Hello everyone, the “ABC of Bodybuilding” project is in touch! Well, the long-awaited spring has arrived - the snow is melting, the birds are singing, and there is less and less clothing. There are only a few left before the beach season. 3-4 month, which means that now is the hottest time for those who decided to lose weight, bulk up and get the proportions they always wanted. Today's topic is basic exercises.

Spring can be felt not only on the street, but also in gyms and fitness rooms. In particular, if earlier such establishments were empty, now there is simply nowhere for an apple to fall, wherever you spit, there are new bodies and faces everywhere. The female half simply comes in an endless stream, and newbies arrive with every training session. Of course, on the one hand, all this cannot but rejoice, however, on the other hand, it is clear that people do not know what to grab onto, how and where to start their training. This is exactly what we will be dealing with today, i.e. We will learn how to properly organize your training process, what exercises and how to perform them technically correctly. in general, let's get acquainted with the basic exercises in bodybuilding or, more simply put, work on the basics.

So, let’s get comfortable, prick up our ears and pay attention, let’s go...

Basic exercises: a guide for beginners

I am always glad to see new faces in gyms, fitness centers, and because... In the spring-pre-summer season the movement is unreal, so I’m doubly glad. A lot of green, inexperienced people come to the gym, whose eyes simply run wild from the number of exercise machines and from the fact that there is so little time ahead, and the results were needed yesterday.

I would like to say that most of those passing through are very actively involved in the work at the first stage. They rush headlong from one simulator to another, trying to fit into 1 an hour-long training session on all machines at once. What did you want, time is running out, and there’s a lot to do: develop your shoulders, get rid of your stomach, and get your abs in 6 pump up some cubes and a lot more. There is, of course, a minority who have already heard at least a little about hardware, training programs and go with their own specific goal - for example, to try out the program of some eminent athlete live.

That those of others have the same question running through their heads: “Where should I start?”, “Which exercises should I do first?” And it must be said that this question requires the most detailed answer. In order to find a solution to the problem, let's dive into the theory.

In one of our previous articles (here in) we talked about the anatomy of human muscles and muscle groups. As we remember, the human muscular frame is made up of various muscle groups (both small and large), and a specific exercise involves one or another of them. Some exercises involve two or more muscle groups.

Now the question is: “If we want a comprehensive (from head to toe) affect the whole body at once, then what exercises will help us with this? Everything is very simple: those exercises that bring into work (use) the maximum possible number of muscles will help. In bodybuilding, they received a special name - multi-joint, basic exercises or, in common parlance, the base.

Note:

From many trainers you can hear the following words addressed to beginners: “Don’t know where to start? Screw the base.”

Very often, beginners are tempted to jump on the machines and “score” the base, because... in their understanding, this is something incomprehensible, complex, and they just have thoughts - I came to the gym to pump up my biceps, and not to do some kind of base. Often, those who come to the gym think: I need to pump up my chest, otherwise it lags behind other parts and they start doing exercises specifically for the chest, but often, for beginners, all the muscles lag behind, and therefore local training is far from the most effective. So, the moral - for a beginner to start building his body with local influence on some muscle - is fundamentally wrong.

To make it completely clear, I’ll explain it popularly: exercises on simulators are isolating movements that polish our body (like icing on the cake), and multi-joint exercises are the cake itself, which you first need to knock out of your body.

So, the basis of strength training for any beginner is basic exercises with free weights. They simultaneously affect different muscle groups (each of which does its own job), although none of them receive full load. This puts more muscle mass into action than any isolated, single-joint exercise. This makes it possible to work with heavy loads and ensure faster growth of muscle mass.

In order to completely dispel all doubts regarding the benefits of the “base” at the initial stage of training, I will give the advantages that it has:

• These exercises are more physiological than isolating (local) exercises - i.e. movements in them correspond as closely as possible to the anatomy of the human osteoarticular system, therefore the risk factor (with proper technique) kept to a minimum;
• When they are performed, less energy is consumed, because several muscle groups work at once, which redistribute the load;
• There is a rapid strengthening of the ligamentous and articular apparatus, due to the cumulatively greater load on the body, which allows for the growth of muscle mass in a much shorter period of time.

It should be remembered that without the correct technique for performing basic exercises, all your efforts will come to nothing. In addition, you can easily get injured and be disconnected from the training process for a fairly long period.

Therefore, we will pay the closest attention to technology, read on.

Basic exercises: technique

A classic set of basic exercises (which, by the way, moved to bodybuilding from the discipline) The following are considered: lying on a horizontal bench, squats with a barbell on the shoulders.

Also to multi-joint (not classic) can be attributed to the following: (barbell chest press), pull-ups on the horizontal bar, bent-over barbell rows, dips, and a couple of others. In general, as you already understand, these are all those exercises that involve a large number of muscle groups (from largest to smallest). Let's take a closer look at the technique of performing these three golden exercises in bodybuilding. Gold because it is on them that your entire training process will be based and the foundation for future muscle volumes will be laid.

Note:

If you think that recognized bodybuilding stars (For example, Schwarzenegger or Dorian Yates) you are not at all familiar with the basics, the technique of its implementation and you only pumped up due to your genetics and some special training programs, then you are deeply mistaken. Almost all athletes work with basic exercises, so for a beginner these exercises should be like a balm for the soul.

