The award-winning Jefit app, was recently named best app for 2021 by Men’s Health, PC Magazine and others. The workout planning & tracking app includes a database of more than 1350 exercises. Of all the exercises featured on the app, Jefit members (more than 9 million), continue to choose three exercises more often than any others.
The most often selected Jefit exercises are:
3. Wide Grip Lat Pull-Down
Let’s take a look at each one of these. Two of the three are multi-joint exercises (bench press and lat pull-down) and none surprisingly work the lower body. Only two leg exercises actually made our top ten list. The most often used exercises, if you were interested, are barbell deadlift followed by barbell squat.
Most Often Used Jefit Exercise – Barbell Bench Press
No surprise here that bench press is the most often used Jefit exercise. It has always been a long time staple in bodybuilding, traditional and sport-specific workout programs. Considered an ideal exercise because it develops upper body strength and power. It also helps pack on upper body muscle mass while targeting multiple muscle groups. As a result, it’s probably one of the best multi-joint exercises you can do. Not to mention, it’s a fun exercise to perform and you can easily track your progress in the Jefit app via 1-RM. Finally, don’t you always feels like you get an efficient upper body workout after completing a handful of sets of bench press?
Muscle Groups Worked: Chest, Shoulders, Back & Arms
EMG Activity: See the following study published in the Journal Human Kinetics (2017).
Barbell Bicep Curl
A fan favorite of just about everyone. Dumbbell curls have there place but a barbell bicep curl is terrific for adding size to the biceps. An old favorite of mine is barbell bicep curl 21’s. Even though barbell biceps curl is a favorite of gym-goers who use Jefit, check out the research paper (below. The study looked at the differences in EMG activity when using a barbell and an EZ curl bar.
Muscle Group Worked: Arms
EMG Activity: Read this study on differences between tradition barbel curl and EZ bar
Wide Grip Lat Pull-Down
This wide grip lat pull-down is a great exercise to add to any program for overall back development. This is one of those exercises that can stress different aspects of the back and arms depending on hand placement. A wide grip recruits more of your back muscles and a close grip pulldown emphasizes the forearm muscles. Considered a great compound or multi-joint, upper-body strength movement, because it targets the back, chest, shoulders, and arms.
Depending on who you read, an over hand grip with hands slightly wider than shoulder-width works best. Lean back slightly, pulling the bar down towards the chest, does a good job activating the biggest back muscle, the latissimus dorsi.
Muscle Groups Worked: Back & Arms
EMG Activity: See this paper that looked at muscle activity of three variations of lat pull-down. Here is a second paper published in the Journal of Strength & Conditioning Research (2014) on various hand positions during lat pull-down.
Try adding one or all three of these exercises into your next strength training program that you build using the Jefit app and let us know how it goes.
Try Jefit App
The award-winning Jefit app, was named best app for 2021 by PC Magazine and Men’s Health. It comes equipped with a customizable workout planner, training log, the ability to track data and share workouts with friends. Take advantage of Jefit’s huge exercise database for your strength workouts. Visit our members-only Facebook group. Connect with like-minded people, share tips, and advice to help get closer to reaching your fitness goals. Try one of the new interval-based workouts and add it to your weekly training schedule. Stay strong and recover well using Jefit.
