Posted at June 28, 2010, 8:36 pm:
Thought some might find this interesting.
The results of the EMG studies show which exercises produce the greatest amount of stimulation within each target muscle group. The following table displays these results.
IEMG max motor-unit activation
Exercise/% EMG Muscle Stimulation
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
Original of the message was taken from http://forum.bodybuilding.com/
Replies:I would have loved to see EMG results of chest dips.
is these findings reliable? seems that alot of the exercise that ppl d...
sorry, i may be thick or something, but i have no idea what all that m...
Great post! Good Info! Reps for you!
That may be the point my friend
EMG once showed that dips is the highest for both chest and triceps, b...
why is Db more effective than Bb for most of the chest exercises?
Dbs allow you to target the chest better with the ROM.
Energy Expenditure Measured in Watts for a 100kg Lifter
Clean and P...
hmmm, barbel rows hit lats better than pulldowns?
Don't they usually measure energy by burning things!
The higher the number, the more stimulation that muscle gets.
good find overload
where did these tests come from?
I like it but when people see that a tricep pushdown stimulates the tr...
References:
1.
I see your point, but I guess the assumption is that CGBP uses chest a...
Sorry to be the black sheep contradicting you, Overload, but have you ...
Wonderful post, thanks a lot
Yeah, EMGs are a little funny.
Just FYI, muscle EMG's can be somewhat accurate, or can be wildly inac...
Not contradicting me at all as I wasn't taking sides on which exercise...
Excellent post Overload!
Sticky for now.
For those curious to see where the discussion led the LAST time someon...
Didn't know you posted something similar.
Yeah, it was pretty funny.
That's true.
Ha, ha.
is all the finiding abt emg of all exercises useful? cuz i may switch ...
standing bb rows actually work your lats more than lat pulldowns?
Doe...
yes bb rows do hit your lats, don't think of them in terms of the myth...
You two are on the right track (in thinking about this, and thinking a...
REALLY ???????? LMAO
best,
lifer
sorry, what i ment to ask was
is there a web site you found these on ...
I just wonder how the movements are performed, this is one huge variab...
I knew that
http://www.
And that's just the tip of the iceberg, with respect to variables that...
ok.
I think the info can be used to help in designing your routine to a ce...
ok.
When I posted it, it was because I thought it had the potential to get...
Excellent point.
And don't forget that there is proper form, and then there is my form ...
I don't suppose this is an ATrainer exercise?
http://folk.
Naw, that can't happen on a power squat.
Holy crap.
sure zack.
Somebody needs to drink more milk.
Ok, to look at this from a science point of view.
So what is your read on this graph?
http://www.
ROFL, this is going to be the hot new exercise in Muscle and Fiction n...
Very good points.
LMAO!! that was great, i'm copping the picture:
best,
lifer
The EMG measurements that each study find are always different.
And don't give me numbers, give me graphs.
Well for a start there's no data on the graph and i can't find the art...
These studies are good, and probably the best information we have.
In all honesty how can anyone trust the validity of a study which was ...
Damn good info Overload.
Overload.
It was a bodybuilding/powerlifting site that I can't remember the name...
Thanks a lot, I appreciate it
The actual data was collected by Tudor Bompa and Lorenzo J.
On page 109 for those following at home.
If you like Tudor, you'd love Pavel Tsoutsaline.
I agree with you about Pavel and I've got a couple of his books in my ...
I have the book "Serious Strength Training".
re: the IEMG typo, I noticed that too.
Who doesn't?
[quote=Defiant1]I have the book "Serious Strength Training".
Good call
I'm late in reading this thread and posting on it, but my assumptions ...
I wonder about some of those.
What does this all really mean? I performed these same tests in the hu...
Question: On the knee extensions results (toes straight), is that dors...
Does the amount of stimulation directly effect the amount of mass and/...
Very interesting reading
BUT it doesn't take into account that so...
Uh for me its like 100% This thread is such BS
i dont think this is something you shuold go by.
EMG stands for electro myogram and it measures the amount of electrici...
Good for you.
What About All Movements Clean, All Jerk Movements And Nino.
Clean Movements*
what was the controll group vs.
somebody should email this to Jay Cutler - this might be exactly the e...
Those numbers look accurate for the most part with a few questionables...
right that sounds awesome overload.
Please tell me that you were joking when you typed this bs.
W.
why would i be joking
i actually did it.
thanks alot for the good info
WTF seriously you need to stop.
you're silly.
I think if the squats were done past parallel, there would have been a...
Squats are primarily a quad exercise.
not necessarily.
You didn't mention box squats done the way it's described in that arti...
Whats up
First off I would like to say that I am a Research Assista...
I love dips but I've never seen any EMG studies done on dips.
Hey bro,
What muscle groups do you want me to test.
That would be good.
I would love to see some EMG studies on WIDE STANCE, DEEP squats.
i would really like to see the rating for chin-ups (palms facing you, ...
So what I have most requested are dips.
No squats?
The reason I asked for wide stance squats is I'm ki...
What is Forex trading?
Forex (Foreign Exchange) is the name given ...
just get started on those exercises man were waiting
Atrainer Flys compared to bench press and lat shrugs compared to vario...
Whats going on guys?
Hows the training and eating going?
I am cu...
do u get enough of rest ?
http://www.
I try to.
Yo jason, got those tests yet?
Most of the findings Im not suprised at.
I think more people should pay attention to your post in this thread, ...
Hey Jason
How about inner pecs versus outer pecs.
yeah guys hes not doing them.
Aww Jason.
Jason,
If you are using surface electrodes, you will need to look a...
I don't know how they can compare Lat pulldowns to Bentover rows.
Very good points.
Because "width" is not just the product of lat development.
Plus, building up the underlying erectors as well as traps/rhomboids w...
You said "erector".
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