Working as fitness professional, there is one type of question I get all the time that shows that many people are missing the big picture regarding the benefits of strength training. This popular question usually goes something like this:

“What exercise can I do to isolate my _________ (insert your muscle of choice – abs, quads, biceps, triceps, etc)?”

It doesn’t matter which muscle someone is asking about, they always seem to be asking how to ‘isolate’ it. My first response to this question is always – “Why in the world would you want to isolate it?”

Here is a list of the top mass-building exercises for each body part. You should be doing every one of these exercises three to four times per month, unless you have a serious injury preventing such movements.

Print this table for later reference.

Chest:                                   Flat Bench Press
Incline Bench Press
Incline Dumbbell Flies

Back:                                     Chins
Deadlifts
Barbell Rows

Shoulders:                           Military Press
Dumbbell Side Raises

Traps/Rear Deltoids:     Barbell Shrugs
Dumbbell Laterals

Quadriceps:                        Squats
Leg Press
Hack Squats

Hamstrings:                       Stiff-Leg
Deadlifts
Leg Curls

Calves:                                  Standing Barbell Calf Raises
Seated Calf Machine

Biceps:                                 Standing Barbell Curls
Seated Alternate Dumbbell Curls
Preacher EZ-bar curls

Forearms:                         Barbell Wrist Curls
Zottman (Hammer) Curls