T Nation

If You Had To Choose 1 Exercise Per Body Part


#1

only one exercise for each body part to do for the rest of your life, what would they be?

my list
chest - dips
back - overhand barbell row
delts - arnold press
legs - goblet squat
biceps - incline dumbbell curl
triceps - close grip bench press


#2

Legs= Back squat
Back = Deadlift
Pushing muscles = Bench or Military
Upper back = any kind of chin/row

Surprising? Basically I could drop the DL, but hey, it’s the DL.


#3

Why’d you break it down this way? An exercise for Bis and Tris, but only one for your entire back and legs?


#4

chest - Incline DB
back - Seal Row
delts - Lateral Raise
legs - Squat
biceps - Bumper Plate Hammer Curl
triceps - Skull Crushers


#5

Personal priorities and preferences i suppose.


#6

i like the plate hammer curl too. i feel it in my fingers and forearms as well. very good exercise.


#7

Careful. If you drop the plate then you’d feel it in your fingers, you’d feel it in your toes

Sorry, 'tis the season


#8

Back- Deads
Legs- Squat
Chest-pushups
Arms- Dips
Abs- hanging leg raises
Butt- Thrusts

Are we allowed to select only one cardiovascular activity for this? I’d choose swimming.


#9

Shoulders - BTN Press
Chest - Reverse wide grip bench
Arms - Chins
Back - Rack pulls just below knees
Legs - Squat

I know, I cheated since chins are also a back exercise, but I made up for it by not picking a triceps one


#10

If I had to choose 1 exercise for each bodypart, it would be log viper press.

I feel like that hits just about everything.


#11

Chest - incline DB bench
Delts - lateral raises
Back - pullups
Legs - front squat
Biceps - cable preacher curls
Triceps - diamond pushups


#12

Back - this totally wicked pulldown thing my gym has with 2 handles that you pull down and out to your side.
Chest - anything with dumbbells
Legs - walking lunges
Shoulders - raises of all shapes and sizes although I do enjoy a high incline Smith
Biceps - curls
Triceps - PJRs


#13

chest - bench, screw you guys who don’t like the bench press! What sort of (wo)men are you anyway?

back - cobra lat pulldown

delts - strict log press, possibly the most manly thing ever. And screw you guys who don’t like overhead pressing! What sort of (wo)men are you anyway?

legs - Hammer strength unilateral seated leg press. I both love and hate this thing.

biceps - preacher curls. Biceps look awesome in a preacher curl

triceps - diamond pushups with a heavy band. Try them, your life will never be the same.


#14

Swimming is okay but I would choose…


#15

i looked it up and you are probably right.


#16

if i had to choose one cardio activity, i think it would be the elliptical roller.

i am in love with that machine. i wish i had one at home.


#17

Never seen this exercise before, it looks awesome. I somehow injury my forearm on cleans, now I want to give this a go.


#18

Chest - ring pushups, feet elevated to match the hands’ height, resistance bam around the shoulders
Back - ring pullups, probably using weight and twisting from supinated to pronated grip
Quads - front squats
Glutes and hamstrings - trap bar deadlift
Delts - trx rear-delt flyes
Biceps - ez bar reverse curls
Triceps - close-grip db bench
Abs - sit-ups on a GHR machine
Forearm flexors - standing barbell wrist curls behind the back
Calves - standing single-leg calf raises
Full-body awesomeness - sled!


#19

Doubt I’m qualified, but so far my favourites are:

Chest: Incline DB Press w twist
Back: SA DB Row
Shoulders: Lateral Raise on incline bench
Biceps: SA DB Preacher Curl
Triceps: Elbows-Out Extensions
Quads: Olympic squat
Hams: GHR’s


#20

Would definitely row as my one cardio movement.

Back - Power Cleans
Legs - Front Squats
Chest - Incline Bench
Triceps - CG Floor Press
Biceps - BB Curls
Delts - This from Defranco