It depends on how well you master the technique of performing multi-joint exercises. (how well will you perform them), all further progress of training and the time period that you need to move to the next level in building your body depends.

Now about the technology itself. And we'll start with...

1. Deadlift

Despite the fact that newcomers devote too little time to the database (or not at all), that's half the trouble. The other “floor” is the lack of correct technique for performing the exercise. Very often in gyms you can observe rather depressing pictures - a person performs an exercise, thinks that he is doing it absolutely correctly, and then at one fine moment one of the trainers “fucks” his entire technique (and “fucks” for the cause).

And all because over time, the initially incorrect execution ceases to become a habit and the body automatically repeats this programmed program every training session. As a result, we have that the person seems to be already experienced (1-1,5 went to the gym for a year), and performed the basic exercise incorrectly, thereby robbing himself during the entire training period. Therefore, in order not to step on such a rake, but to immediately set yourself up and do everything correctly and correctly, you need to study all the nuances of the execution technique.

Well, let's get started.

The first of the big three exercises is the deadlift. This is an excellent basic free weight exercise that stimulates overall muscle growth.

The main workers here are (see image):

• Hamstrings ( 1 ) ;
• Buttocks ( 2 ) ;
• Spinal erectors ( 3 ) ;
• Latissimus muscles ( 4 ) ;
• Upper back muscles ( 5 ) ;
• Quadriceps ( 6 ) ;
• Adductor muscles ( 7 ) ;
• Forearms ( 8 ) ;

Starting position (see image)

So, step by step sequence of actions (preparation for execution) looks like this (see image):

1. Come close to the bar, feet narrower than shoulders and parallel to each other ( 1 ) ;
2. Squat down and grab the barbell with an overhand grip, slightly wider than shoulder-width apart. The arms are vertical, the shoulders are under the barbell, the gaze is directed straight up ( 2 , 3 )

Note:

There are two types of grip: power (multiple grip) - allows you to hold significantly larger weights and classic - two hands with palms facing you.

Execution technique

After you have moved to the starting position, i.e. Having completed all the steps and stood in a stance, you can proceed to the exercise. The sequence of actions will be as follows (see image):

1. Take a deep breath and, as you exhale, begin to pull the barbell. The separation is smooth and uniform (no jerking from the floor), the bar slides along the legs ( 1 ) ;
2. After passing the barbell through your knees, you should straighten up completely and slightly bring your shoulder blades together ( 2 );
3. Return to starting position.

So, an illustrative step-by-step series will be as follows.

During a deadlift, the erector spinae muscle serves to strengthen and stabilize the spine, while the gluteal muscles and hamstrings act to extend the spine in the lower back.

What to pay attention to:

• You need to lower and raise the barbell quite slowly and smoothly;
• The downward movement must begin by moving the pelvis back;
• The bar should slide along your thighs throughout the entire movement;
• The lower back should be arched;
• After passing your knees (lower movement), you need to lightly touch the floor bar with the weights.
• Mentally imagine that instead of lifting up, you press your feet into the floor;
• Breathing: inhale – slowly down, exhale – up.

Note:

Because multi-joint exercises are classified as heavy, then they must be done 1 once a week. If you are a beginner, then you should not take a lot of weight. (hang a lot of pancakes), just practice with the weight of the bar or small weights (By 10 kg per side of the bar), to hone the technique of execution and the filigree of movement. When working with heavy weights, use a weightlifting belt to protect your spine from unnecessary stress.

Errors

Despite the fact that I tried to present everything in as much detail as possible and demonstrate it illustratively, the following errors very often arise: rounded back ( 1 ), hitting the bar off the floor ( 2 ), when lifting, the pelvis overtakes the torso ( 3 ) (see image).

Try to catch errors (fix your attention), performed in the process of execution, and also memorize the movement until it becomes automatic and perform everything technically correctly from the very beginning. At first, a mirror, or more precisely, your reflection in it, can become a non-illusory assistant for you. Look at yourself from the outside (in the mirror) when you deadlift, and then mistakes will be minimized, if any occur at all.

Execution options

In addition to the classic version, there are the following options. These are deadlifts: straight legged, sumo style and block pulls (we will talk about them in our next issues). It should be said that this multi-joint exercise not only develops the athlete’s strength “from head to toe,” but also causes a neuro-endocrine response in the body - the release of anabolic hormones (including testosterone). So after performing a deadlift, you feel a surge of strength, including “masculine” strength.

Actually, we're done with deadlifts, let's move on to...

Barbell press

This is a multi-joint free weight exercise used to develop strength and mass in the muscle groups of the upper body. We can say that the barbell press is the most beloved and most popular exercise for all times and peoples. The main load in it is received by: (see image):

• Pectoral muscles ( 1 ) ;
• Deltoids ( 2 ) ;
• Triceps ( 3 )

Starting position(see image)

So, the step-by-step sequence of actions is as follows (see image):

1. Lie down on a bench and grab the bar with a grip slightly wider than shoulder-width apart; head - press tightly to the bench ( 1 ) ;
2. Bring your shoulder blades together, bend your lower back, spread your legs wide, let your feet rest firmly on the floor ( 2 ) ;

Execution technique

(see image):

1. Remove the barbell and bring it to your chest, then smoothly (as you inhale) lower it until it touches your lower chest ( 1 ) ;
2. As you exhale, press the barbell up and return to the starting position. The grip width should be such that at the bottom of the movement, the forearms are vertical ( 2 ) ;
3. During the exercise, the bar must move strictly in a vertical plane, and the elbows must be under the bar ( 3 ) ;
4. The shoulder blades remain retracted throughout the movement, the lower back is arched. Breathing: on inhalation - slowly down, on exhalation - powerfully up.

