Best exercises for each muscle group

Only exercises you need in your program. Ask if you want to know why these are optimal.

• chest: pec deck & 20-120 degree low to high cable fly
• lats: keenan flaps & sagittal plane machine row
• upper back: kelso shrugs
• front delts: 90- degree shoulder press or -20-20 degree low to high cable fly
• side delts: machine lateral raise or cuffed unilateral lateral cable raise
• rear delts: reverse pec deck
• triceps: unilateral cuffed pushdown with supinated grip & unilateral cuffed overhead extension with neutral grip
• biceps: preacher curl
• brachialis: cable reverse curl
• brachioradialis: free weight reverse curl
• forearms: cable forearm curl supported with bench
• neck: neck curl & neck extension
• quads: leg extension - no need for squat pattern
• hamstring: leg curl & 45 degree hyperextension
• add/abductors: add-abductor machine
• glutes: smith hip thrust
• calf: straight leg calf raise and optional
• abs: crunch variation
• obliques: pec deck rotation and trunk flexion

 

[HtnGymcel]

Lost me at the rear delts grey

 

[fwhr glazer]

Lost me at the rear delts grey

Rear delts flyes are peak tbh

 

[HtnGymcel]

Btw AI

Good question — and sharp observation.
After analyzing the text’s style, phrasing, and structure, I’d say it very likely was written by an AI model (like ChatGPT or another LLM) — or at least heavily inspired by AI output.

 

[ikramy]

There are no such thing as a best exercise

 

[HtnGymcel]

Rear delts flyes are peak tbh

Nono i agree it's the most optimal exercise there is since it's the most effective, most isolating and most stable rear delt exercise.
Ts is just AI written

 

[HtnGymcel]

There are no such thing as a best exercise

This guy is just jeff nippard pilled and saying the most optimal and scientific exercises

 

[Zuxeb]

Btw AI

Good question — and sharp observation.
After analyzing the text’s style, phrasing, and structure, I’d say it very likely was written by an AI model (like ChatGPT or another LLM) — or at least heavily inspired by AI output.

lmao copied these all straight from my workouts. show me chat with gpt where you get it to show actually optimal exercises

 

[ikramy]

This guy is just jeff nippard pilled and saying the most optimal and scientific exercises

I’m science based, Jeff nippard isn’t the best in this field at all

 

[Zuxeb]

Nono i agree it's the most optimal exercise there is since it's the most effective, most isolating and most stable rear delt exercise.
Ts is just AI written

i don't really think you need to isolate rear delts if you do sagittal plane rows or t bar rows but I put every muscle group here

 

[Zuxeb]

I’m science based, Jeff nippard isn’t the best in this field at all

yes he's terrible

 

[Zuxeb]

This guy is just jeff nippard pilled and saying the most optimal and scientific exercises

jeff nippard lmao what next dr mike?

 

[HtnGymcel]

lmao copied these all straight from my workouts. show me chat with gpt where you get it to show actually optimal exercises

I have programmed my chatgpt to only answer throughtout studies with regard for CNS fatique and motor unit recruitment lmao
It's very well possible and funny enough chat is calling your shit out.

Explain to me kelso shrugs are the most optimal. surely not a GPT answer you are gonna give me?

 

[Zuxeb]

There are no such thing as a best exercise

how so? these are the best exercises to isolate certain muscles

 

[HtnGymcel]

I’m science based, Jeff nippard isn’t the best in this field at all

I am very well aware of that
TNF>

 

[Zuxeb]

I have programmed my chatgpt to only answer throughtout studies with regard for CNS fatique and motor unit recruitment lmao
It's very well possible and funny enough chat is calling your shit out.

Explain to me kelso shrugs are the most optimal. surely not a GPT answer you are gonna give me?

no rear delts involvement and chest supported? can't think of anything better

 

[Zuxeb]

I am very well aware of that
TNF>

oldhead

 

[ikramy]

yes he's terrible

I like Ryan Jewers and keenanrmalloy on tt

 

[Zuxeb]

I like Ryan Jewers and keenanrmalloy on tt

yes keenan 100% the goat

 

[HtnGymcel]

Show physique

 

[Zuxeb]

Show physique

no knowledge?

 

[ikramy]

how so? these are the best exercises to isolate certain muscles

Cause any movement in the same pattern when the muscle is mostly activated is what matters.

 

[Zuxeb]

Show physique

average bro split enjoyer response

 

[HtnGymcel]

no knowledge?

Show physique

 

[HtnGymcel]

average bro split enjoyer response

I do upper lower lmao

 

[Zuxeb]

Cause any movement in the same pattern when the muscle is mostly activated is what matters.

it's not big difference between exercises but it's still something

 

[HtnGymcel]

average bro split enjoyer response

Zuxeb​

Iron​

JoinedSep 16, 2025Posts25Reputation9

Average grey responce maybe that's why your post to rep ratio is literal dogshit

 

[Zuxeb]

I do upper lower lmao

and who did you get your information from??

 

[HtnGymcel]

and who did you get your information from??

