EMG Studies on muscle groups

EMG Studies on muscle groups

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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
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