Working as fitness professional, there is one type of question I get all the time that shows that many people are missing the big picture regarding the benefits of strength training. This popular question usually goes something like this:
“What exercise can I do to isolate my _________ (insert your muscle of choice – abs, quads, biceps, triceps, etc)?”
It doesn’t matter which muscle someone is asking about, they always seem to be asking how to ‘isolate’ it. My first response to this question is always – “Why in the world would you want to isolate it?”
Here is a list of the top mass-building exercises for each body part. You should be doing every one of these exercises three to four times per month, unless you have a serious injury preventing such movements.
Print this table for later reference.
Chest: Flat Bench Press
Incline Bench Press
Incline Dumbbell Flies
Back: Chins
Deadlifts
Barbell Rows
Shoulders: Military Press
Dumbbell Side Raises
Traps/Rear Deltoids: Barbell Shrugs
Dumbbell Laterals
Quadriceps: Squats
Leg Press
Hack Squats
Hamstrings: Stiff-Leg
Deadlifts
Leg Curls
Calves: Standing Barbell Calf Raises
Seated Calf Machine
Biceps: Standing Barbell Curls
Seated Alternate Dumbbell Curls
Preacher EZ-bar curls
Forearms: Barbell Wrist Curls
Zottman (Hammer) Curls