chest-incline or flat bench
back-chins or rows
legs-squats
shoulders-military press
bis-bb curls
tris-dips
what do you all think
Everyone responds differently to different exercises, and there are many different ways to hit each muscle group. I doubt you will come to a consensus “best” for any muscle groups.
All of these are great compound movements in which most people will make substantial gains from!! There are a number of ways that these exercises can and should be mixed up from time to time however!
Deadlifts, Pull-ups, Chin-ups, and close grip bench presses should be added to this list!
Jazz
[quote]bmar22 wrote:
back-chins or rows
what do you all think[/quote]
You’re trying to compare two exercises that work different planes of motion. Stop worrying and do both. Same with the chest ones, do both on different days.
And where are the deadlifts? Put some of them in there, throw in some unilateral work as well (lunges, step-ups, split squats) and you have the groundwork for a fairly decent routine.
My body tends to like:
chest- Decline DB Press
back- B/o rows, upright rows, seated rows
legs-squats, leg press, DL, hamstring curl, calf raises
shoulders-military press, side raises, front raise pullover
bis-bb curls, hammer curls
tris-dips, pushdowns
I’m not trying to say there isn’t one best exercise, but everyone is different and you need to continuously mix it up to get the best results.
Everyone has a lift or an exercise that they like and/or prefer over others! The thing is, you have to be objective about what it is that you do!
If you need upper chest development, then incline presses are you exercise, wheather you like them or not!
Im a stickler for compound exercises because they allow you to lift heavier and therefore allow you to make the most gains!
Jazz
[quote]bmitch wrote:
Deadlifts![/quote]
Yeah, I’ll second that and add Squats. Gotta do squats (he says struggling to walk after this mornings workout)
I don’t think there will really be a “best” exercise. Rotating through two or three good compound movements is the best way to do it.
Personally id say something like
Chest:Flat bench no arch
Triceps: Dips
Bicep: Personally, seating incline curls
Quads: Squats
Hamstrings: Deadlifts
Spinal erectors: deadlifts
Lats: Rows, if i had to pick one
Delts: Overhead pressing
But, if you stuck to a list that simple there there would probably be some imbalances after a while, front delt vs rear delt for example.