Note:

There are different options for placing your hands - classic, or medium. Narrow - the load shifts to the sternum and requires more effort from the triceps. Wide – the load shifts to the sides of the chest, reducing the effort of the triceps. You can do the press not at full (shortened) amplitude - this allows you to load the pectoralis major muscle more, relieving tension from the triceps.

Errors

When performing a bench press, the following errors often occur: raising the head/turning it to the sides, lifting the pelvis from the bench ( 1 ), incomplete range of motion ( 2 ) (see image).

Execution options

There are different options for performing the bench press: classic ( 1 ), with an arched back ( 2 ), with legs raised and arched ( 3 ) (see image).

Although this exercise is secretly the most favorite among bodybuilders, not all athletes can feel the work of the pectoral muscle, and therefore some simply exclude it from their training program.

That's it, the next exercise is next...

Squat with a barbell on your shoulders

This is a basic leg training exercise. It is best for increasing muscle mass and muscle strength throughout the body, but is mostly used to achieve bulging buttocks. (girls are your thing :)). The maximum impact is on (see image):

• Quadriceps (quadriceps femoris) (1 ) ;
• Hamstrings ( 2 ) ;
• Buttocks ( 3 ) ;
• Muscles of the lower back (static voltage) (4 ) .

Starting position (see image)

The step-by-step sequence of actions is as follows (see image):

1. Go to the power rack/rack where the barbell (bar with weights) is located, take a wide grip and go under it, then put the barbell on your shoulders and bend your lower back ( 1 ) ;
2. Remove the barbell from the racks, take a step back and place your feet shoulder-width apart, move your elbows back, squeeze your shoulder blades and tense your back muscles, look up ( 2 ) .

Execution technique

After you have taken the starting position, you can proceed to the exercise. The sequence of actions will be as follows (see image):

1. Inhale deeply and slowly squat until your thighs are parallel to the floor (or slightly lower), and as you exhale, return to the starting position. Remember, your knees should not go beyond your toes and you should not straighten them completely at the bottom ( 1 ) ;
2. Move your pelvis back as you move down (putting body weight on the heels and outer edge of the foot), your balance will be helped by leaning your body forward ( 2 ) ;
3. The back is arched throughout the entire movement. Breathing: inhale – down, exhale – up. The gaze is directed ahead ( 3 ) .

So, the illustrative step-by-step series will be as follows.

Note:

There is a small trick that will help you perform the exercise better, it sounds like this: you should take the bar strictly in the center, and you need to go under it with your shoulder blades drawn together in advance. Thus, a special layer of tense muscles is created on the upper back and above the shoulder blades, which will eliminate the unpleasant sensation of the pressure of the bar on the back.

Errors

Very often the following errors occur in this exercise: round back ( 1 ), bringing the knees together ( 2 ), lifting the heels and bringing the knees forward behind the toes ( 3 ), barbell on the neck ( 4 ) (see image).

Execution options

There are various options for performing squats with a barbell, and they depend on how the legs are positioned ( 1 ) and from the location of the barbell - front squats ( 2 ) (see image).

When your feet are already shoulder width apart ( 1 ), the vastus lateralis and abductor muscles are loaded. When your feet are shoulder width apart ( 2 ), all thigh muscles are worked out as much as possible. When the stance exceeds shoulder width ( 3 ), the emphasis shifts towards greater development of the inner part of the quadriceps, sartorius and adductor muscles.

In addition to performing squats with a barbell on your back, it can also be performed with a barbell located on the collarbone (upper chest), in this case, the load shifts from the gluteal muscles towards the quadriceps. If you are still new to bodybuilding (experience up to 1 year), then performing squats in a Smith machine may be an ideal option for you. This machine will provide better control over technique and overall increase body stability.

Note:

In order to perform a squat with a barbell technically correctly, you must first use the “lock” technique. It consists in sequential and simultaneous execution 3 actions: take a deep breath and hold your breath, tense all the abdominal muscles, arch the lower back. All this allows you to avoid excessive tilt of the body forward and the possible negative effects of large weights on the spine.

Actually, we finished with squats, and somehow imperceptibly our article also came to its logical conclusion (what, really? finally), but before I say goodbye, I’ll give you some interesting statistics that show the value of basic exercises. A scientific experiment was conducted in which it was found that muscles grow more from hormones than from training. (see image).

Exercises that have the greatest impact on the production of testosterone and growth hormone are just these three classic, basic ones. So screw it :) base! So, as always in conclusion, some results on all of the above await you.

Basic exercises: F.A.Q.

In order to assimilate all the material as much as possible and sort it out, remember the following advantages that basic exercises will give you.

• When performing basic exercises, the production of growth hormones and testosterone increases, which has the most beneficial effect on muscle growth;
• By gradually honing your technique and adding weight, you can achieve constant progress in your training;
• Maximum simultaneous involvement of a large number of muscles;
• Enormous energy consumption will inevitably lead to the “melting” of excess subcutaneous fat;
• All muscles will grow evenly
• There is no need to “pound” your body with grueling approaches and huge repetitions;
• The period of implementation of the “base” must be provided with appropriate support from.

