Which exercise works which muscle?
29 head-to-head comparisons from MyoHeat's physics simulation, grouped by muscle. Only exercises that pass the model's literature checks are compared.
Deltoid
- Cable Lateral Raise vs Shoulder Press Machine: Cable Lateral Raise, 1.8× (89% vs 50%)
- Cable Lateral Raise vs Lateral Raise Machine: Cable Lateral Raise, 1.8× (89% vs 50%)
- Shoulder Press Machine vs Lateral Raise Machine: about equal (50% vs 50%)
Gluteus maximus
- Smith Machine Squat vs Bodyweight Squat: Smith Machine Squat, 1.6× (36% vs 22%)
- Smith Machine Squat vs 45° Back Extension: Smith Machine Squat, 1.8× (36% vs 20%)
- Bodyweight Squat vs 45° Back Extension: about equal (22% vs 20%)
Hamstrings
Pectoralis major
Quadriceps
- Dumbbell Lunge vs Smith Machine Squat: about equal (88% vs 83%)
- Dumbbell Lunge vs Hack Squat: Dumbbell Lunge, 1.2× (88% vs 74%)
- Dumbbell Lunge vs Bodyweight Squat: Dumbbell Lunge, 1.6× (88% vs 54%)
- Dumbbell Lunge vs Leg Press: Dumbbell Lunge, 2.2× (88% vs 41%)
- Dumbbell Lunge vs Wall Sit: Dumbbell Lunge, 2.4× (88% vs 37%)
- Smith Machine Squat vs Hack Squat: about equal (83% vs 74%)
- Smith Machine Squat vs Bodyweight Squat: Smith Machine Squat, 1.5× (83% vs 54%)
- Smith Machine Squat vs Leg Press: Smith Machine Squat, 2.0× (83% vs 41%)
- Smith Machine Squat vs Wall Sit: Smith Machine Squat, 2.3× (83% vs 37%)
- Hack Squat vs Bodyweight Squat: Hack Squat, 1.4× (74% vs 54%)
- Hack Squat vs Leg Press: Hack Squat, 1.8× (74% vs 41%)
- Hack Squat vs Wall Sit: Hack Squat, 2.0× (74% vs 37%)
- Bodyweight Squat vs Leg Press: Bodyweight Squat, 1.3× (54% vs 41%)
- Bodyweight Squat vs Wall Sit: Bodyweight Squat, 1.5× (54% vs 37%)
- Leg Press vs Wall Sit: about equal (41% vs 37%)
Triceps brachii
- Overhead Triceps Extension vs Push-up: about equal (77% vs 68%)
- Overhead Triceps Extension vs Chest Press Machine: Overhead Triceps Extension, 1.3× (77% vs 60%)
- Overhead Triceps Extension vs Shoulder Press Machine: Overhead Triceps Extension, 2.2× (77% vs 35%)
- Push-up vs Chest Press Machine: about equal (68% vs 60%)
- Push-up vs Shoulder Press Machine: Push-up, 1.9× (68% vs 35%)
- Chest Press Machine vs Shoulder Press Machine: Chest Press Machine, 1.7× (60% vs 35%)