EMG tests

[resonator]

IEMG max motor-unit activation

Exercise
%IEMG max

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 brachii (long head)


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 brachii (outer head)


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 (alternate)
91

T-bar rows
89

Lat pulldowns to the front
86

Seated pulley rows
83

Rectus femoris (quadriceps)


Safety squats (90 degree angle, 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

Biceps femoris (hamstring)


Standing leg curls
82

Lying leg curls
71

Seated leg curls
58

Modified hamstring deadlifts
56

Semitendinosus (hamstring)


Seated leg curls
88

Standing leg curls
79

Lying leg curls
70

Modified hamstring deadlifts
63

Gastrocnemius (calf muscle)


Donkey calf raises
80

Standing one-leg calf raises
79

Standing two-leg calf raises
68

Seated calf raises
61

 

[resonator]

Well, thanks to EMG (Electromyography), we can now determine the best exercises for each muscle group. An EMG is a device that is used for measuring extremely small amounts of electricity generated by muscles below the surface of the skin. Let me explain how EMG works so you can get a better idea.

Two collectors called electrodes are placed on the surface of the skin above the muscle being tested. A computer determines the underlying electrical difference. These differences may indicate excessive muscle tension. For our purposes, the differences will also determine the percent of muscle fibers being stressed.