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Biggest Bang For Your Buck!

Just curious as to what people believe is the best exercise for each muscle/muscle group, what gives you the biggest bang for your buck?

My thoughts…
Triceps: Decline close grip bench
Biceps: Lying straight bar cable curls
Chest: Lying dumbbell press
Back: Overhanded pullups wide
Shoulders: Seated dumbbell press
Legs/Glutes: Squats
Calves: 90degree leg press calf raises

Any others?

Hamstrings: stiff legged deads
Triceps: Straight armed french press
Thighs: Jumping off a three story building

Triceps : Skull Crushers
Biceps : Straight Bar Curls
Chest: Incline DB Press
Upper Back: Bent Rows
Lower Back: Deadlift
Legs Front: Squats
Legs Back: Deadlift again
Shoulder : Seated Mil Press
Calves: Donkey Calf Raises
Cardio: Most Bang for the buck: Hooker
Really : HIIT

Triceps : Close Grip Bench
Biceps : Straight Bar Curls
Chest: Dips
Upper Back: Chins/Pullups
Lower Back: Deadlift
Quadst: Squats
Hamtrings: Deadlift again
Shoulder : Military Press
Calves: Machine Calf Raises

Lower Back: Deadlift
Upper Back: Thickness- deadlift, width- chin-ups
Traps: Power cleans
Chest: DB bench press
Triceps: Close grip or reverse grip bench
Shoulders: Push Press
Biceps: Close Grip chins
Quads: Front Squat (or Olympic style squat)
Hamstrings: SLDL
Calves: Playing football (never really trained calves, and that is my only workout for them)

Yes, I did have some that had two exercises, but I still don’t really know which one to pick, so get over it.

lots of chins

[quote]ukrainian wrote:
Lower Back: Deadlift
Upper Back: Thickness- deadlift, width- chin-ups
Traps: Power cleans
Chest: DB bench press
Triceps: Close grip or reverse grip bench
Shoulders: Push Press
Biceps: Close Grip chins
Quads: Front Squat (or Olympic style squat)
Hamstrings: SLDL
Calves: Playing football (never really trained calves, and that is my only workout for them)

Yes, I did have some that had two exercises, but I still don’t really know which one to pick, so get over it.[/quote]

ding ding ding we have a winner

[quote]ZeusNathan wrote:
ukrainian wrote:
Lower Back: Deadlift
Upper Back: Thickness- deadlift, width- chin-ups
Traps: Power cleans
Chest: DB bench press
Triceps: Close grip or reverse grip bench
Shoulders: Push Press
Biceps: Close Grip chins
Quads: Front Squat (or Olympic style squat)
Hamstrings: SLDL
Calves: Playing football (never really trained calves, and that is my only workout for them)

Yes, I did have some that had two exercises, but I still don’t really know which one to pick, so get over it.

ding ding ding we have a winner[/quote]

Thank you. I am surprised about that though.

[quote]ukrainian wrote:
ZeusNathan wrote:
ukrainian wrote:
Lower Back: Deadlift
Upper Back: Thickness- deadlift, width- chin-ups
Traps: Power cleans
Chest: DB bench press
Triceps: Close grip or reverse grip bench
Shoulders: Push Press
Biceps: Close Grip chins
Quads: Front Squat (or Olympic style squat)
Hamstrings: SLDL
Calves: Playing football (never really trained calves, and that is my only workout for them)

Yes, I did have some that had two exercises, but I still don’t really know which one to pick, so get over it.

ding ding ding we have a winner

Thank you. I am surprised about that though.[/quote]

for some people push press suck for shoulders because they end up stoping and pressing the wieght from a dead stop haha like me

[quote]crod266 wrote:

for some people push press suck for shoulders because they end up stoping and pressing the wieght from a dead stop haha like me

[/quote]

I like push press because my triceps suck right now and they are the limiting factor in most of my training.

This topic was covered a while back in this thread:
http://www.T-Nation.com/tmagnum/readTopic.do?id=2031998

We came up with some good answers, even though some people cough, Ukranian, cough have changes their minds on some of them. :wink:

My thoughts (still):
chest: Low incline dumbbell press, flat barbell bench press, pec-deck

upper back: Rope pulldown, strict barbell (pendlay) row, power clean

shoulders: Barbell push press, 1-arm dumbbell press, 1-arm power lateral raise (explosive “cheat” positive, strict negative)

biceps: Barbell curl, chin-up, 1-arm cable curl

triceps: Neutral grip dumbbell bench press, overhead dumbbell extension, rope pressdown

abs: Full contact twist, hanging leg raise, plank

quads: Front squat, leg press, lunge

hamstrings: Romanian deadlift, 1-leg dumbbell deadlift, standing leg curl

calves: Standing barbell calf raise, seated 1-leg calf raise, toe raise

lower back: Good morning, 45 degree back extension hold static for time (not reps), reverse hyper

forearms: Cable hammer curl w/ rope, farmer’s walk, reverse curl

traps: Close grip snatch, dumbbell shrug, face pull

[quote]Axel44 wrote:
Triceps : Skull Crushers
Biceps : Straight Bar Curls
Chest: Incline DB Press
Upper Back: Bent Rows
Lower Back: Deadlift
Legs Front: Squats
Legs Back: Deadlift again
Shoulder : Seated Mil Press
Calves: Donkey Calf Raises
Cardio: Most Bang for the buck: Hooker
Really : HIIT

[/quote]

I agree with this except I prefer push press for shoulders.

Chest: Dips
Shoulders: Push Press
Mid Back: Pendlay Rows
Lats: Nuetral Grip Pull-ups
Lower Back: Deadlifts
Triceps: Close Grip Press
Biceps: Chin-up
Abs: I hate abs
Quads: Squat variations
Hams: Glute-ham raise
Calves: jump rope

[quote]Chris Colucci wrote:
This topic was covered a while back in this thread:
http://www.T-Nation.com/tmagnum/readTopic.do?id=2031998

We came up with some good answers, even though some people cough, Ukranian, cough have changes their minds on some of them. :wink:

[/quote]

I forgot all about that thread. Lol. Thanks for pointing that out though.

I think it depends a lot of the individual and which muscles are dominant in him, which are the weak link in an exercise, etc… So far, what i found best was:

Chest: DBs both flat and incline.
Shoulders: Overhead presses with DBs and BB, and lateral raises in the cable as a complement.
Triceps: Dips (i’m starting to like rope pressdowns too).
Lats: Pull-ups and 1arm Row.
Mid Back: Most 2 arm Rows.
Biceps: Chin-up and Incline DB Curl.
Lower Back and traps: Deadlifts.
Quads: Front Squat.
Hams: Deadlift again.
Calves: When my calves grow i will opine on this one…

Seems like Push Press is the favorite shoulder exercise here, for me it a lot of triceps and lower body