Remember these benefits when you do your next multi-joint exercise, and progress will be obvious!

Afterword

So, dear readers, today we got acquainted with the big three, or basic exercises: deadlift, squat and bench press - these basic exercises are exactly the foundation on which you will build your initial muscle frame. From this moment on, it is multi-joint exercises that are your initial task in training and the foundation for the future that will allow you to progress further, so pay close attention to the above exercises and especially the technique of performing them.

PS. Yes, I completely forgot, don’t even try to do the exercise like this...

PS2. If you have any questions, something is unclear or anything else, write in the comments, I will be glad to help.

This program is well suited for both beginners and athletes returning to strength sports after a long break. Its main advantage is simplicity.

What is the essence of the training program?

The program consists of five exercises:

1. Back squat: 5 sets of 5 reps.

2. Bench press: 5 sets of 5 reps.

3. Deadlift: 1 set of 5 reps.

4. Standing barbell press: 5 sets of 5 times.

5. Bent-over barbell row: 5 sets of 5 reps.

These exercises consist of two workouts:

1. Workout A: squats, bench press, bent over row.
2. Workout B: squats, bench press, deadlift.

You work out three times a week and constantly alternate between workouts A and B. You rest at least one day between two workouts.

Here is an approximate training schedule for the week:

1. Monday: training A.
2. Tuesday: rest.
3. Wednesday: training B.
4. Thursday: rest.
5. Friday: training A.
6. Saturday and Sunday: rest.

You start the next week with workout B.

To avoid missing workouts and track your progress more easily, you can download the StrongLifts 5×5 app. It has a schedule with exercises that you can customize. You mark completed approaches and repetitions right during the workout, after which the rest timer starts.

The application also contains a video with exercise techniques, a training history, and after the first three classes you can track your progress.

The paid version has a schedule of warm-up approaches, a pancake calculator, integration with Google Fit and Health (iOS), and the ability to mark approaches without removing the screen lock.

What weight to start with

If you're already familiar with the exercises and doing them with proper technique, choose the maximum weight you can handle for five sets of five reps.

If the exercises are new to you or you haven't done them in a long time, start with half your five-rep maximum or even less:

1. Squats, bench press, standing press: 20 kg (barbell without weights).
2. Deadlift: 40 kg (hang two 10 kg plates on the bar).
3. Bent-over barbell row: 30 kg (hang two 5 kg plates on the bar).

In the first weeks you will feel very easy, but the weight will increase quickly. In just four weeks you will be squatting 30kg more and bench pressing 15kg more.

Start back squatting and you can reach 100kg in 12 weeks.

How to gain weight

1. Squats. If you were able to complete five reps on all five sets, next time add 2.5 kg - small 1.25 kg pancakes on each side. If you couldn't do five reps, keep working with that weight until you can.
2. Bench press, standing barbell press, bent-over barbell row. Men add 2.5 kg, women - 1 kg.
3. Deadlift. Add 5 kg - 2.5 kg on each side. The deadlift uses more muscles so you can add weight faster.

If the gym doesn’t have 1.25 kg weight plates, buy your own and carry them to training.

How to warm up

Don't do too much cardio before your workout, as this can tire out your leg muscles before squats. Three to five minutes of brisk walking or gentle jogging will be enough.

If you're doing exercises with an empty bar, you don't need warm-up sets because the weight is too light. You can do two sets of five.

When you move up to heavier weights, warm-up sets are a must. They allow you to warm up your target muscles and test your technique.

Perform two warm-up sets of five reps with an empty bar. After this, add 10–20 kg each and perform 2–3 times until you reach your working weight.

Don't rest between warm-up sets. Pause only after them, before starting an approach with working weight.

How long to rest between sets

At first, because the weights are light, you won't need much rest. But when the weight starts to increase, it may take longer to recover from a set.

1. 1.5 minutes if you finished the last set without much effort.
2. 3 minutes if you had to work hard to finish the set.
3. 5 minutes if you reach muscle failure on the last rep.

You can also navigate by your breathing. If you have pain during exercise, rest until it is completely restored.

What are the goals and timing of the training program?

Plateau: what to do when there is no progress

The first thing to do if you are unable to complete a set is to rest longer. Place the bar down and wait 5 minutes and then try again.

If it doesn't work this time, check if there are any errors:

1. Have not warmed up well: a lack of warm-up approaches forces you to exercise on cold muscles, and an excess of them tires them.
2. They did it with bad technology. Incorrect bar trajectory increases the risk of failure.
3. Missed training. If you don't load your muscles consistently, you don't grow.
4. Did too much cardio or extra exercise, which slowed down your recovery.
5. Didn't get enough sleep. Lack of sleep slows recovery.
6. We didn't eat. Lack of nutrients also slows down recovery.

If you can't complete all sets and reps for three workouts in a row, you may want to reduce the weight or number of sets and reps.

How to reduce the load

You will not be able to gain weight constantly; sooner or later the process will stop. If the working weight does not increase for three workouts in a row, reduce the load as follows:

1. Three sets of five reps.
2. Three sets of three repetitions.
3. One set of three reps and two sets of three reps with -5% of the weight.

