Best Exercise per bodypart

[desmond]

I thought this could start a good discussion

Name what is ur favourite exercise per bodypart.

My picks:

Chest: DB incline bench or normal BB bench
upper Back: bb or db rows
traps: explosive shrugs
glutes: ATG squat
hamstrings: ATG squat or GHR
quads: front squat or heel elevated squats
lower back: deadlift or hyper
shoudlers: SM shoulder press
bisceps: standard ezy bar curls
triceps: push down (I get nothing from compounds for triceps)

 

[Chrisco915]

My picks:

Chest: DB and BB incline bench
Back: bb rows and 1/4 Deads
Shoudlers: Military press
Traps: BB/DB shrugs
Biceps: EZ-Bar Curls
Triceps: Lying Extensions
Quads: Squats/Hack Squats
Hamstrings: SLDL
Calves: Heavy Seated Calf Raises

 

[viciousness]

Chest: barbell inclince , decline fly
upper Back: tbar rows /pull ups
glutes: leg slide
hamstrings: squat
quads: squat
lower back: good mornings, deadlift
shoudlers: arnoldssssssss!
bisceps: straight bar with 45s
triceps: skull crushers or standing tricep extension

 

[joe d]

chest: flat bench dumbbell
back: dead lifts
bi: barbell curls
tri: close grip bench
quad: squat
calf: 1 foot on step with dumbbell
ab: inc. situps
shoulders: military press

nothing fancy here

 

[the_alcatraz]

Legs: Squat
Back: deadlift
Chest: Bench Press
Shoulders: Push Press
Biceps: Barbell Curls
Triceps: French Press
Forearms: Hammer Curls
Calves: Donkey Calf raises

 

[Big_BK]

Chest: Incline DB Pec Flys
upper Back: db rows
traps: shrugs
glutes: Either deads or squats
hamstrings: Leg Curl or GHR
quads: front squat or close stance leg press
lower back: deadlift
shoudlers: DB shoulder press
biceps: seated preacher STRICT curls
triceps: push down or dips

 

[the_alcatraz]

Chest: Incline DB Pec Flys
upper Back: db rows
traps: shrugs
glutes: Either deads or squats
hamstrings: Leg Curl or GHR
quads: front squat or close stance leg press
lower back: deadlift
shoudlers: DB shoulder press
biceps: seated preacher STRICT curls
triceps: push down or dips

Expected quite a different answer from you as a strongman competitor bro...

Thought you'd pick the heavy free weight exercises, like close bench instead of push downs, barbell curls instead of preacher curls, and def. squat (regular or front) outweighs leg press 1 million to one.

 

[Big_BK]

Only reason i picked those and i was gonna explain why was that those are the exercises i feel DIRECTLY working the said muscles. Bench, squat and dead, if done correctly hit EVERYTHING. thats why i didnt want to be lame and write that for every bodypart, lol.

 

[SouthernLord]

I'm going to name my favorite two exercises.

Quads: Front Squat, Oly back squat
Hams: RDL, GHR
Back Thickness: Deadlifts, Pendlay Row
Back Width: Wide grip chins, Rack Chins
Chest: BB bench, low incline DB press
Shoulders: Standing OHP, Arnold press
Traps: Power Shrug, Rack Pull
Bis: BB curls, Alt DB curls
Tris: Dips, overhead/incline extensions
Calves: LP calf raise, seated calf raise
Tris:

 

[Gawd]

Legs: Squat
Back: deadlift
Chest: Bench Press
Shoulders: Push Press
Biceps: Barbell Curls
Triceps: French Press
Forearms: Hammer Curls
Calves: Donkey Calf raises

I've been trying to think of a good tricep exercise to throw into my routine to mix things up. I think i'll try out the French Press (Just looked it up on youtube, didnt know what it was, lol).

 

[*ebony*]

i like doing these....

Chest - pec deck machine or low incline bench

Shoulders - Seated Military Press

Traps - Machine or DB Shrugs

Bi's - Standing alt arm curl( i bet you guys get a kick doing these in front of a mirror and seeing your bi's bulging

Tri's - Skullcrushers(only recently started doing them and they're awesome!)

Forearms - hammer curls( deadlifts too because they make my forearms sore as well)

Upper Back - bent rows

Lower Back - Hyperextensions

Quads - Squats

Hams - Leg curls

Stomach - Crunch machine

Calves - seated/standing calf raised and Calf press

don't really have a glutes day, but lunges gets my backside firing really quick also Butt Lift (Bridges).

 

[SaiBoT]

Pecs Inclined bench
Back width either Pull-over or Chins
Back thickness Pendlay rows
Quads Close stange ATG squats
Shoulders Bradford Press with Push
Tris Dips
Bis Scott curls
Posterior chain Deadlifts
Forearms Heavy Grips

Either way I look to my body as a whole piece, not a bunch of bodyparts, just saying.

