Stu

The results of the EMG studies show which exercises produce the greatest amount of stimulation within each target muscle group. The following table displays these results. IEMG max motor-unit activation Exercise/% EMG Muscle Stimulation Pectoralis major: Decline dumbbell bench press - 93 Decline bench press (Olympic bar) - 89 Push-ups between benches - 88 Flat dumbbell bench press - 87 Flat bench press (Olympic bar) - 85 Flat dumbbell flys - 84 Pectoralis minor: Incline dumbbell bench press - 91 Incline bench press (Olympic bar) - 85 Incline dumbbell flys - 83 Incline bench press (Smith machine) - 81 Medial deltoids: Incline dumbbell side laterals - 66 Standing dumbbell side laterals - 63 Seated dumbbell side laterals - 62 Cable side laterals - 47 Posterior deltoids: Standing dumbbell bent laterals - 85 Seated dumbbell bent laterals - 83 Standing cable bent laterals - 77 Anterior deltoids: Seated front dumbbell press - 79 Standing front dumbbell raises - 73 Seated front barbell press - 61 Biceps: 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 Triceps: Decline triceps extensions (Olympic bar) - 92 Triceps pressdowns (angled bar) - 90 Triceps dip between benches - 87 One-arm cable triceps extensions (reverse grip) - 85 Overhead rope triceps extensions - 84 Seated one-arm dumbbell triceps extensions (neutral grip) - 82 Close-grip bench press (Olympic bar) - 72 Latissimus dorsi: Bent-over barbell rows - 93 One-arm dumbbell rows - 91 T-bar rows - 89 Lat pulldowns to the front - 86 Seated pulley rows - 83 Quadriceps: Squats (parallel depth, shoulder-width stance) - 88 Seated leg extensions (toes straight) - 86 Hack Squats (90 degree angle, shoulder-width stance) - 78 Leg press (110 degree angle) - 76 Smith machine squats (90 degree angle, shoulder-width stance) - 60 Hamstrings: Seated leg curls - 88 Standing leg curls - 79 Lying leg curls - 70 Stiff Legged Deadlifts - 63 Calves: Donkey calf raises - 80 Standing one-leg calf raises - 79 Standing two-leg calf raises - 68 Seated calf raises - 61

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Stu

er its not suppossed to look like that it was properly laid out???

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