You can also reduce the weight by up to 10% of the working weight and add it again, monitoring the technique and correcting your mistakes.

Why this training program is effective

There are several factors that make the 5×5 program very effective:

1. Free weights. You have to maintain your balance, which puts extra strain on your muscles.
2. Minimum equipment. All you need is a barbell and a bench, so you can do 5×5s in any gym or garage.
3. Multi-joint exercises. Compound exercises use more muscles and therefore allow you to lift more weight.
4. Easy start. Light weights in the first workouts allow you to test your technique and avoid injury.
5. Intensity. The workouts are hard, but short. You finish before you get tired and therefore always stay focused.
6. Progressive overload. Consistent weight gain forces your body to adapt faster. The muscles become larger, the bones and tendons become stronger.
7. A clear plan and confidence. You know what to do in each workout and are confident that the program is working.
8. Excitement. You are wondering how much weight you can get to, how long you can keep increasing the weight. This adds excitement and makes many people challenge themselves.
9. Simplicity. There is no need to invent, search and select. You master the technique once, and then just add weight.

The program has no gender restrictions. It is suitable for different ages, including healthy teenagers and people over 40 years old.

Of course, this program will not appeal to everyone. For example, if you like variety, doing five exercises every day will quickly get boring. As a result, you will lose motivation and quit training.

If you like consistency and need a clear plan of action, 5 × 5 is ideal for you and will help you achieve good results.

There are different types of exercises in bodybuilding, which can be divided into:

• multi-joint– work with a barbell, free weight, body weight;
• isolated– work on simulators, blocks, frames.

They differ from each other in that the first are basic exercises for gaining weight, and the second are grinding/polishing, cutting out specific parts from the total volume of the mass.

The classic basic exercises in powerlifting are:

There are more basic exercises in bodybuilding; a complete list of basic exercises by muscle group in bodybuilding is presented below.

The bench press is a basic free weight exercise. To perform it, lie down on a bench, lower the barbell until it touches your chest, and then raise it until the elbow joint is fully straightened. The grip should be wide enough, wider than shoulder width. In bodybuilding, the bench press is used as an exercise to develop the muscles of the chest, triceps, and anterior deltoids.

The incline bench press allows you to work the upper sections of the chest muscles (if performed in a head-over-toe position) or their lower sections (if performed in a head-down position).

When pressing dumbbells, the lowest point of movement is much lower than when pressing a barbell, which allows you to perfectly work the pectoral muscles. In addition, you can change the trajectory of movement, squeeze dumbbells located in parallel, bring them together at the top point, which engages new muscle bundles and has a slightly different effect on them.

Due to the fact that dumbbell flyes involve the same muscles as the bench press, the load is focused on the inner edge and middle of the pectoralis major muscle. In this case, the chest is given a convex shape, a clear separation between its muscles is achieved. Flying is also done to improve the relief of the pectoral muscles. By performing this exercise you can improve your results in wrestling, tennis, boxing, gymnastics, acrobatics, basketball, badminton.

This assistance exercise is aimed primarily at strengthening the pectoral muscles, latissimus dorsi and, indirectly, the triceps. Pullover is usually performed as an additional exercise when working on the pectoral muscles.

One of the main exercises to strengthen the back muscles. To perform, you need a horizontal bar or crossbar, which is easy to make even at home. This is the simplest exercise, but its value lies in the fact that it is basic and allows you to use a large number of different muscle groups.

As a compound movement, the deadlift involves almost every muscle, either to stabilize the position or to lift the weight. This exercise is used to build strength and mass in the muscles of the legs, back, and indeed the whole body.

By regularly performing this exercise, you can develop the latissimus, teres major muscles, and also influence a number of others, which will allow you to achieve visual and actual thickening of your back. This exercise is used as a complement to various deadlift variations in order to fully work out the back muscles.

This exercise allows you to create an aesthetic V-shaped torso. In this case, the arms should not go back, but move strictly in the plane of the body. The grip should not be wide; it is optimal when the forearm is perpendicular to the bar at the lowest point. The back should bend and the legs should be supported.

already described above

Squats with a barbell primarily engage the quadriceps; the synergists (helping with movement) in this case are the gluteal muscles, soleus muscles along with the adductor muscles of the thigh. The calf and thigh muscles act as stabilizers. The back extensors, abdominal muscles and others also work.

The exercise perfectly develops the calf muscles. You can perform it both sitting and standing. To achieve the best result, it is wise to combine both options.

Performing this exercise requires very simple equipment - parallel bars. You can find them in almost any yard, not to mention gyms. For the development of the triceps and pectoral muscles, this is perhaps the best exercise. This also applies to a large number of auxiliary muscles located in the shoulder girdle. Push-ups allow you to effectively work out your triceps and chest, but the degree of load depends on the position of your arms.

In order to increase the strength and volume of the triceps, use the French press. It affects all triceps bundles, especially the upper and long ones. This also allows you to visually increase the volume of your arm.

To develop the upper part of the triceps and increase its strength and size, you should use a close-grip bench press. Moreover, despite the highest working weight compared to other triceps exercises, this exercise is used, as a rule, as a supplement to pumping up the triceps. The reason is simple: in addition to the triceps, the front deltoids and the upper pectoral muscles work. Another advantage of the close-grip bench press is that you can really work on the shape of your triceps. When this muscle goes into failure, and the performer continues the exercise with the help of the anterior deltoids and chest muscles, it is these repetitions that allow for excellent grinding of the triceps.

