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The 7 most important lifts



No matter what kind of lifter you are or how your workout is organized – total body workout, push-pull, and item partitions – these are the most effective exercises and you should try to catch them up.

1 – The Deadlift

  Deadlift

The deadlift is on the list for a reason. It not only works from top to bottom on the back – from the upper traps down to the lower spine spine hangers ̵

1; but also to your quads, glutes, forearms, biceps, and rhomboids, just to name a few.

After years of competing and judging bodybuilding competitions, I've come to the conclusion that if you want to maximize your fat, three-dimensional look on your back, you need deadlifting.

Although I'm a big time fan-tested barbell deadlift with trap bars makes them even better.

  Deadlift for Trap Bar

Trap Bar was originally used to shrug your upper traps. This type of bar is generally better for shrugging, but it's also more convenient for deadlifting.

Whether 8 or 88, everyone should do deadlifts, but NEVER at the expense of a good shape. Perfect your shape by holding a broomstick or a few soup cans in your hand, then move on slowly. Yes, seriously.

The deadlift is like dynamite; If used properly, it can work wonders, and if used improperly, it can wreak havoc.

2 – The Clean & Press

  Clean

It's a great exercise to increase strength, strength and size. Damn, this exercise is so good that you could easily say it's the only best exercise, and I probably would not fight back.

The barbell starts on the ground with your hands in a hook grip. When you start to explode and pull the pole up, you are simultaneously using a number of muscles in a powerful way.

Starting with your lower body, use your quads to stretch your knees and glutes around your hips and eventually your calves to plantarflex your feet and lift your heels as high as possible off the floor and barbell.

Your spine carers are working to stretch your spine, and virtually your entire upper back Pull the rod to the highest point. Even your deltas and rotator cuffs will work during the cleansing phase. We're talking about many muscles that work in unison, and I have not even mentioned your forearms, biceps, and core muscles!

Whether you are performing the true Olympic version (dropping your buttocks into a deep squat when catching) The Bar) or the modified, flatter squat version, the over-the-top part of cleansing and pressing handles the glutes and quads as well Deltas, upper chest, triceps and rectus abdominis.

I could keep talking about the benefits of clean and press (how it improves overall strength and athleticism, how it promotes upper back and shoulder size, etc.), but I will stop and summarize: for those who I want to look good and perform well, the Clean and Press process is probably the best lift.

3 – The Squat

  Squat

Almost everyone's list of the best overall exercises would include the dumbbell's dumbbell. It works on many muscles at the same time and works well.

Squats emphasize the quads better than any other exercise, period. They also work very well on the glutes, especially when they are crouched, squatting nicely and deeply. Also, the spine erectors on your spine are particularly aligned to the spine.

Since squats contain so many large muscles, they can also stimulate the cardiovascular system well. This is especially the case when working in a higher repetition range. If you feel that 20 reps can not stimulate muscle growth, try to do a maximum of 20 reps with barbell squats for two or three months, and see if you still have 20 reps for people who only "toning." Whether you are heavy or easy going and whether you use a barbell, keep a weight on your upper chest, or simply use your body weight as resistance, as long as you are physically able to do squats.

4 – The Chin-Up

  Chin-Up

Most people expect the overhand pull-up to be on this list, not the underhand relative, the chin-up.

As stated in my article The Best Lift for Any Body Part, I'm obviously a big fan of pull-ups, but as for the best exercises, I tend to do chin-ups rather than chin-ups.

Pull-ups can hit the back muscles as well as pull-ups (albeit differently), and they also beat the biceps extremely well. Of course, you continue to aim for the forearms and improve your grip.

Keep in mind that the spine is as effective as possible by stretching the thoracic spine upwards and the lower half of the breast touching the bar.

Although I have bent over chin-ups on pull-ups, do not step into the corner. Ideally, you should do both regularly. While you're at it, take a few pull-ups with a neutral touch.

