There are tons of options of various exercises that one can perform, ranging from compound movements like squats and deadlifts, isolation movements like bicep curls and leg extensions, dynamic exercises with resistance bands, progressive overload with chains, traditional strength training with barbells and dumbbells, to machine-based exercises targeting specific muscle groups, plyometric movements for explosive power, and a myriad of other alternatives to suit individual preferences and fitness goals. But how do you select the best one? OR how do you prioritize among such diverse options?
There’s a research been done by some of the best fitness professionals in the world to know which exercise acts best on the body. The results of the same can help us narrow down some of the most important exercises which a person needs to do in order to achieve best outcome from their body.
To understand this, we need to know what is EMG first!
Electromyography (EMG)
Some researchers have studied the electrical activity produced during voluntary contraction of skeletal muscles. This technique of evaluating and recording such measurements is called Electromyography (EMG).
EMG just measures the nervous systems signals to the muscles. Increase in EMG activity indicates that nervous system is trying to generate more muscular force. This can help us to know which exercise leads to maximum EMG activity thereby narrowing down to some of the top exercises to achieve better results in a much faster way. Mean EMG activation is essentially tension throughout the movement whereas peak EMG activation is essentially the highest tensions achieved in specific ranges of motion.
Scientists and researchers have been studying the mean EMG activation and peak EMG activation values for various exercises for quite some time and following were the observations:
1. EMG for Biceps:
Mean activation was highest with weighted wide-grip pull-ups, weighted chin-ups, and the barbell curl.
Peak activation was highest with weighted chin-up, weighted wide-grip parallel-grip pull, and bicep curls with the EZ Curl Bar.
2. EMG for Lats:
Mean activation was highest with rack pull, weighted chin-up, and weighted wide – grip pull up.
Peak activation was highest
3. EMG for Traps:
Mean activation was highest for mid traps with dumbbell bent-over row, dumbbell chest supported row and prone tap raise.
4. EMG for Delts:
For front delts mean and peak activation was highest with seated behind the neck press, seated military press, and incline press.
For side delts mean activation was highest with band face pull, lateral raise and seated behind the neck press, whereas peak activation was achieved with band face pull, lateral raises.
For rear delts mean activation was highest with prone rear delts, bent over rear delt raise, band face pulls.
For upper traps mean activation was highest with barbell shrug, cable lateral raise, standing military presses, whereas peak activation was achieved with cable lateral raise, barbell shrug and seated behind the neck press.
5. EMG for Chest
For upper chest mean activation was highest with JC press, mid pulley crossover, band push-up whereas the peak activation was highest with dumbbell incline press, guillotine press and JC band press.
For mid chest mean activation was highest with flye, floor press, dumbbell bench press whereas peak activation was highest with guillotine press, dumbbell bench press.
For lower chest mean activation was highest with weighted dips and guillotine press whereas the peak activation was highest with weighted dips, guillotine press and flyes.
6. Triceps
Mean activation is highest with rope and cable extensions, weighted dips. Peak activation was also highest for the same exercises.
7. Legs
Mean and Peak activations were seen in glutes with hip thrust exercises and for quads peak activation was seen with squats and , whereas for peak hamstring activation was possible by deadlifts and rack pulls.
Conclusion:
Hope, you enjoyed this read. Do not forget to add these in your workout regimen to gain maximum development of your physique.