The top 5 lifting exercises, often referred to as the “big 5”, are:
- Squat – a compound exercise that targets the lower body, particularly the quadriceps, glutes, and hamstrings.
- Deadlift – another compound exercise that targets the entire posterior chain, including the lower back, glutes, hamstrings, and calves.
- Bench Press – a compound exercise that targets the chest, shoulders, and triceps.
- Overhead Press – a compound exercise that targets the shoulders, triceps, and upper back.
- Pull-Ups/Chin-Ups – a compound exercise that targets the back, biceps, and shoulders.
These exercises are often considered the foundation of a well-rounded strength training program, as they target multiple muscle groups and can help build overall strength and muscle mass.
- Squat:
- Begin standing with feet shoulder-width apart and toes pointing forward.
- Keep your chest up and your core tight as you begin to lower your hips down and back, as if sitting into a chair.
- Lower yourself until your thighs are parallel to the ground or slightly below, keeping your knees in line with your toes.
- Push through your heels to stand back up to the starting position.
- Repeat for desired number of repetitions.
- Deadlift:
- Begin standing with feet shoulder-width apart and toes pointing forward.
- Keeping your chest up and core tight, hinge at the hips and lower your torso down toward the ground.
- Grasp the barbell with hands shoulder-width apart, palms facing your body.
- Keeping your back straight, push through your heels to stand up straight, bringing the barbell up with you.
- Lower the barbell back down to the ground, keeping your back straight and core engaged.
- Repeat for desired number of repetitions.
- Bench Press:
- Lie down on a bench with your feet planted firmly on the ground.
- Grasp the barbell with hands shoulder-width apart, palms facing away from your body.
- Lower the barbell down to your chest, keeping your elbows tucked in to your sides.
- Push the barbell back up to the starting position, extending your arms fully.
- Repeat for desired number of repetitions.
- Overhead Press:
- Begin standing with feet shoulder-width apart and a barbell resting on your shoulders.
- Keeping your core tight and chest up, push the barbell straight up overhead until your arms are fully extended.
- Lower the barbell back down to your shoulders.
- Repeat for desired number of repetitions.
- Pull-Ups/Chin-Ups:
- Grip a pull-up bar with hands slightly wider than shoulder-width apart, palms facing away from your body (for pull-ups) or palms facing toward your body (for chin-ups).
- Engage your core and pull your body up toward the bar, keeping your elbows tucked in to your sides.
- Lower your body back down to the starting position.
- Repeat for desired number of repetitions