T Nation

Your Favorite Lift per Bodypart?


#1

Just getting an idea of everyones favorite lift for a certain body part.

Back- DB Rows

Shoulder (Front)- Straight Arm DB Raises
Shoulder (Middle)- Military Press
Shoulder (Rear Delt)- Upright Row/ Bent Over Raises

Legs- 1 leg extensions with 2 sec hold @ top (after Squats)

Chest- Hex Press

Tri- Underhand/Overhand pushdown superset

Bi- DB incline curl

Hams- Weighted GHR

Calves- Seated calf raises (pre exhaust by bodyweight calf raises)


#2

I find it odd you divided the shoulder into 3 sections while just having “back” as an option.

That being said

Back- below knee mat/block pull

Shoulders- axle push press

Chest- swiss bar floor press

Legs- safety squat bar squat

Triceps- band pushdowns

Biceps- grenade ball chain curls

Subject to constant change


#3

Back- Deficit DLs, Fat Grip Chins

Chest- Decline Bench

Delts - Seated DB Presses

Legs - Hi-Bar Paused Squats

Biceps - Rope Cable Curls

Triceps - DB Overhead Extensions

Calves - LOL ALL GENETICS DON’T WASTE MY TIME


#4

I’ll play:

Back - Pendlay Row

Chest - Bench Press

Shoulders - Push Press

Legs - BB Squat

Biceps - EZ Bar Curl

Triceps - Full ROM (behind head) EZ Bar Skullcrushers


#5

Back - Weighted Pullup
Chest - Bench Press
Shoulders - Lateral Raise
Legs - Squat
Bicep - EZ Bar Curl
Tricep - Tricep Pushdown


#6

I’ll play:

Back: Deadlifts and OHP
Chest: Deadlifts and OHP
Legs: Deadlifts and OHP
Shoulders: Deadlifts and OHP
Core: Deadlifts and OHP
Rotator Cuffs: Deadlifts and OHP

I only conjugate with lions.


#7

[quote]dagill2 wrote:
I’ll play:

Back: Deadlifts and OHP
Chest: Deadlifts and OHP
Legs: Deadlifts and OHP
Shoulders: Deadlifts and OHP
Core: Deadlifts and OHP
Rotator Cuffs: Deadlifts and OHP

I only conjugate with lions.[/quote]

What about squatting three times a week? Come on, use yourself as fertiliser.


#8

[quote]nighthawkz wrote:

[quote]dagill2 wrote:
I’ll play:

Back: Deadlifts and OHP
Chest: Deadlifts and OHP
Legs: Deadlifts and OHP
Shoulders: Deadlifts and OHP
Core: Deadlifts and OHP
Rotator Cuffs: Deadlifts and OHP

I only conjugate with lions.[/quote]

What about squatting three times a week? Come on, use yourself as fertiliser.
[/quote]

Lol!


#9

Chest-DB bench
Quads-Leg press
Back-HS high row
Hams-SLD
Biceps-Hammer curls
Triceps-Rope pushdowns
Shoulders-Lateral raises
Traps-Smith machine shrugs
Calves- Leg press calf raises


#10

[quote]Spidey22 wrote:

Calves - LOL ALL GENETICS DON’T WASTE MY TIME

[/quote]

haha!


#11

chest … db benchpress
shoulder… landmine
tri…eeehhhh dunno
back… single arm row
bis…standing single arm db curl
legs… bog standard back squat


#12

Snatch grip deadlift
Front squats
Dips
Pullups
Band Pullaparts

So whatever muscles those work

I will also add that skipping rope and hiking seem to have brought up my calves a lot


#13

I tried answering this question and realized most of my favorite workouts work everything:

  1. clean and press - traps, shoulders, back
  2. keg carry - chest, back, hamstrings
  3. Sprinting - entire lower body

#14

Chest - Dumbbell Flat bench
Shoulders - Wide Grip High Pull
Upper Back - Barbell Bent Over Row
Latissimus Dorsi - Supinated Grip Lat Pulldowns
Biceps - Dumbbell Incline Curl
Triceps - Bar Dips
Quads - Leg Press Machine
Hamstings - Romanian Deadlifts
Calves - Raises in a V Squat Machine.


#15

Chest, triceps - slight incline bench
Posterior chain - rack pulls
Legs - front squats
Shoulders - clean & press
Core - dragon flags
Life - farmers walk


#16

Dead stop seated shoulder press
Wide stance squat for legs
DL for lower back
Rack pulls for upper back
Weighted chins for lats/lower traps
Incline press for chest
Partial rep lateral raises for lateral delts
elbows out DB press for triceps
BB Cheat Curls for biceps


#17

Shoulders: landmine press (shoulder impingement reasons)
Back: T-bar rows/deadlifts (I prefer to deadlift, but if I had to only do one back exercise, I guess it would be some sort of row)
Legs: front squats (my form is always better on fronts than backs)
Triceps/chest: DB floor press (again, for shoulder impingement reasons)
Biceps: Chin-ups (I hate them, so that is why they aren’t my favourite back exercise, but for biceps they are ok since they efficient; i.e. I get to work my back at a different angle while working my biceps)


#18

Based on what I’m doing right now…

Chest - bench press
Shoulders - barbell press
Upper Back - chins
Biceps - barbell curl
Triceps - Bar Dips
Quads - high bar squat
Hamstrings - deadlifts
Calves - ballet calf raises

honorary mentions:
Chest - DB bench press
Shoulders - KB press
Upper Back - cable row
Biceps - incline curl
Triceps - floor press
Quads - leg press
Hamstrings - GHR
Calves - er, rope skipping? I know nothing about calf training, honestly.


#19

I’ll play:

Chest - dumbell press, slight decline
Back - neutral grip chins (have fallen in love with these recently)
Quads - front squat, obvs
Hams - GHR
Shoulders - raises of all kinds
Triceps - PJR pullovers
Biceps - meh, I guess cable curls, never really found a biceps exercise that revved my engine
Abs - cable crunches
Calves - I’ll let you know if I ever start training them


#20

I train in my basement gym so my options are limited.

Chest - flat db press
Back - one arm barbell row
Delts - arnold press
Biceps - incline dumbbell curl
Triceps - close grip push up
Quads - sumo squat ( standing on 2 chairs )
Hams - romanian deadlift
Calves - single leg bodyweight calf raise
Abs - swissball roll out

If i trained in a gym

Chest - smith machine low incline press
Back - wide grip front pulldown
Delts - one arm cable lateral raise ( behind the back )
Biceps - rope hammer curl
Triceps - v bar pushdown
Quads - leg press
Hams - lying leg curl
Calves - single leg calf raise on leg press
Abs - captain’s chair leg raise