5 – The Walking Lungs

  Lungs

We are grateful to Ronnie Coleman, who is responsible for the rags and eyelashes and putting them in the right places where they should be: Among the great total exercises that are available to almost everyone are suitable, from grandmothers up to eight times Olympic champions.

I would never say that they are better stoned to death than the sacred barbell squat. But with a barbell they are probably better for athletes or people who spend a lot of time on one leg (like MMA fighters, ball players of all kinds, tennis players and the list goes on).

They are especially effective if you avoid pausing half-way through when both feet are together and you are in a standing position. Many will do this to regain their balance, their quads will stop burning and rest. Instead, take full steps by taking the trailing foot into the next long step before jumping down.

Lunges smokes the quads. Similar to squats, stretching on the gluteal muscles, when performed beautifully and deeply, will also force them to work hard. In addition, the hip flexors get a nice stretch.

While running, the balance and associated muscles are obviously challenged. These include the gluteal muscle and lateral core muscles such as oblique, multifidus, and spinal erectors. Likewise, various muscles in the lower leg, such as the peroneal muscles, are trained.

Tip: If possible, use a properly weighted dumbbell on the upper back instead of dumbbells. On the one hand, this increases the center of gravity, making more use of the compensatory muscles.

The Dumbbell Leash is still a great exercise. Keeping dumbbells will stimulate your forearms and upper traps. In addition, the dumbbell version is easier when you're just starting because of the lower center of gravity.

6 – Push Up

  Push Up

There's a Reason for Every US Branch Armed Forces uses push-up as a measure of physical fitness – a great exercise for chest, triceps, front Deltoids, core stability muscles and many others.

I started shortly after my first participation in the Army Basic Training Bodybuilding Competition. I obviously seemed to be super fit, but I only managed about 30 push-ups before I had to rest. In the end, I was able to do 100 consecutive push ups without stopping.

More interestingly, not only did my chest, front pelvis, and triceps not lose in size, but they also improved, though they did not have a single exercise! However, we did a lot of push-ups with different grip widths. In general, the closer your hands are, the more emphasis is placed on your triceps.

Aside from being an excellent exercise for the push muscles (and requiring absolutely zero equipment), another great benefit is how the push-up stimulates the muscles Serratus anterior – these finger-like muscles taken from the lats show up when a lean, muscular type takes a front double biceps posture. scapulae) when pressing, throwing, etc. flat against the posterior thorax, etc. A strong, healthy serratus anterior is of paramount importance for shoulder health. If all your horizontal pressures are done with your back on a bench, you probably will not challenge your Serratus at the club table and finally wish you, Mr. Winged Scapula.

Tip: No Swipe your elbows up when you push up. Hold them lightly in the sides. Your shoulder health and breast development will thank you.

Bonus Tip: Do not be Mr. Swayback. Keep your spine stiff throughout the movement by keeping your abdominals and glutes tight. Not only is this safer, it also affects the stability of your core.

7 – The Dip

  Dips

It affects the chest, front shoulders and triceps, so I had to add it. Dips are similar to push-ups with respect to the trained primary muscles. They are also similar in that the grip width affects the trained muscles. The tighter the grip, the more the triceps become the driving force.

A big difference between dips and push-ups is how much stressful dips are for chest, shoulders and triceps, and it's easy to resist dips

If you can make enough bodyweight dips for extra weight To use it, you can either hold a dumbbell between your crossed lower legs or add weight to a chain attached to a diving belt (which is the best option because it is more.) of course). Another, more modern option is wearing a weighted vest. I suppose you could also put stones in your pockets – whatever you have to do to make your body heavier and get in the right rep range.

Two Reasons Why This List Is Fantastic

If you look at this list, there are two things to keep in mind:

  1. Even if you could only do these seven exercises, you can still have an impressive physique and style build a respectable performance.
  2. These exercises require very few devices. Even if you train at home, you have no reason not to build a bad body.

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