UK-Muscle Body Building Community - Bodybuilding Forum - View Single Post

SportDr · 23-01-2005, 03:32 PM

EMG or Electromyography, is the study of electrical signals produced by muscles. This study shows which exercises activate certain muscles the greatest. Very useful if you want to develop a certain muscle to the exclusion of others. The greater the EMG signal, the greater the activation of that muscle by that exercise.

Exercise EMG

Pectoralis Major (chest)
Decline dumbbell bench presses 93
Decline bench presses (Olympic bar) 90
Push-ups between benches 88
Flat dumbbell bench presses 87
Flat bench presses (Olympic bar) 85
Flat dumbbell flys 84

Pectoralis Minor (chest)
Incline dumbbell bench presses 91
incline bench presses (Olympic bar) 85
Incline dumbbell flys 83
Incline bench presses (Smith machine) 81

Rectus Femoris (Quadriceps)
Saftey squats (90 degree angle) 88
Seated leg extensions (toes straight) 86
Half Squats (90 degree angle) 78
Leg presses (110 degree angle) 76
Smith machine squats (90-degree angle) 60

Biceps Femoris (Hamstrings)
Standing leg curls 82
Lying leg curls 71
Seated leg curls 58
Modified hamstring dead lifts 56

Semitendinosus (Hamstrings)
Seated leg curls 88
Standing leg curls 79
Lying leg curls 70
Modified hamstring dead lifts 63

Gastrocnemius (Calf muscle)
Donkey calf raises 80
Standing one-legged calf raises 79
Standing two-legged calf raises 68
Seated calf raises 61

Triceps Brachii (Outer head)
Decline triceps extension (Olympic bar) 92
Triceps pressdowns (angled bar) 90
Triceps dips between benches 87
One-arm cable triceps extensions (reverse grip) 85
Overhead rope triceps extensions 84
Seated one-arm dumbbell triceps extension 82
Narrow-grip bench presses (Olympic bar) 72

Latissimus Dorsi (Back)
Bent-over barbell rows 93
One-arm dumbbell row (alternate) 91
T-bar rows 89
Lat pull-downs to front 86
Seated pulley rows 83

Biceps Brachii (Long Head)
Biceps preacher curls (Olympic bar) 90
Incline seated dumbbell curls (alternate) 88
Standing biceps curls (Olympic bar/narrow grip) 86
Standing dumbbell curls (alternate) 84
Concentration dumbbell curls 80
Standing biceps curls (Olympic bar/wide grip) 63
Standing E-Z biceps curls (wide grip) 61

Anterior Deltoids (Shoulders)
Seated front dumbbell presses 79
Standing front dumbbell raises 73
Seated front barbell presses 61

Medial Deltoids (Shoulders)
Standing dumbbell side laterals 57
Seated dumbbell side lateral 53
Cable side laterals 49

Posterior Deltoids (Shoulders)
Standing dumbbell bent laterals 85
Seated dumbbell bent laterals 83
Standing cable bent laterals 77

This should settle a few of the 'this exercise is best for this muscle' debates.

http://www.gk22.com/articles/1_iemg.shtml

Enjoy !

SD

23-01-2005, 03:32 PM	#1 (permalink)
SportDr Getting HUGE! Join Date: Sep 2004 Location: E-Sussex UK Posts: 2,631	Interesting EMG data EMG or Electromyography, is the study of electrical signals produced by muscles. This study shows which exercises activate certain muscles the greatest. Very useful if you want to develop a certain muscle to the exclusion of others. The greater the EMG signal, the greater the activation of that muscle by that exercise. Exercise EMG Pectoralis Major (chest) Decline dumbbell bench presses 93 Decline bench presses (Olympic bar) 90 Push-ups between benches 88 Flat dumbbell bench presses 87 Flat bench presses (Olympic bar) 85 Flat dumbbell flys 84 Pectoralis Minor (chest) Incline dumbbell bench presses 91 incline bench presses (Olympic bar) 85 Incline dumbbell flys 83 Incline bench presses (Smith machine) 81 Rectus Femoris (Quadriceps) Saftey squats (90 degree angle) 88 Seated leg extensions (toes straight) 86 Half Squats (90 degree angle) 78 Leg presses (110 degree angle) 76 Smith machine squats (90-degree angle) 60 Biceps Femoris (Hamstrings) Standing leg curls 82 Lying leg curls 71 Seated leg curls 58 Modified hamstring dead lifts 56 Semitendinosus (Hamstrings) Seated leg curls 88 Standing leg curls 79 Lying leg curls 70 Modified hamstring dead lifts 63 Gastrocnemius (Calf muscle) Donkey calf raises 80 Standing one-legged calf raises 79 Standing two-legged calf raises 68 Seated calf raises 61 Triceps Brachii (Outer head) Decline triceps extension (Olympic bar) 92 Triceps pressdowns (angled bar) 90 Triceps dips between benches 87 One-arm cable triceps extensions (reverse grip) 85 Overhead rope triceps extensions 84 Seated one-arm dumbbell triceps extension 82 Narrow-grip bench presses (Olympic bar) 72 Latissimus Dorsi (Back) Bent-over barbell rows 93 One-arm dumbbell row (alternate) 91 T-bar rows 89 Lat pull-downs to front 86 Seated pulley rows 83 Biceps Brachii (Long Head) Biceps preacher curls (Olympic bar) 90 Incline seated dumbbell curls (alternate) 88 Standing biceps curls (Olympic bar/narrow grip) 86 Standing dumbbell curls (alternate) 84 Concentration dumbbell curls 80 Standing biceps curls (Olympic bar/wide grip) 63 Standing E-Z biceps curls (wide grip) 61 Anterior Deltoids (Shoulders) Seated front dumbbell presses 79 Standing front dumbbell raises 73 Seated front barbell presses 61 Medial Deltoids (Shoulders) Standing dumbbell side laterals 57 Seated dumbbell side lateral 53 Cable side laterals 49 Posterior Deltoids (Shoulders) Standing dumbbell bent laterals 85 Seated dumbbell bent laterals 83 Standing cable bent laterals 77 This should settle a few of the 'this exercise is best for this muscle' debates. http://www.gk22.com/articles/1_iemg.shtml Enjoy ! SD __________________ I don't like Sports and I am not a Doctor! You expressed and challenged yourself, startled the dozing muscles and welcomed the sweet pain of gain. Boredom begets mediocrity. Enemies both, they deserve swift eradication. Let's hit the weights and build some muscle. Race ya to the bench press. Dave Draper A goal casually set and lightly taken will be freely abandoned at the first obstacle. Zig Ziglar Any advice given is for information only, always seek the advice of your medical practitioner. Use this My Protein refferer code and get a 5% DISCOUNT on your first order! MP2819 Last edited by SportDr; 23-01-2005 at 03:43 PM.