You can increase strength and mass in your biceps with this basic exercise. The load is distributed evenly across both biceps, the muscles of the inner surface of the forearm and the brachialis muscle.

If you change the grip width, you can shift the load to different biceps bundles. The narrower the grip, the more the internal beams work. And vice versa.

In order to develop the biceps brachii and forearm muscles, dumbbell bicep curls are used. The exercise involves turning your hands outward while lifting. This allows you to achieve maximum contraction of the biceps and synergistic muscles. For training the biceps, this exercise is considered one of the best, since turning the palm when bending the elbow adds efficiency.

Most bodybuilders use this basic exercise to develop the shoulder girdle. It perfectly loads the middle and anterior deltoids, as well as the upper trapezius muscles.

To develop the triceps and shoulder girdle muscles, it is recommended to perform dumbbell or barbell overhead presses in a standing position. Here the main load falls on the deltoids, with the main emphasis on the anterior section, as well as the triceps.

With this exercise, the rear deltas, rotator cuff muscles and trapezius muscles are pumped. Bent-over dumbbell raises are best for developing the shape and definition of the deltoid muscles.

The exercise is suitable for working the middle deltoids, upper and middle trapezius. Also, the pull to the chin separates the trapezius from the deltoids, allowing you to draw and hone the shape of the trapezius muscles, as well as outline a clear line between the deltoids and the trapezius.

Shrugs are used to develop the trapezius muscle. The exercise is quite simple: holding the weight in straight arms, lowered along the body, raise the shoulders as high as possible, then lower the shoulders back without bending the arm at the elbow. Shrugs are usually performed with weights, dumbbells, barbells, or on a special machine. In this case, the bar can be placed both in front of the hips and behind the body.

Basic exercises and technique - Video

Classic exercises to add to your regular workout that will help you stay in shape at any age!

Not all training programs are equally suitable for specific age groups. However, incorporating the 5 basic, classic exercises listed in this article into your workout routine will help you stay in shape at any age!

The desire to maintain a toned physique and excellent physical shape does not disappear with age. Of course, as you get older, you'll likely have to make some adjustments to your workout plans and goals—and spend less time hanging out on the wall bars or lazily hitting the treadmill—but some basic exercises should definitely remain part of your program as you age. any age.

Not sure which exercises should form the basis of your workout? Don't worry, we will help you! Unless you're suffering from a specific injury or serious health problem, the five exercises in this article should have a lifelong place in your routine. These are ideal exercises that can benefit anyone, regardless of age.

1. Squats

Squats are often called the king of exercises, and for good reason! You can perform this complex compound exercise anywhere, it is one of the best exercises for the lower body and has massive applications in everyday life. Squats work all the big muscles in the back and front of your legs—the quads, hamstrings, and glutes.

Start with regular bodyweight squats and move on to barbell squats over time, gradually increasing the load.

2. Deadlift

The deadlift is a two-moment exercise that focuses on developing the upper and lower body. During its execution, several muscle groups are involved, including the back, buttocks and legs. However, the deadlift is one of those exercises that is very often done incorrectly, so make sure you learn how to perform the deadlift with proper form and technique before adding load.

When learning to deadlift, it is recommended that you videotape your technique if possible and get feedback from an experienced coach or professional athlete. Even if you work out at home and don’t have a barbell, don’t worry! Deadlifts can also be done with dumbbells.

3. Plank

Regular planking will help you strengthen your core muscles, and in particular, form sculpted abs, make you look good, and also prevent back pain and improve your posture. Plus, doing the plank is very easy! Lie on the floor with your stomach down, bend your elbows 90 degrees and go into a position lying on your forearms and tips of your toes. Your elbows should be directly under your shoulders.

Keep your body as straight as possible, tighten your abdominal muscles and do not relax. Hold this position for as long as possible: it is recommended to perform the plank for about 30 seconds, depending on your strength. If you feel that the exercise has become too easy, try leaning on only one leg.

4. Farmer's Walk

This functional movement can be performed both in and outside the gym. Imagine that you are carrying heavy bags; simply lift two weights of equal weight (for example, dumbbells) and hold them on either side of your body with your arms outstretched. Move towards a specific goal for a certain amount of time or a specified distance, and then slowly lower the weights to the ground.

The Farmer's Walk is a great exercise for improving endurance, developing major muscle groups and strengthening the entire muscle corset.

5. Turkish Rise

Doing this functional exercise is actually harder than it looks! The Turkish get-up requires knowledge of a specific technique and sequence of movements and uses different muscles. This exercise targets the development of all muscles, especially the core muscles. The essence of the exercise is to gradually lift the body from a lying position with a weight in the hand, and the arm should be constantly extended upward above the head. At first, it is recommended to perform the exercise several times without weights to get used to it.

We often hear from various fitness bloggers that without doing basic exercises there can be no growth. What confirms their effectiveness? In this article we will try to answer this question, and also figure out how to do basic basic exercises and how to implement them into your training process.

What are basic exercises?

Basic exercises are those in which several muscle groups are involved in movement, and at the same time several joints are flexed or extended at once. Due to this, the body receives stronger training stress, the secretion of its own anabolic hormones increases, and the desired result is achieved much faster. In basic exercises, you can use a larger working weight, which is why it is believed that they form the strength “foundation” of an athlete.

