Emg sonuçlarına göre en iyi hareketler

[zubonk 288]

Göğüs - Pectoralis Major:

Decline Dumbbell Bench Press – 93%
Decline Barbell Bench Press – 90%
Dumbbell Bench Press  – 87%
Barbell Bench Press – 85%
Dumbell Fly – 84%

Üst Göğüs - Pectoralis Minor:

Incline Dumbbell Press – 91%
Incline Bench Press – 85%
İncline Dumbbell Fly – 83%
Incline Smith Machine Bench Press – 81%

Sırt - Latissimus Dorsi:

Bent Over Barbell Row – 93%
One Arm Dumbbell Row – 91%
T- Bar Row – 89%
Lat Pull Down – 86%
Seated Cable Row – 83%

Trapezius:

Barbell Shrug Behind The Back – 59%
Barbell Shrug – 54%

Omuz - Anterior Deltoid:

Seated Dumbbell Press – 79%
Military Press – 73%
Seated Barbell Press – 61%

Yan Omuz- Medial Deltoid:

One-Arm Incline Dumbbell Side Laterals – 66%
Standing Lateral Raise – 63%
Seated Lateral Raise – 62%
Cable Lateral Raise  – 47%

Arka Omuz - Posterior Deltoid:

Standing Bent Over Lateral Raise– 85%
Seated Bent Over Lateral Raise – 62%
Bent Over Cable Lateral Raise– 77%

Calfler - Gastrocnemius (Calves):

Donkey Calf Raise – 80%
Standing One-Leg Calf Raises – 79%
Standing Two-Leg Calf Raises – 68%
Seated Calf Raises – 61%

Bacak - Rectus Femoris (Quadriceps):

Safety Squat – 88%
Leg extensions – 86%
Squat – 78%
Leg Press – 76%
Smith Machine Squat – 60%

Arka Bacak - Biceps Femoris (Hamstring):

Seated Leg curl    – 88%
Standing Leg Curl – 80%
Lying Leg Curl – 79%
Deadlift – 63%

Karın - Rectus Abdominis:

Decline Sit Up – 81%
Sit Up – 80%
Machine Abs Crunch – 69%
Cable Abs Crunch – 68%

Pazu - Biceps Brachii:

Barbell Curl –90%
Dumbbell Scott Curl –88%
Barbell Curl – Close Grip –86%
Alternating Dumbbell Curl –84%
Consantration Curl –80%
Barbell Curl – Wide Grip –63%
Z Bar Curl –61%

Arka Kol - Triceps Brachii:

Decline Barbell Triceps Extentions –92%
Triceps Push Down –90%
Triceps Dips –87%
One Arm Reverse Grip Cable Triceps –85%
Over Head Cable Triceps Extentions –84%
Dumbbell Triceps Extensions –82%
Close Grip Bench Press –72%