 

[sweed]

Chest: DB low incline bench
upper Back: pulldowns
traps: db shrugs
glutes: SLDL
hamstrings: Leg press
quads: smith squat
lower back: db or bb rows
front delts: Smith shoulder press
rear delts: lateral raised
bisceps: cambered bar curls
triceps: pushdowns

all light weight/ slow controlled movements
Nice Des!

 

[desmond]

I'd also be interested in what were in people's personal experience the most overrated and underrated exercises. There may not be 1 per bodypart so just any exercise that fits this category is great.

My lifting experience is far shorter than people on the board but for me in terms of hypertrophy, most overrated exercises are:

(1) standing miltiary press low reps
(2) dips and bench for triceps (although great for pecs)
(3) SLDL for hamstring - but this may be a form issue.
(4) heavy weighted pull ups for back width

These are all exercises that have never worked for me, even though in the case of dips/pull ups for eg I was using quite heavy weights (weighted with 70 and 40% of my bodyweight respectively for 5 reps). My shoudlers have never been strong so the OH weight was never high.

Underrated:
(1) I don't see many people doing GHR's - this may be absence of machine - but they seem to devastate the hamstrings.
(2) I'm curious as to whether anyone's had much success with sissy squats versus the leg extension too. I realise that the leg extension is not particularly popular here, but for those that liked it wondered whether they liked the sissy squat simply because it seems to replicate the muscle recruitment, but subjectively I perceive it as harder.

I thought this could start a good discussion

Name what is ur favourite exercise per bodypart.

My picks:

Chest: DB incline bench or normal BB bench
upper Back: bb or db rows
traps: explosive shrugs
glutes: ATG squat
hamstrings: ATG squat or GHR
quads: front squat or heel elevated squats
lower back: deadlift or hyper
shoudlers: SM shoulder press
bisceps: standard ezy bar curls
triceps: push down (I get nothing from compounds for triceps)

 

[ExtraMile]

Well I cant say Iv tryed many exercises for very long but this is what I have found so far...
Lower Back: Deads
Quads: Back Squat
Hams: SLDL/RDL
Glutes: SLDL
Calves: Calf Raise on step, high rep (50-60 reps) <-- burn and pump are crazy
Forearms: Deads
Biceps: Underhand Chins
Triceps: Tricep Dips
Shoulders: Bradford Military or Behind the Neck Military
Upper Back: BB Row
Chest: High rep db flat bench gives me the best pump...

Most Overrated: Bicep Curls

 

[SouthernLord]

Most over rated imo............

Tris: press downs
Bis: concentration curl
Chest: flyes lol
Back: Anything with a cable
Quads: leg extensions
Hams: leg curl
Calves: Not training them or using poor form

I can't comment on sissy squats Des, because just like leg extensions they wreck my knees. I don't do them. If you are trying to burn your quads do One and a Half rep front squats and never lock out.

 

[SaiBoT]

I'd also be interested in what were in people's personal experience the most overrated and underrated exercises. There may not be 1 per bodypart so just any exercise that fits this category is great.

My lifting experience is far shorter than people on the board but for me in terms of hypertrophy, most overrated exercises are:

(1) standing miltiary press low reps
(2) dips and bench for triceps (although great for pecs)
(3) SLDL for hamstring - but this may be a form issue.
(4) heavy weighted pull ups for back width

These are all exercises that have never worked for me, even though in the case of dips/pull ups for eg I was using quite heavy weights (weighted with 70 and 40% of my bodyweight respectively for 5 reps). My shoudlers have never been strong so the OH weight was never high.

Underrated:
(1) I don't see many people doing GHR's - this may be absence of machine - but they seem to devastate the hamstrings.
(2) I'm curious as to whether anyone's had much success with sissy squats versus the leg extension too. I realise that the leg extension is not particularly popular here, but for those that liked it wondered whether they liked the sissy squat simply because it seems to replicate the muscle recruitment, but subjectively I perceive it as harder.

Overrated-
I can't really answer this acurately because some stuff works great for some people but for others doesn't in my particularly case though I find the barbell bench press really awkward, but I really like the incline press and I find it a more natural ROM for my structure to the point that I can do only three more reps on the flat bench with the max weight I use on the inclined bench, strange uh?!

Underrated I must say squats, dips, deads and pull-overs, at the gym where I workout there aren't many doing these, it's kinda good because when I want to workout there's nobody "disturbing" lol.

Sissy Squats are a good exercises, but I always give priority to exercises to back squats and after those I usually trashed for doing any other movement. Anyway, if you feel that your quads are a priority, I would do those. Do a double set with 8reps of Sissy squats and without resting do a heavy set of ATG back squats rest 2-3 minutes and repeat 3 more times. That will change your perspective on weightlifting quite a bit