Best Exercises for each Muscle Group

EXERCISE % iEMG by Tudor O. Bompa Pectoralis Major Decline dumbell bench press 93 Decline bench press (olympic) 89 Push-ups between benches 88 Flat dumbell bench press 87 Flat bench press 85 Flat dumbell flys 84 Pectoralis Minor Incline dumbell bench press 91 Incline bench press (olympic) 85 Incline dumbell flys 83 Incline bench press (Smith) 81 Medial Deltoids Incline dumbell side laterals 66 Standing dumbell side laterals 63 Seated dumbell side laterals 62 Cable side laterals 47 Posterior Deltoids Standing dumbell bent laterals 85 Seated dumbell side laterals 83 Standing cable bent laterals 77 Anterior Deltoids Seated front dumbbell raises 79 Standing front dumbbell raises 73 Seated front barbell press 61 Latissimus Dorsi Bent over barbell rows 93 One arm dumbell rows 91 T-bar rows 89 Lat pulldowns (front) 86 Seated pulley rows 83 Biceps Brachii (long head) Bicep preacher curls (Olympic bar) 90 Incline seated dumbbell curls (alternate) 88 Standing Bicep Curls (Olympic bar, narrow grip) 86 Standing dumbbell curls (alternae) 84 Concentration dumbbell curls 80 Standing Bicep Curls (Olympic bar, wide grip) 63 Standing EZ bar curls (wide grip) 61 Tricep Brachii (outer head) Decline Tricep Exentensions (Olympic bar) 92 Tricep Pressdowns (angled bar) 90 Triceps dip between benches 87 One-arm cable tricep extensions (reverse grip) 85 Overhead rope tricep extensions 84 Seated one arm dumbbell tricep extensions (neutral grip) 83 Close grip bench press (Olympic bar) 72 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 Gastrocnemius Donkey calf raises 80 Standing one leg calf raises 79 Standing two leg calf raises 68 Seated calf raises 61 Biceps Femoris Standing leg curls 82 Lying leg curls 71 Seated leg curls 58 Modified hamstring deadlift 56 Semitendinosus Seated leg curls 88 Standing leg curls 79 leg curls 70 Modified hamstring deadlift 63