, 1975.
28. Vakos, J. P., A. J. Nitz, A. J. Threlkeld, R. Shapiro, and T. Horn. Electromyographic activity of selected trunk and hip muscles during a squat lift. Effect of varying the lumbar posture. Spine 19: 687-695., 1994.
29. Wretenberg, P., Y. Feng, and U. P. Arborelius. High- and low-bar squatting techniques during weight-training. Med Sci Sports Exerc 28: 218-224., 1996.