T Nation

Your Favorite Lift per Bodypart?

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)

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

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

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

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

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]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]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!

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

[quote]Spidey22 wrote:

Calves - LOL ALL GENETICS DON’T WASTE MY TIME

[/quote]

haha!

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

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

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

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.

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

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

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)

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.

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

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