How to Pick the Best Exercises for Each Muscle Group

If you've ever Googled “best chest exercise” or “best glute move,” you’ve probably found yourself knee-deep in conflicting advice. One trainer swears by barbell bench press, another says dumbbells are superior, while someone else insists machines are the only way to go.

The truth? There is no single “best” exercise for everyone. Different movements activate muscles in unique ways, and both compound and isolation exercises have their benefits. Machines and free weights also bring distinct advantages. The key is knowing how to use them strategically.

Chest: Pressing Angles Matter

The chest is made up of fibers that run in slightly different directions, which is why pressing angle changes the emphasis. Research shows that pressing at a 30° incline activates the upper chest more than a flat bench (Rodríguez-Ridao et al., 2020). Flat pressing, meanwhile, emphasizes the mid and lower fibers. For full chest development, you’ll want to incorporate both.

Shoulders: Don’t Neglect the Rear View

Shoulders are often simplified into one big muscle, but they’re actually made up of three heads: anterior (front), medial (side), and posterior (rear). Pressing variations are great for the front delt, but they won’t do much for the sides. Lateral raises, on the other hand, strongly activate the medial deltoid (Campos et al., 2020). For the rear delt, pulling patterns such as rows, reverse flyes, or pull-ups remain the most effective choices (Rabello et al., 2024).

Back: Pull-Ups vs. Pulldowns

Pull-ups and pulldowns are both excellent for building the back, but they aren’t identical. Pull-ups are a closed-chain exercise, meaning your body moves through space, which recruits more stabilizers and core. Pulldowns, by contrast, are open-chain and allow for easier progression with controlled loads. Research shows that grip width also influences recruitment, with wider grips targeting the lats more strongly (Snarr et al., 2017). Both deserve a place in your routine if you want to build up those back muscles! 

Glutes & Hamstrings: The Dynamic Duo

Glute training has exploded in popularity, and for good reason. The glutes are the largest muscle group in the body. Research shows that hip thrusts activate the gluteus maximus more strongly than squats (Contreras et al., 2015). Romanian deadlifts, meanwhile, stretch and strengthen the hamstrings while still working the glutes. Squats tie everything together as a full lower-body builder. For best results, include all three.

Machines vs. Free Weights: A False Debate

The free weights vs. machines debate has raged for decades, but modern research shows that both can be equally effective. A 2023 meta-analysis found no meaningful difference in muscle growth or strength gains when effort and volume were matched (Haugen et al., 2023). Machines, however, reduce stability demands and let you isolate muscles more directly, which can be useful if you’re dealing with joint limitations (Ema et al., 2021). Free weights, on the other hand, recruit stabilizers and improve coordination. The smart approach is to use both.

Compound vs. Isolation: Efficiency Meets Precision

Compound lifts like squats, deadlifts, and presses are time-efficient because they train multiple muscle groups at once. Isolation exercises like curls or kickbacks target just one muscle. Research comparing the leg press to isolation work shows that compound lifts effectively stimulate major muscles such as the quads and glutes, while isolation is better for emphasizing muscles like the hamstrings (Stien et al., 2021). In short: compounds build the foundation, and isolation fine-tunes weak points.

Training Frequency: What the Research Says

How often should you train a muscle? A 2022 systematic review suggests that 12–20 weekly sets per muscle group, split into at least two sessions per week, is optimal for hypertrophy (Correa & Conceição, 2022). 

Conclusion

There’s no universal “best exercise.” Instead, effective training balances pressing angles for the chest, targeted movements for each head of the deltoid, a mix of pull-ups and pulldowns for the back, and a thoughtful blend of machines and free weights. Compound lifts give you efficiency, while isolation adds precision. Glutes, hamstrings, and core need their own focused work, and research is clear: consistency and volume matter more than chasing the perfect exercise.

The key is progression, not perfection.

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References

Campos, Y., et al. (2020). Electromyographic analysis of deltoid activation in shoulder exercises. Journal of Sports Science & Medicine, 19(4), 1–8. 

Contreras, B., Vigotsky, A., Schoenfeld, B., Beardsley, C., & Cronin, J. (2015). Gluteus maximus activation during the barbell, band, and American hip thrust variations. Journal of Applied Biomechanics, 31(6), 452–458.

Correa, C. S., & Conceição, M. S. (2022). Resistance training volume for muscle hypertrophy: A systematic review. Biology of Sport, 39(3), 397–406. 

Ema, R., Saito, A., Ohki, S., Takayama, H., Yamada, Y., & Akagi, R. (2021). Influence of open vs. closed kinetic chain resistance training on quadriceps hypertrophy. Scandinavian Journal of Medicine & Science in Sports, 31(2), 372–382. 

Haugen, M. E., Paulsen, G., Sejersted, O. M., & Raastad, T. (2023). Effect of free-weight vs. machine-based strength training on maximal strength, hypertrophy, and jump performance: A systematic review and meta-analysis. BMC Sports Science, Medicine and Rehabilitation, 15(1), 103.

Stien, N., et al. (2021). Muscle activation in multi-joint vs. single-joint lower-body exercises: An EMG study. Journal of Sports Science & Medicine, 20(1), 56–63.