EMG Studies on muscle groups

[Overload]

Thought some might find this interesting.

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

[dragtown]

I would have loved to see EMG results of chest dips...

[kingcarlos]

is these findings reliable? seems that alot of the exercise that ppl do did not stimulate the muscles much

[fb902350]

sorry, i may be thick or something, but i have no idea what all that means.

anyone wanna try translating for retards? or is this one of those 'oh, but you've gotta have an IQ over 90,' theads?

[Vail]

Great post! Good Info! Reps for you!

[Vail]

Originally Posted by kingcarlos

is these findings reliable? seems that alot of the exercise that ppl do did not stimulate the muscles much

That may be the point my friend

[imageek]

Originally Posted by dragtown

I would have loved to see EMG results of chest dips...

EMG once showed that dips is the highest for both chest and triceps, but it's harder to test because there are so many ways people do it, especially for chest.

[kingcarlos]

why is Db more effective than Bb for most of the chest exercises?

[KopyKat]

Originally Posted by kingcarlos

why is Db more effective than Bb for most of the chest exercises?

Dbs allow you to target the chest better with the ROM.

[RU4A69]

Energy Expenditure Measured in Watts for a 100kg Lifter

Clean and Press-5400
Snatch-3000
Clean-2950
Squat-1100
Deadlift-1100
Bench-300

-from exrx.net (sorry if that's been posted before). I have no idea how they actually measured the energy output.

[asuguy]

hmmm, barbel rows hit lats better than pulldowns?

[fb902350]

Don't they usually measure energy by burning things!

[Overload]

Originally Posted by fb902350

sorry, i may be thick or something, but i have no idea what all that means.

The higher the number, the more stimulation that muscle gets. So something like DB presses is better than BB presses because of the ROM as stated by KopyKat.

I was surprised that SLDL were last for hamstrings. Then again, when you think about it, the back does a lot of the work also.

I have no idea how reliable the stats are but I've seen other similar that are inline with these. But I do feel many people do certain exercises because they're always told they need to. Like "you must BB bench press"

I was disappointed they didn't mention dips or pullups, but as imageek said, there are many grips and variations. Chest dips are my main chest exericise and I would think they have a high percentage as with decline presses.

[DanMc]

good find overload

[hairy ape]

where did these tests come from?

[bigpump23]

I like it but when people see that a tricep pushdown stimulates the tris more then CGBP their gonna run and think pushdowns are the **** when theres a whole plethroa of reason why the CGBP is better

[Overload]

Originally Posted by hairy ape

where did these tests come from?

References:

1. DeLuca, Fj., R.S. LeFever, M.P. McCue, and A.P. Xenakis. (1982), “Behavior of human motor units in different muscles during lineally varying contractions” Journal Physiology (Lond), 329:113-128.

2. Kobayashi Matsui, H. (1983), “Analysis of myoelectric signals during dynamic and isometric contraction.” Electromyog Clin Neurophysiol, 26, 147-160.

3. Melo, G.L. and E. Cafarelli. (1994-95), Exercise Physiology Laboratory Manual, 25.

4. Moritani, T. and H.A. deVries. (1987), “Re-examination of the relationship between the surface integrated electromyogram (IEMG) and force of isometric contraction.” American Journal of Physiological Medicine, 57:263-277.

5. Moritani, T., M. Muro, and A. Nagata. (1986), “Intramuscular and surface electromyogram changes during muscle fatigue.” Journal of Applied Physiology, 60:1179-1185.

[Overload]

Originally Posted by bigpump23

I like it but when people see that a tricep pushdown stimulates the tris more then CGBP their gonna run and think pushdowns are the **** when theres a whole plethroa of reason why the CGBP is better

I see your point, but I guess the assumption is that CGBP uses chest and shoulders as well so that will take away from full tricep stimulation. Seems that for the smaller muscles, isolation exercises seem better due to directly stimulating that muscle. Sure chins will hit your biceps well but the lats do a lot of the work as well. Just assuming things here.

[sqeeze hard]

Sorry to be the black sheep contradicting you, Overload, but have you read this:
http://www.bodybuilding.com/fun/ice21.htm
Towards the end it says all about the pros and cons of isolation versus compound.

