If I had to pick one weight training exercise per muscle group, what would I pick? Good question. This was asked to me the other day when I was talking to the guy that owns the gym I train in. Thought it would make a good post here. Here’s what exercise I’d do if I could only do one per muscle group:
Exercises I Would Pick:
Legs:
Squat. This is not only the best leg exercise, but it’s the undisputed king of all exercises. Working almost every muscle group in the body, you can’t go wrong.
Chest:
Dumbbell bench press. Using dumbbells hits the stabilizer muscle groups and allows for a longer range of range of motion to be used. It’s also better for preventing injuries because you can use a more natural range of motion. And finally, dumbbells make you weak side work just as hard as your strong side!
Back:
Pull ups. No exercise is better for building width in your back than pullups. Not enough people do them, most do pull downs but they are not nearly as effective.
Calves:
Not a lot of choice really for calves, so I’d go with the good old standing calf raise.
Shoulders:
Seated barbell press. Sitting down when pressing stops the tenancy for you to use your legs to help push the weight up when the going gets tough!
Biceps:
Incline bench dumbbell curl. I love this exercise. Your biceps are truly isolated and working independently. You can easily work in drop sets as well.
Triceps:
Dumbbell skullcrusher. Most people use a barbell, I use dumbbells. Again, you have the triceps working independently to each other and the dumbbells allow for a slightly longer range of motion over the barbell.
Traps:
Heavy shrugs, with a 1-2 second pause at the top. You have to move some heavy weights to get those traps to grow!
Forearms:
Weight plate pinches. Yeah yeah, most people would be saying wrist curls. But nothing beats holding on to a heavy weight for a long as you can take your forearms burning!
Abs:
Hanging leg raises. A very versatile ab exercise, you can do them slow, fast, weighted, twisting. If you do them in a Roman chair your abs are truly isolated. These are also good if you have lower back problems and your back hurts when doing situps/crunches.
So what do you think? Agree/disagree? Post up what you would have chosen in he comments below!
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what about triceps and biceps?
I was in the middle of writing the post
Updated now
sorry. Good post!
what about abs?
Forgot about abs — added it to my post!
If I had to do one exercise I would do the squat. The only exercise that hits everything, as far as I am concerned.
Really my picks would change depending on whether my goal at the time is increase strength or put on more muscle. I’ll just give a general answer.
legs- deep squats. squats are awesome, deep squats are even more effective. Not only hitting the quads harder, but putting more tension on the hams.
chest- tough one!! I’ll have to go with the flat dumbell bench. Overall a great chest exercsie.
Back-bent over barbell rows. I think these are awesome overall back strength and muscle builders.
calves- 45 degree leg press calf raises.
shoulders-this one really depends on my whether my current goal is strength or muscle! However based on past experiences i have to go with the seated db press. When done correctly they blast the shoulders.
triceps- Close grip bench press, hands down. No other movement is more effective at building overall tricep mass and strength.
traps-heavy db shrugs. Hold at the top of the movement.
Forearms- I don’t work them IMO they grow to compensate for pulling motions.
Abs- always been a fan of decline bench crunches.
First, the best workout with the fewest exercises needed:
[1] Thrusters or Bag Raises — combines squat with overhead press / pull up.
[2] Interval Sprints — sprint 30 yards, jog 30 yards; repeat
The Thrusters/Bag Raises hits all the muscles through the movement: legs, abs; back, shoulders, chest and arms (quads, hams, calves, glutes, lats, rhombs, traps, delts, pecs, triceps, biceps).
The sprints of Interval Sprints increase anaerobic energy systems growth, needed for muscle growth; and the jogs of Interval Sprints increase the aerobic energy system growth.
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Legs: Overhead Squat. Takes load off shoulders when standing, knees when squatting.
Calves: See legs
Back: Backhanded Pull ups
Traps: Shrugs with resistance held behind (above glutes)
Chest: 3 Chair Push up
Shoulders: Handstand Push Up
Biceps: Palm Up Pull Up
Triceps: Bench Dips
Forearms: See Biceps
Abs: Hanging leg raises.
Deadlifts. Or as I call them… DREADlifts. Squats is a close, close second.
Bi’s: Preacher Curls
Tri’s: Tricep extensions
Back: Barbell Rows
Shoulders: Military Press
Chest: Bench Press
Traps: Heavy shoulder shrugs
Legs: Leg Press
Abs: Decline sit-ups
i would disagree with all of u….
Legs: Heavy Hack Squats
Calves: Donkey Calves
Shoulders: Heavy Ass Push Press
Back: Agree pull ups
Bi’s: Cheat Curls
Tri’s: Weighted Dips
Abs: Crunches
IF I HAD TO PICK ONE EXERCISE OVERALL I WOULD PICK…. DEADLIFTS! NO BELT, NO WRAPS, NO CHALK.. JUST OLD SCHOOL DEADLIFTS….