Accordig to Veeky Forums, what is the best exercise for:

Accordig to Veeky Forums, what is the best exercise for:

>Biceps
>Triceps
>Shoulders
>Quads
>Glutes
>Obliques
>Back
>Traps
>Calves
>Abs
>Chest

With the best exercise, I mean the one that works that muscle the most, and its the best at increasing the strength and size of said muscle.

As a side note, I really need to work back,traps and obliques, anyone tell me the best way to do that please

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Biceps: Barbell curl
Triceps: anything overhead
Shoulders: dumbbell overhead press
Quads: Front squat
Glutes: Barbell bridge
Obliques: don't wear a belt during ohp
Back: Weighted chins
Traps: rack pulls
Calves: standing calf raise
abs: vacuums
chest: neck press

OP here. Can anyone please explain how to do them stomach vacuums

Imo the back is too big to categorize under one single lift.
Like DL hits tons of lower back and spinal erector, but not as much lats as rows or chin ups.
Also a lot of the single best lifts for each individual lift might be isolations, which aren't necessarily the best lift for your routine as a whole.

>Biceps
Incline DB curls.
>Triceps
One arm tricep cable extension.
>Shoulders
Standing DB shoulder press.
>Quads
Olympic squats.
>Glutes
BB hip thrust.
>Obliques
One arm farmer's walk.
>Back
Deadlift.
>Traps
DB shrugs.
>Calves
DB standing calf raises.
>Abs
Vacuums.
>Chest
Cable crossovers.

YouTube.

Can someone aware me on why vacuums are a good ab excercise?

Biceps: Hammer curl for long head. Incline curl for small head.
Triceps: Skullcrusher for long head. Kickback for lateral head. (Fuck the medial head.)
Front delt: Nothing iso, it gets enough from OHP and Bench.
Lateral delt: Lateral Raise is the only answer.
Rear delt: Reverse Flys, but if you row enough it's not crucial.
Quads: Squats, but if you want an accessory, go with a Split Squat or Step Up.
Glutes: Deadlift, but if you want an accessory, go with Hip Thruster
Hamstrings: Let's add this muscle in, but it's still Deadlifts. Best iso is Romanians.
Obliques: Hanging Leg Raises in which you circle your legs around. I think it's called wipers or something. Can do like two of them.
Lats: Rows & Pullups. Both too valuable for just one.
Traps: Heavy fucking Shrugs with scapula pinched. Also rack pulls.
Calves: Who the fuck trains calves? Girls, I guess. I imagine calf raises, both seated and standing.
Abs: Ab wheel.
Chest: Incline Bench with scapula pinched down.

OP here. Same question

bump

the answers in this thread just attest to the fact that no one on Veeky Forums has lifted for over a year

Where is your contribution to support that fact

>Biceps, Chin ups
>Triceps, Close grip bench press
>Shoulders, overhead press
>Quads, Front squat
>Glutes, Low Bar squat
>Obliques, Farmer's walk
>Back, Deadlift
>Traps, Deadlift
>Calves, Farmer's walk
>Abs, Farmer's walk

>vacuums are good for abs

This is wrong, stop trying to make fellow fitizens look like retards. It's like saying flexing without weights is the best exercise.

It'll be something like a hanging leg raise with weight plates involved or something. Something that involves weight plates and gravity

>Biceps
squats
>Triceps
squats
>Shoulders
squats
>Quads
squats
>Glutes
squats
>Obliques
squats
>Back
squats
>Traps
squats
>Calves
squats
>Abs
squats
>Chest
squats

OP here

Always thought best exercises for abs were sit-up/ crunches (always preffered sit-ups, more challenging), and leg and knee raises. Never knew how to train obliques so mine aint worth shit, but I have good enough abs IMO.

>implying vacuums don't decrease waist size

Also, are back extension worth shit for lower back?

>>Biceps
incline curls
>>Triceps
skullcrushers, extensions and close grip bench
>>Shoulders
OHP, laterals and rear delt flies
>>Quads
front squats
>>Glutes
personally RDLs
>>Obliques
weighted oblique crunches
>>Back
rows, pull ups
>>Traps
farmers walks
>>Calves
leg press calf raises
>>Abs
decline weighted crunches
>>Chest
i think incline bench and weighted dips
>hamstrings
deadlifts

OP here again.

Lateral leg raises and oblique crunches are literally the same right???

Also, for a starter, what is a good distance in farmer's walk, and a ggod weight?