[HighRevinSi]

Wonderful post, thanks a lot

[zackmurphy]

Originally Posted by Overload

The higher the number, the more stimulation that muscle gets. So something like DB presses is better than BB presses because of the ROM as stated by KopyKat.

I was surprised that SLDL were last for hamstrings. Then again, when you think about it, the back does a lot of the work also.

I have no idea how reliable the stats are but I've seen other similar that are inline with these. But I do feel many people do certain exercises because they're always told they need to. Like "you must BB bench press"

I was disappointed they didn't mention dips or pullups, but as imageek said, there are many grips and variations. Chest dips are my main chest exericise and I would think they have a high percentage as with decline presses.

Yeah, EMGs are a little funny. They're real, and the numbers matter, but not necessarily for us, those who wish to make those muscles bigger or stronger.

You have to remember what's being measured: electrical impulses. That's it. Has nothing to do with hypertrophy (so applicability to bodybuilding is iffy), and the electrode thingies are placed in single spots over those muscles. Well, anyone who understands how motor units operate, and that only as many will respond as necessary for the resistance, can see that a single sensor isn't gonna work all that well.

After all, I can get all warmed up and then:
1. attach the EMG thingies to all the muscles in my upper arm
2. pick up a can of mushroom soup
3. throw it as far as I can

That will send the EMG readings through the roof. Every motor unit will fire, and they'll all give 100% ("all or nothing" principle). But the value of my soup throw for hypertrophy is less than rock solid. You know?

So my educated guess is that the values you showed below would vary immensely with relative load (measuring during reps at 1RMs vs. 10RMs).

It's funny. I posted that same report (or something much like it) about a year ago - started the exact same discussion. Goes in cycles.

[BackInTheJox]

Just FYI, muscle EMG's can be somewhat accurate, or can be wildly inaccurate, depending largely on sensor placement, quality of conductive materials (gel, etc), and most importantly, competence of the tester.

Not calling these results into question, just wanted to let you guys know that you cannot always take EMG results at complete face value.

Learn to question these kinds of things.

Thanks to the original poster for the data, however. Good find.

[Overload]

Originally Posted by sqeeze hard

Sorry to be the black sheep contradicting you, Overload, but have you read this:
http://www.bodybuilding.com/fun/ice21.htm
Towards the end it says all about the pros and cons of isolation versus compound.

Not contradicting me at all as I wasn't taking sides on which exercises are better. I was just making some assumptions on the reasoning behind it I prefer compounds when possible and a little isolation as a supplement. Some people are the other way around. That's fine also. Whatever the person can make work for them is all good IMO even though I may not agree with their choice of exercise.

We all have our opinions are what exercises are the best. The true test is the result that person gets from what they do. And that really is all that matters. I just find these kind of stat things interesting.

[Bignbuff]

Excellent post Overload!

Sticky for now.

[zackmurphy]

For those curious to see where the discussion led the LAST time someone (me, in May, 2004) copied and pasted them into a thread:
http://forum.bodybuilding.com/showthread.php?t=278821

[Overload]

Didn't know you posted something similar. That thread just went off on a Olympic lift tangent. lol

[zackmurphy]

Originally Posted by Overload

Didn't know you posted something similar. That thread just went off on a Olympic lift tangent. lol

Yeah, it was pretty funny. And interesting to me how the same topic can go such wildly different directions based solely on who's logged on that day. Repost this same info 6 months from now and it will go somewhere new, again.

[johnsbod]

Originally Posted by zackmurphy

Yeah, it was pretty funny. And interesting to me how the same topic can go such wildly different directions based solely on who's logged on that day. Repost this same info 6 months from now and it will go somewhere new, again.

That's true. There was a lot of hating on decline bench a while back and now it seems to be "in fashion" again. Opinions change like the wind on this website.

[Lion Heart]

Ha, ha.

Proves what I've been saying all along

decline bench owns.

Bet the other decline possey (sp?) members such as diamond delts would agree.

[kingcarlos]

is all the finiding abt emg of all exercises useful? cuz i may switch some exercises that gives best EMG to boost my strength