Best Exercises for Every Muscle According to Jeff Nippard | BOXROX (2024)

What are the best exercises for every muscle in the body? That is what we are going to find out with the help of Jeff Nippard.

Jeff Nippard is a prominent figure in the fitness world, renowned for his evidence-based approach to bodybuilding and strength training. Hailing from Canada, he has a significant online presence, especially on YouTube, where he shares comprehensive videos on workout routines, nutrition, and the science behind fitness. With a Bachelor of Science in biochemistry, Nippard leverages his academic knowledge to present well-researched and practical fitness advice, making complex scientific principles accessible to a broad audience.

Aside from his online influence, Nippard is also an accomplished natural bodybuilder, sharing insights from his competitive experiences with his followers. His content is celebrated for its thoroughness and commitment to debunking fitness myths through scientific evidence. Focusing on a holistic approach to fitness, he emphasizes the importance of a balanced diet, proper rest, and mental well-being, helping people to achieve sustainable health and fitness goals.

Today, we delve into a comprehensive guide, inspired by insights from renowned fitness expert Jeff Nippard, focusing on the optimal exercises for each muscle group. This exploration not only enhances our understanding but also empowers us to make informed decisions in our workout routines.

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It doesn’t matter if you are just starting now or have been going to the gym for the past decade. Every time you decide on training, one question comes to mind: what is the best exercise for me? That answer is not necessarily the same for everyone, as each individual is unique.

One exercise might be best for muscle growth for you if you have certain mobility limitations or past injuries. Also, perhaps you have been doing the best chest exercise every other day for the past year, so it no longer is the best chest exercise as your body got used to it and you need to change it up.

Regardless, it is possible to make a few assumptions to what are the best exercises for every muscle and that is what Jeff Nippard decided to do while recording a video for YouTube fitness influencer Will Tennyson.

The list below has been divided into muscle group categories and generalised using scientific background studies to discover which exercises stimulate the most growth for that particular muscle group.

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Quads: The Powerhouses of Your Lower Body

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For quadriceps, the cornerstone of lower body strength, Smith machine squats stand out. They allow you to safely push towards failure, fostering significant hypertrophy while mitigating the risk of injury. It’s essential, however, to complement this with exercises that offer varied angles and resistance to fully stimulate the quad muscles, ensuring a well-rounded development.

Hamstrings: Essential for Balance and Power

Moving on to hamstrings, a muscle group that demands equal attention for lower body harmony, the seated hamstring curl is highlighted. Its superiority, as per research, lies in the pre-stretch it offers at the start, enhancing muscle engagement and growth compared to its lying counterpart.

Chest: The Emblem of Upper Body Strength

In chest training, the incline press is identified as a comprehensive exercise, debunking the myth that it only targets the upper pecs. Research indicates that it can stimulate growth across the entire chest, making it a versatile addition to your chest routine.

Another exercise Jeff Nippard likes to do once a week for three sets for the chest is the seated super stretched cable flye with high reps (12-15 each set).

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Back: The Backbone of Your Physique

For the back, a combination of vertical and horizontal pulls is recommended. Chest-supported rows excel in isolating the back muscles, enabling intense focus and minimising momentum, which is crucial for targeted muscle development.

For the lats, specifically, Jeff Nippard recommends the close grip pulldown – especially if you do the chest-supported row with a wider grip.

Lateral Delt: Shaping Your Shoulder Contour

Lateral cable raises are pivotal for lateral deltoid development, contributing to shoulder width and shape. Adjusting the cable height can maximise the exercise’s effectiveness, ensuring optimal tension throughout the movement for better muscle engagement.

Rear Delt: Crucial for Postural Balance

For rear delts, an innovative approach to reverse pec deck flies is suggested—altering the traditional stance to enhance the pre-stretch phase, thereby intensifying the muscle’s engagement and fostering better growth.

Biceps: The Hallmark of Arm Strength

Bicep curls, especially with a focus on cable machines, are recommended for their consistent tension throughout the movement. Adjusting the cable to align with the muscle’s peak tension point can significantly enhance the stretch and contraction phases, promoting superior bicep development.

Triceps: Defining Arm Aesthetics

Lastly, for triceps, the emphasis is on overhead cable tricep extensions to specifically target the long head, the largest segment of the tricep muscle. This approach not only aids in achieving a fuller appearance but also ensures balanced arm development.

Abs: Stability and Looking Lean

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Jeff Nippard did not talk about abs at all in the video with Will Tennyson. But, if you want to know which ones you should be doing, why not check out this article: The Only 3 Six-Pack Core Exercises You Need to Improve Your Looks

So, if you are in a hurry, here is a quick rundown of the best exercises for every muscle according to Jeff Nippard (plus the suggested rep range):

1. Quads: Smith Machine Squats – 6-8 reps
2. Hamstrings: Seated Hamstring Curls – 6-10 reps
3. Chest: Incline Press – 6-10 reps
4. Chest: Seated Super Stretch Cable Flye – 12-15 reps
5. Back: Chest-Supported Rows – 10-12 reps
6. Lats: Closer Grip Pulldown – 8-12 reps
7. Lateral Delt: Cable Lateral Raises – 10-12 reps each side
8. Rear Delt: Modified Reverse Pec Deck Flies – 12-15 reps
9. Biceps: Cable Bicep Curls – 10-12 reps each side
10. Triceps: Overhead Cable Tricep Extensions – 10-12 reps

By incorporating these exercises into your regimen, you’re not just targeting aesthetic enhancement but also improving functional strength and muscular balance. Each exercise is selected for its proven efficacy, ensuring that your efforts in the gym translate into tangible results, reflecting a harmonious blend of science and practical application in your fitness journey.

Watch the video below to see the best exercises for every muscle according to Jeff Nippard. He showcases how to perform them correctly to get the most benefits out of them.

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