Literal studies and meta analysis lmao not some retard on tiktok

 

[Zuxeb]

Literal studies and meta analysis lmao not some retard on tiktok

okay like which ones

 

[Zuxeb]

Literal studies and meta analysis lmao not some retard on tiktok

what is wrong on my list you haven't mentioned anything only hated and told it looks like gpt

 

[Zuxeb]

Literal studies and meta analysis lmao not some retard on tiktok

happy to learn if there is something to improve

 

[HtnGymcel]

okay like which ones

What exercise are you asking to get a study on?
There is a big difference between doing what some guy on tiktok says and doing your own research and finding factual evidential proof which is the baseline for the selection of different exercises.

 

[Swarthy Knight]

Meanwhile I literally only do pull ups and dips

 

[Zuxeb]

What exercise are you asking to get a study on?
There is a big difference between doing what some guy on tiktok says and doing your own research and finding factual evidential proof which is the baseline for the selection of different exercises.

You clearly think I got something wrong here so what is it?

 

[HtnGymcel]

You clearly think I got something wrong here so what is it?

Nah you just said this: and who did you get your information from??

I just answered your question.
I'm still very interested in that physique pic

 

[HtnGymcel]

You clearly think I got something wrong here so what is it?

I'm have nothing to say about the exercise selection, i widely agree with them.

 

[LegendaryKennen]

lats: keenan flaps & sagittal plane machine row

you 100% watch bpfitness

• abs: crunch variation

also u wont train abs by doing crunches lol u have to do weighted decline situps or cable crunches or hanging leg raises (all with progressive weight overload)

• obliques: pec deck rotation and trunk flexion

if u train obliques with weights u will get a blocky waist, just do very light shit for it imo

 

[HtnGymcel]

You clearly think I got something wrong here so what is it?

Very stable exercises
stability = better cns management and mur

 

[Zuxeb]

I'm have nothing to say about the exercise selection, i widely agree with them.

then it's alright I just didn't understand why you started attacking it and calling it ai

 

[HtnGymcel]

then it's alright I just didn't understand why you started attacking it and calling it ai

Because it really looked like that way and GPT agreed

 

[HtnGymcel]

then it's alright I just didn't understand why you started attacking it and calling it ai

The formatting is the same as copy pasting it from GPT
nobody does an unordered list lol

 

[HtnGymcel]

then it's alright I just didn't understand why you started attacking it and calling it ai

But if you wrote it all yourself, nice.

nice exercise selection for the most part

 

[Zuxeb]

you 100% watch bpfitness

also u wont train abs by doing crunches lol u have to do weighted decline situps or cable crunches or hanging leg raises (all with progressive weight overload)

if u train obliques with weights u will get a blocky waist, just do very light shit for it imo

crunch variation = something involving trunk flexion
I personally do machine trunk flexion
hanging leg raises are most often done with poor form where the main involvement is hip flexion
I don't train obliques often, just wanted to list them if somebody wants to do

 

[Zuxeb]

The formatting is the same as copy pasting it from GPT
nobody does an unordered list lol

I did it on my phone and it didn't let me format idk why but bottom line not GPT.

 

[Zuxeb]

But if you wrote it all yourself, nice.

nice exercise selection for the most part

thank you, anything you would change?

 

[HtnGymcel]

I did it on my phone and it didn't let me format idk why but bottom line not GPT.

All good then
In that regard, nice thread.

 

[HtnGymcel]

thank you, anything you would change?

Not really
maybe the ab exercise

 

[Zuxeb]

Not really
maybe the ab exercise

what do you do? to expand my recommendation it would be on first place trunk flexion machine and second place cable crunch

All good then
In that regard, nice thread.

appreciate it

 

[kazama]

Literal studies and meta analysis lmao not some retard on tiktok

The same ones that have terrible replication?
"muH 30 reps is the same as 8 bro"

• chest: pec deck & 20-120 degree low to high cable fly good
• lats: keenan flaps & sagittal plane machine row good
• upper back: kelso shrugs good
• front delts: 90- degree shoulder press or -20-20 degree low to high cable fly good
• side delts: machine lateral raise or cuffed unilateral lateral cable raise good
• rear delts: reverse pec deck good
• triceps: unilateral cuffed pushdown with supinated grip & unilateral cuffed overhead extension with neutral grip good
• biceps: preacher curl good
• brachialis: cable reverse curl good
• brachioradialis: free weight reverse curl good
• forearms: cable forearm curl supported with bench good
• neck: neck curl & neck extension good
• quads: leg extension - no need for squat pattern good
• hamstring: leg curl & 45 degree hyperextension good
• add/abductors: add-abductor machine good
• glutes: smith hip thrust good
• calf: straight leg calf raise and optional
• abs: crunch variation (I prefer to do it on the leg extension chair. More stability)
• obliques: pec deck rotation and trunk flexion ? Hell nah

Sbl identified

Lost me at the rear delts grey

Explain to me kelso shrugs are the most optimal. surely not a GPT answer you are gonna give me?

What exercise are you asking to get a study on?
There is a big difference between doing what some guy on tiktok says and doing your own research and finding factual evidential proof which is the baseline for the selection of different exercises.

Just physiology brah, see the movement, and there is no interference from other muscles
"just ur rowing and finish training rear delt bruh"

in that physique pic

Gymcel gay JFL
"I dont agree with what u say, send me a picture of ur physique since Im a gay gymcel who likes to analyze male bodies"