For lifters aged 20–40, the goal is often straightforward: build maximum muscle mass in the most efficient way possible. But with endless “bro-science” and conflicting advice on social media, it’s hard to know which exercises actually deliver.

Is the bench press truly the king of chest builders? Do you really need an incline bench for your upper pecs? In a recent breakdown by exercise scientist Menno Henselmans, the data reveals some surprising truths about how we should be training for hypertrophy.

Here is the science-based verdict on the best exercises for muscle growth.

1. Chest & Triceps: Push-Ups vs. Bench Press

The Verdict: Tie

It’s often assumed that bodyweight exercises are inferior to heavy barbells. However, research shows that when the intensity is matched (meaning the push-ups are made difficult enough through bands or variations to reach the same repetition maximum), push-ups and bench presses are equally effective.

The biomechanics are nearly identical. The only hurdle with push-ups is progressive overload—as you get stronger, you must find ways to add external weight to keep the muscle growing. If you’re tracking your training with SetsApart, you can log band-assisted or weighted push-ups just as easily as barbell work to ensure you’re progressing.

2. Biceps: Preacher Curls vs. Incline Curls

The Verdict: Use Both

This is a classic debate. Incline curls allow for a greater stretch because the biceps cross the shoulder, but they often lack resistance at the very bottom of the movement. Preacher curls, conversely, provide the most resistance in that lengthened position.

Studies suggest they are roughly equal in total growth, but they target different areas:

• Preacher Curls: Better for the lower elbow flexors (specifically the brachialis)
• Incline Curls: Better for the upper elbow flexors and the biceps specifically

For complete arm development, include both in your program across your training week.

3. Glutes: Squats vs. Hip Thrusts

The Verdict: Tie (But for different reasons)

If you’re looking for glute gains, you don’t have to choose just one. Squats provide a massive stretch and high tension in the bottom position, leading to stretch-mediated hypertrophy. Hip thrusts, however, create the highest active mechanical tension at the top of the movement.

Research found no significant difference in total glute growth between the two. Interestingly, neither exercise effectively targets the glute medius and minimus—for that, you still need isolation moves like hip abductions.

4. Calves: Seated vs. Standing Raises

The Verdict: Standing Wins

If you want complete calf development, stop relying solely on seated calf raises. When your knee is bent (seated), the gastrocnemius (the large, visible part of the calf) is “shortened” and cannot contract effectively.

Standing calf raises (with straight legs) train both the soleus and the gastrocnemius, making them a much more efficient staple for your leg day. If you’re short on time, check out our guide on the minimum effective dose for muscle growth—standing calf raises are one of the exercises that give you the most bang for your buck.

5. Quads: Squats vs. Leg Extensions

The Verdict: Leg Extensions for Detail

While the squat is a proven mass builder, it actually neglects one specific part of the quad: the rectus femoris (the middle strip of the thigh). Because this muscle crosses both the hip and knee, it doesn’t grow optimally during squats.

Leg extensions are actually the “more complete” quad exercise because they specifically target that middle section. To maximize your leg sweep and definition, you should incorporate both heavy compounds and machine extensions.

This is where tracking your hard sets becomes crucial—compound movements and isolation work both contribute to your weekly volume, and SetsApart helps you see whether you’re hitting your optimal set targets per muscle group.

6. The Upper Chest Myth: Flat vs. Incline Bench

The Verdict: Incline Might Not Be Necessary

Common gym wisdom says you must incline to hit the upper pecs. However, EMG and ultrasound data show that muscle activity in the upper pecs doesn’t necessarily increase just because you tilt the bench.

What actually happens is that the lower pec activity decreases on an incline, while the upper pec activity stays roughly the same as a flat press. Standard horizontal presses and flies generally grow the entire chest evenly.

This doesn’t mean incline is useless—it means you don’t need to stress about “lagging upper chest” if you’re doing plenty of flat pressing with proper form.

7. Back vs. Biceps: Rows vs. Curls

The Verdict: Curls are King for Arms

Can you build big biceps just by doing heavy rows? Probably not as well as you think. Research comparing dumbbell rows to curls found that rows only grew the biceps about half as well as curls.

Interestingly, pull-downs are significantly more effective for biceps than rows because the range of motion and elbow flexion demands are much higher. If you want big arms, don’t skip the isolation work.

This highlights an important principle: compound movements are efficient, but they don’t always maximize growth for every muscle involved. For optimal results, you need strategic isolation work—and tracking those hard sets separately ensures you know exactly how much direct work each muscle is getting.

Key Takeaways for Your Training

• Biomechanics Matter: As long as the movement pattern and intensity are the same, your muscles don’t care if you’re using a barbell or a machine.
• Range of Motion: Exercises that provide high tension in the “stretched” position (like squats or incline curls) are generally superior for hypertrophy.
• Synergy: Don’t get caught in the “compound vs. isolation” trap. The most complete physiques are built using a combination of both to ensure no muscle group (like the rectus femoris or brachialis) is left behind.

For more on building an effective program, see our guide on how often you should train each muscle group.

---

Source

This article was inspired by and summarizes key insights from the following video. Check out the video for more detail and subscribe to the channel—it’s a great resource for evidence-based training.

Watch the full video: These are the best exercises to build muscle (science-based)