>weighted oblique crunches
this is what i mean by oblique crunches
youtube.com/watch?v=vL6m5b8XoVo
just add weight to one of your hands

>Lateral leg raises and oblique crunches are literally the same right???
no they're not two completely different things but work the same muscle
>Also, for a starter, what is a good distance in farmer's walk, and a ggod weight?
personally i just hold it in place but you could take anything more than 20 feet. go heavy like 1 plate to 3 or damn near your deadlift max and walk somewhere and back and count that as a set, or if the space is small do laps.

>obliques
windshield wipers, russian twists, side planks

Is it ok if I did that exercise, but instead of doing it o a decline, I did with my legs on a completly flat horizontal surface? Wouldnt that take more effort, and thus work the muscle more?

>Biceps
BB Curl
>Triceps
CGBP or Skullcrushers
>Shoulders
DB Shoulder Press
>Quads
Squat or Lunges
>Glutes
Squat or DL or Hip Thrust
>Obliques
Thread in needle
>Back
RowRowRowRowRow and pull ups
>Traps
Facepulls
>Calves
Calf Raises
>Abs
Dragonflags
>Chest
Bench or dips

is there any point on doing the 2 on a same workout?

>I did with my legs on a completly flat horizontal surface?
like a bench or a table?i mean i guess but id be wary. I personally think every ab exercise on a bench should be done at a decline since you have more range of motion and gravity's working against you

no there's not, i dont think obliques need two exercises. Abs however do

I don't think they're the best, although they do help stretch the innermost core after ab dominant exercises. Example would be do a strict form plank for as long as you can with good form, and then once you're done and your breath is recovered, do a stomach vacuum for 5 reps. You'll feel a stretch in the inner wall of your abs

Very useful. didn't fully develop that Christmas tree lower back till i started doing them

Wouldnt gravity work even more aganist you if you had your legs completely horizontal, and them forming a 90 degree angle with the rest of your body?

no i mean if youre laying down on a bench where one end is damn near on the ground and the other is up in the air then gravity is working clearly against you, also theres a huge difference in range of motion when doing decline crunches than regular crunches.

So, this whole thread in a nutshell

>back: back extention, pull ups and chin ups
>traps: farmers walk, face pulls and shrugs
>chest: bench press and cable crossovers
>biceps: BB or DB curl
>triceps: skull crushers and dips
>abs: sit ups/ crunches, leg and knee raises,vacuums maybe
>obliques: obliqe crunches
>quads: squats
>hamstrings: squats
>calves: calf raises

is this good enough to make a routine? what adjusments should I make?

you forgot shoulders

Row you shit

>biceps: Curls with any kind of equipment

Well no fucking shit, retard.

>>hamstrings: squats
kek

>Biceps
incline DB curls
>Triceps
tricep pulldown
>Shoulders
SEATED BEHIND THE NECK SMITH MACHINE MILITARY PRESS combined with LEANING CABLE LATERAL RAISES
>Quads
front squats
>Glutes
diddly
>Obliques
weighted windshield wipers
>Back
cheat rows
>Traps
above the knee rack pulls
>Calves
I don't train calves
>Abs
heavy ab pulldown
>Chest

fuck my shoulders up, the post

>he fell for the "behind the neck will injure you" meme

Tested and succeeded:

>Biceps
5x15 Hammercurls
>Triceps
Tricep extensions/skullcrushers
>Shoulders
Overhead Press
>Quads
Front Squat
>Glutes
Dunno, don't directly work it
>Obliques
Russian Twists to failure and even beyond
>Back
5x15 Pullups
>Traps
Neck bridges, casual boxer neck exercises
>Calves
Don't work it directly
>Abs
Ab roll, fucking killer
>Chest
Dips

I like this list the most but I would include dips for shoulders, add RDL for hammies, and include rack pulls for traps.

Thats what I read.

GUYS I NEED THE CHEAT CODE TO GET BUCK

>>Biceps
Squats
>>Triceps
Squats
>>Shoulders
Squats
>>Quads
Squats
>>Glutes
Squats
>>Obliques
Squats
>>Back
Squats
>>Traps
Squats
>>Calves
Squats
>>Abs
Squats
>>Chest
Squats

Bis- barbell curl
Tris- close grip bench or french press
Delts- depends which head but probably db ohp
Quads- whatever squat you feel in your quads
Glutes- lunges or glute bridge
Hams- conventional dl or rdl
Obliques and abs- don't wear a belt, work up to front levers
Traps/upper back- barbell and db rows(grip as wide as your bench or flare elbows a little)
Lats-weighted pullup(prone grip as wide as your ohp grip), pullovers
Calves- calf raises(if you do these holding a heavy barbell for long sets your forearms will also grow)
Chest- bench, db bench, actually give reverse grip a try

You may be using mostly hip flexors for leg raises, check your form