T Nation

Help w/ Exercise List?

Is it possible for anyone to list out the different horizontal pushing, quads-dominant, horizontal pulling hamstrings-dominant, and abdominal exercises?

[quote]wan_dynamite wrote:
Is it possible for anyone to list out the different horizontal pushing, quads-dominant, horizontal pulling hamstrings-dominant, and abdominal exercises?[/quote]

Dude, you’re talking about thousands of exercises. This thread should help you figure out what you’re looking for:

If you have questions about any particular exercise mentioned, ask away.

Also, Exrx is a good basic resource.
http://exrx.net/Lists/Directory.html

Horizontal Push/Chest:
Primary: Bench Press
Secondary: Incline bench press, dumbbell bench press, dumbbell incline press, floor press, chains/bands
Auxiliary: Cable cross-over, flies variations, pec deck machine, chest press machine
Remedial: Pushup variations

Horizontal Pull/Back:
Primary: Barbell Rows, log row, Chest-supported rowing, seated rowing, pendlay rows
Secondary: One arm dumbbell row, corner row, fat man pull-ups, dumbbell chest supported rowing, face pulls
Auxiliary: High pulley cross rowing, low pulley cross row, bent over rear delt raise, machine rear delt, incline rear delt raise, scarecrows
Remedial: incline dumbbell shrugs, seated cable shrugs (scapular retraction), traps three raise, YTWL, Cuban row

Vertical Push/Shoulders:
Primary: Military press, push press
Secondary: Press behind the neck, log press, seated press, dumbbell press variations, Bradford press
Auxiliary: Machine shoulder press, lateral raise variations, front raise variations, lateral raise machine
Remedial: Cuban press, external shoulder rotation

Vertical Pull/Shoulders & Back:
Primary: Pull-ups, chin-ups, Scarecrows, Face pulls,
Secondary: Parallel pull-ups, mixed grip pull-ups, towel pull-ups
Auxiliary: Lat pull down variations, straight arm lat pull down, pull-over
Remedial: External/internal shoulder rotation, scap push-up

Quad dominant/Quadriceps:
Primary: Olympic back squat (hip width stance, upright torso), power squat (wide stance, moderate torso lean), front squat
Secondary: Lunge variations, split squat variations, leg press, barbell hack squat, dumbbell squat, Box Squat, Zercher Squat, Overhead Squat
Auxiliary: Machine hack squat, step-up variations, leg extension variations, sissy squat
Remedial: Terminal knee extension (with band), band leg extension

Hip dominant/Hamstrings & Glutes:
Primary: Deadlift, Romanian deadlift, stiff leg deadlift, sumo deadlift, snatch grip deadlift
Secondary: Good morning variations, glute ham raises, leg press (feet high on pad), single leg Romanian deadlift, rack pulls
Auxiliary: Reverse hyper, pull-through, leg curl variations, cable hip extension, hyperextension
Remedial: X-band walks, Cook lift, Swiss ball leg curl, band leg curl

Unilateral: Walking lunges, lateral lunges, reverse lunges, reverse lunges off step, lunges onto a step, step-ups (forward or lateral), split squats, Bulgarian split squats, one-legged squats, one-legged Romanian deadlifts

Rotational/Bridge Core: Leg Raises, Sit-ups, Crunch variations, Planks, Ab Rolls, Bridges, Cable variations, Corkscrew, Dumbbell Swings, Russian Twists, sprinter sit-ups, V-ups, toe touches, hip thrusts, DB/BB side bends

Elbow Extension/Triceps: Close-grip Press, Triceps Extensions, Dips, Skullcrushers, Pressdowns, JM Press
Elbow Flexion/Biceps: Barbell or Dumbbell Curls, Preacher Curls, Zottman Curls, Scott Bench Barbell Curls

Forearms/Grip: Farmers walks, Wrist rollers, Wrist curls, Pinch grip, Crush Grip, Reverse Curls

Calves: Standing Calf Raises, Seated Calf Raises, Donkey Raises