List which exercises IMPROVED each bodypart the most

[TrinityD]

This list might be interesting...
Especially seeing all the variations and disrepancies

I'll go first

Chest- Cable Flies
Delts - Side Laterals
Triceps - Dips

Lats - Narrow Pulldowns
Traps - Deadlifts
Biceps - Concentration Curl

Quads - Leg Extension
Hamstrings - Back Squat
Calves - Calf Press, although I have come to the conclusion I should give up on my calves due to genetics lol


PS, I realize my list is very weird. Keep in mind the thread title says "improved each body part the most". It doesn't say what built a lot of the mass(though perhaps...the exercise that built most of your mass was also responsible for the most improvement).

Incline DB Bench for example really helped develop my upper body, but it was not the movement that caused the greatest improvements in each muscle group.

Hack squats, for some people, may develop great quads, but they may not look incredible, professional, and significantly improved until adding leg extensions so that it takes it to the next level. It doesn't apply to all, just some....POST WHAT DID IT FOR YOU!

 

[GuyJ]

Quads - mastering squat form

Calves - improving activation and then getting as strong as possible

Hams - ghr on the lat pulldown

Chest - dips, incline db presses

Biceps - improving activation

Delts - incline presses, seated db press

Triceps - close grip bench, once I learned to place the tension through triceps instead of chest and shoulders

Back - still trying to find it lol

 

[jplahm]

Trinity check your pm brother ...

 

[ajdos]

Hypers, hip flexion, low back and glute ham tie ins.
Pullovers lat activation serratus.
Bench dips- tricep activation- while keeping chest and shoulders minimized.
Split squats with dumbells- same as JM likes to do, awesome one leg quad and glute exercise.
High pulls- delts/rear delts, rhomboids and traps.

 

[ingvar]

chest: power floor flyes
back wideth: weighted wide-grip pull-ups
back thickness: one-arm dumbbell row
quads: leg presses
hamstrings: Russian leg curls
delts: lean-away dumbbell lateral
front delt: alternate front dumbbell raises
triceps: bench dips (weighted)
biceps: concentration curl

 

[jrock00123]

Trinity, you may catch some shit about the leg extensions, but I fully agree. I've spent the last 10 years doing deadlifts plus every squat variation imaginable. For me the result has been very well developed glutes and pathetic quads.

About 12 weeks ago I dropped the deadlifts and added a ton a leg extensions. My quads are growing again for the first time in a while.

Delts - it's a toss up between lateral raises and db inline presses
Biceps - single arm cable curls and heavy barbells
Lats - love wide grip seated rows

 

[grandstaff]

not so much particular exercises but simply learning how to perform them in relation to my specific structure/anatomy.

Ex barbell curls, I have to lean forward just slightly with shoulders pulled back

Close grip press for tricep- bringing the bar up near my clavicle area almost like a jm press/lying ext/cg press

flat bench only in the midrange of motion

 

[Dens228]

Thighs Leg press, realizing squats wasn't doing it for me. This coming from an ex powerlifter.

Chest Barbell decline
Delts Laterals raises, keeping the shoulders down and traps out of it

 

[TrinityD]

Trinity, you may catch some shit about the leg extensions, but I fully agree. I've spent the last 10 years doing deadlifts plus every squat variation imaginable. For me the result has been very well developed glutes and pathetic quads.

About 12 weeks ago I dropped the deadlifts and added a ton a leg extensions. My quads are growing again for the first time in a while.

Delts - it's a toss up between lateral raises and db inline presses
Biceps - single arm cable curls and heavy barbells
Lats - love wide grip seated rows

Same thing happened to me. Notice how I put hamstrings best exercise as Squat? yeah that's me....squat's blow up my hams/glutes lol. hack squat is pretty good for my quads, but it was really the leg extensions that made them look significantly better. heh

 

[TrinityD]

very interesting to see some the exercise selections ITT
keep posting

 

[p-lethal]

This list might be interesting...
Especially seeing all the variations and disrepancies

I'll go first

Chest- Cable Flies
Delts - Side Laterals
Triceps - Dips

Lats - Narrow Pulldowns
Traps - Deadlifts
Biceps - Concentration Curl

Quads - Leg Extension
Hamstrings - Back Squat
Calves - Calf Press, although I have come to the conclusion I should give up on my calves due to genetics lol


PS, I realize my list is very weird. Keep in mind the thread title says "improved each body part the most". It doesn't say what built a lot of the mass(though perhaps...the exercise that built most of your mass was also responsible for the most improvement).

Incline DB Bench for example really helped develop my upper body, but it was not the movement that caused the greatest improvements in each muscle group.

Hack squats, for some people, may develop great quads, but they may not look incredible, professional, and significantly improved until adding leg extensions so that it takes it to the next level. It doesn't apply to all, just some....POST WHAT DID IT FOR YOU!

underhand or overhead narrow pulldowns? i'm always cautious about going to heavy underhand. my bicep gets a little wonky from a previous SLAP tear.

 

[The Dude]

Delts - without question - wide grip upright rows.
Hams - standing single leg Hammer
most of my other stuff is just dramatic differences in form and execution. It's all about getting the mind-muscle connection

 

[TrinityD]

underhand .

try neutral grip then? with v bar

 

[p-lethal]

delts - barbell behind the neck press. these are extremely dangerous but my delts grew like boulders doing these. now a days i stick to db shoulder presses with 75% ROM

biceps - standing db curls with no hand rotation. just palm facing straight away towards the mirror

tris - heavy close grip bench press

quads - squat-aholic

 

[p-lethal]

underhand .

try neutral grip then? with v bar

good idea will throw that in the mix.

 

[JG_0808]

Chest- Decline BB
Delts - BTN Press
Triceps - Decline CBG

Lats - Neutral Close Grip Pulldowns
Back Thickness - Rack Pull
Traps - Heavy BB Shrugs
Biceps - Hammer Curls

Quads - Squats (high bar, only using 1/3 range of movement at top)
Hamstrings - Stiff Legs
Calves - Seated Calf Press

I only do 80% ROM for most movements.

 

[TrinityD]

compounds typa guy

how did Hammer curls help your Biceps more than any other movement?

 

[heavyhitter]

chest-banded smith machine presses
shoulders-heavy partial side laterals
traps-deadlifts
triceps-jm presses
biceps-any exercise done with a slow negative and partials at the end
hams-lying leg curls
quads-reverse banded front squats
calves-toe presses with a 5 secondstretch and explosive concentric
lats- spud strap pulldowns
lat thickness- meadows rows
forearms-cable grenade curls

 

[p-lethal]

i've also been doing heavy (but controlled) cable upright rows and my traps and side delts have grown tremendously. as a MP guy i know you don't want goldberg traps but i just love the look of them.

 

[TrinityD]

How do you guys not get pain from upright rows?
I've tried every variation and my shoulders get decimated in a bad way.