Maximizing Fitness Efficiency: The Best vs. Worst Exercises

Best and Worst Exercises for Each Body Part

• Why every exercise that exists, given the RIGHT context, is a great exercise. (1:06)

• Best and Worst Exercises for Each Body Part: 

• LEGS (8:18)

• Best: Squats

• Worst: Adductor/abductor machine

• GLUTES (13:23)

• Best: Hip thrust

• Worst: Cable kickback

• CHEST (17:38)

• Best: Incline press

• Worst: Svend press

• BACK (22:41)

• Best: Pull-ups/Barbell row

• Worst: Single-arm cable rows

• SHOULDERS (25:50)

• Best: Overhead press

• Worst: Front raises

• BICEPS (29:13)

• Best: Dumbbell curls

• Worst: Standing front double bicep curl

• TRICEPS (30:51)

• Best: Close grip bench

• Worst: Reverse grip press down/Dumbbell kickbacks

• Listener Questions:

• When should we include the worst exercises? (34:00)

• Is the ability to create a pump valuable? (35:31)

• What are the best rep ranges? (36:18)

Related Links/Products Mentioned

• Visit Legion Athletics for the exclusive offer for Mind Pump listeners! ** Code MINDPUMP for 20% off your first order (new customers) and double rewards points for existing customers. **

• November Promotion: MAPS Resistance | MAPS OCR 50% off! ** Code NOVEMBER50 at checkout **

• Building Muscle with Adam Schafer – Mind Pump TV

• Mind Pump TV - YouTube (Search most exercises mentioned)

• Mind Pump #2155: The Art & Science of Building Perfect Butts With Bret Contreras

• Mind Pump #1827: The 3 Best Rep Ranges to Build Muscle & Burn Fat

• Mind Pump Podcast – YouTube

• Mind Pump Free Resources

People Mentioned

• Michael Israetel (@drmikeisraetel) Instagram

• Bret Contreras PhD (@bretcontreras1) Instagram