The best basic exercises for different muscles

There are both basic and isolation exercises for each muscle group. It is especially important to perform basic exercises for beginner athletes. This way you will quickly lay a certain strength base, from which it will later be easier for you to build muscle, improve the functionality of your body, or increase record weights in strength movements.

It is worth noting that not all athletes will benefit from regular exercise. Many of them involve a strong axial load on the spine. Carry them out not recommended for herniated discs and protrusions, especially in the lumbar region. In addition, performing these exercises with huge working weights is quite a traumatic activity, and the slightest deviation from the correct technique can not only aggravate existing health problems, but also cause new ones to arise.

Below we provide a partial list of basic exercises for each muscle group. They are suitable for both men and women, the most important thing about them is maintaining the correct technique.

Basic leg exercises

Let's first talk about basic leg exercises. After all, many ignore this muscle group, but in vain.

Barbell Squats

– This is one of the fundamental exercises in any sport. Deep squats provoke a powerful release of testosterone, which helps to recover and progress faster. In this movement, almost all muscle groups of your body work in one way or another. The main dynamic load falls on the quadriceps, hamstrings, spinal extensors, gluteal muscles and hip adductors. When working with serious weight, a significant static load falls on the abdominal muscles, shoulders and trapezius muscles.

The main thing in this exercise is to monitor your breathing (exhale strictly when lifting) and keep your back straight throughout the entire movement - this way you will protect yourself from injury.

A clear position of the head helps stabilize the movement - the gaze should be directed strictly in front of you or slightly upward, this will make it psychologically easier for you to get up from a lower position.





Leg press

It cannot fully replace heavy squats with a barbell, but the load on the legs is no less: the front, back and inner thighs and gluteal muscles work.

The most important thing in this exercise is not to overdo it with the working weight. This will make it more difficult for you to control the correct position of your knees. If you bring them inside the trajectory of movement, you risk injury to the ligaments. It is also important to work in a comfortable amplitude. Do not try to lower the platform as low as possible. The geometry of most exercise machines is designed in such a way that at the lowest point your spine will be rounded in the tailbone area. This is an extremely traumatic position.





Lunges

You can perform lunges with your own weight, or. In any variation, you will use all areas of the leg muscles. Depending on the width of the step, the direction of movement and the position of the foot, you can slightly emphasize the load in one area or another, but such a load will create stress for the entire muscle mass and will lead to faster progress.




Sumo deadlift

This is one of the “big three” exercises. A wider stance of the legs shifts almost the entire load to the adductor muscles of the thigh and quadriceps. The hip biceps and spinal extensors are also actively involved in the movement. The amplitude of movement in the sumo stance is slightly shorter, but this does not cancel the powerful static tension in the abdominal muscles, back, trapezius and arms.

The correct technique for performing a sumo deadlift involves a deep squat in the starting position and maintaining a straight back throughout the entire exercise. This way you minimize the risk of back injury or umbilical hernia.




Basic exercises for the back

Now let's talk about how to achieve a powerful muscle corset and rock your back.

Pull-ups on the horizontal bar

The crossbar is a wonderful exercise machine with which you can work the entire muscle mass of the upper back. If you are, then the work involves the latissimus dorsi, trapezius and rhomboids, posterior deltoid muscles, as well as the teres major and minor muscles.

If you use more, then the arm muscles will be strongly involved in the work: biceps, brachialis and forearms. To partially reduce the load on your arms, use wrist straps. If you want to stress your back muscles even more, do a slight arch in the thoracic spine and squeeze your shoulder blades together at the top of the amplitude.





Bent-over barbell or dumbbell row

Horizontal rows thicken your back, which is important for building a massive torso. loads the entire mass of the upper back, rear deltoids and biceps. Also, a strong static load is placed on the spinal extensors and abdominal muscles. Experienced athletes will be able to focus the load on one or another area of ​​the latissimus muscles. If you want to put more stress on your lower lats, use a reverse grip and pull the bar straight toward your waist. If your goal is a strong upper lat, rhomboid, and trapezius, work with an overhand grip and lift the barbell toward the bottom of your ribcage.





It helps to pump up your back just as well. This is a one-way movement, so the stabilizer muscles will work even more here: the spinal extensors, abs and deltoids. It is recommended to perform both of these exercises with moderate weight and not to use cheating (swinging the body).

It is much more important to involve the back muscles as much as possible, bringing the shoulder blades together at the top point, than to try by all available means to throw a barbell or dumbbell up.

T-bar row

Almost every modern gym has a special machine for working out the back muscles - the T-bar. They come in two types: with and without chest support. A variation of the T-bar row with a chest support allows you to almost completely imitate the performance of a bent-over barbell row, but with only one difference - due to the fixed position, the axial load on the spine is minimized. Working in the machine without support does not achieve this, but by constantly maintaining the tilt, all back muscles work statically throughout the entire approach.

Another plus of this machine is that there are more grip variations. For example, a narrow parallel grip allows you to perfectly work the middle of the back; you cannot imitate such a movement by working only with a barbell or dumbbells.

If your gym doesn’t have such a machine, it doesn’t matter. You can imitate the T-bar row using a regular Olympic barbell and a handle with a narrow parallel grip from a block back machine. In any case, this exercise is worth doing on a regular basis - your back will quickly become more lumpy and massive.




With the classic setting of the legs, it implies a shift in the load on the back muscles. The classic stance involves placing your feet shoulder-width apart, your hands holding the barbell a little wider, and doing a slight squat and leaning forward. Keep the barbell as close to your shin as possible, then the trajectory of movement will be strictly vertical. The legs work here only at the moment the bar lifts off the floor; mainly the buttocks and hamstrings work. But you go through the upper 2/3 of the amplitude due to the work of the spinal extensors. A strong static load falls on all the muscles of the upper back, trapezius and biceps. It is fundamentally important to keep your back straight throughout the entire approach.

Performing “hump rows” is one of the most common mistakes among beginner athletes, but under no circumstances should you lift serious weight this way, it can put an end to your sports career.

It is very important to breathe properly while performing deadlifts. Exhaling too late will increase intracranial pressure, which can make you feel dizzy and may force you to stop your workout. If you want to increase your strength and work on the upper phase of the movement, perform deadlifts from plinths (stands). This will reduce the load on your legs to almost zero, and you will be able to pump your back even more.





Basic chest exercises

When considering basic exercises for the chest, one cannot help but dwell on the following.

- probably the most common exercise in all gyms. For many, it is important here to lift as much weight as possible, and not to try to pump up the chest. Therefore, this exercise cannot be called isolated; the triceps and shoulders work here no less than the pectoral muscles. The static load falls on the spinal extensors, latissimus and trapezius muscles of the back, biceps and abdominal muscles.

Many athletes squeeze their shoulder blades together as much as possible, arch their lower back, bridge and use a wide grip - this shortens the range of motion and further reduces the load on the chest muscles. However, this exercise is considered one of the most effective for gaining muscle mass. This is true, because all the muscles of the shoulder girdle work here in one way or another. You can perform the barbell press while lying on an incline bench or lying upside down. This places some of the load on the top or bottom of the chest, respectively, but the load on the triceps and front deltoids will not disappear.




Dips

- This is an equally effective exercise for working the lower chest, but the triceps and anterior deltoids are no less involved. Of course, the correct position of the body and elbows will help you focus on working one or another muscle group. If you spread your elbows to the sides and bend forward slightly, your pectoral muscles will work harder. If you keep your back straight and move your elbows along your body - triceps.

However, many athletes ignore such technical subtleties. If you do not have problems with your elbow joints, then you can allow yourself to do this exercise both during chest training and during arm training. If necessary, use additional weights in the form of a disk or dumbbell suspended from your belt.




In common parlance, this movement is often called simply “wiring.” This exercise should also be considered a basic exercise, since it will be difficult to achieve truly impressive volume of the pectoral muscles without it. The pectoral muscles really “love” the accentuated stretching phase; for them this is a very powerful impetus for growth. Therefore, combine dumbbell flyes with two or three pressing exercises performed at different angles - this is quite enough for productive training and further progress.




Basic hand exercises

Now let's discuss basic exercises for the arms and shoulders.

Close grip bench press

This is a fundamental movement for triceps growth. Here all three of its bundles work evenly, as well as the inner part of the pectoral muscles and the anterior deltoids. When performing, it is important to extend your arms in the same trajectory. To do this, concentrate on the position of your elbows; they should be pressed against the body at all times.

The triceps is a fairly stubborn muscle. In order for it to grow, you need to do both strength work and simply pump blood into the muscle in a higher repetition mode. That is why, when gaining muscle mass, it is recommended to focus on this movement, because your strength indicators in it will not be much lower than in the classic bench press with a wide grip.




Barbell curl

The biceps brachii muscle is a relatively small muscle group, and almost all exercises for its development come down to one thing - flexing the elbow joint. This is exactly what it is, but here you can vary the width of your grip and the position of your elbows to work both heads of the biceps evenly. In addition, this movement places a strong static load on the anterior deltoids and trapezius muscles, while the spinal extensors and abs play the role of stabilizers.




Basic shoulder exercises

Let's look at the most effective exercises that will help strengthen your shoulders.

Military standing barbell press

In this movement you work all three deltoids, triceps and a little of the upper chest.

In addition, it is very important for the development of control over the entire body, because all other muscle groups play the role of stabilizers to one degree or another.

This movement places a fairly strong axial load on the spine, so it is recommended not to chase record weights in it and, if necessary, use an athletic belt. If you want to reduce the load on your lower back, do seated barbell or dumbbell presses instead. There are still numerous debates regarding the correct way to lower the barbell: behind your head or in front of you.

There is no fundamental difference in the load, simply due to the structure of the shoulder joint and its natural flexibility, some athletes find it more convenient to perform a barbell press from behind the head. The fact that this makes the rear delts work harder is one of the most common fitness myths.




Barbell row to the chin

Despite the fact that the target muscle group when performing A set of basic exercises for men

These workouts with basic exercises are a classic three-day split (working different muscle groups on specific days of the week). You can use it at any stage of training, but you will get the greatest results from it during the period of mass gain.

Muscles trained	Exercises		Rest time between sets
Chest + triceps + abs	Bench press on a horizontal bench	4x6-10	1-1.5 min.
		4x8-12	1-1.5 min
	Dips with extra weight	3x12	1 min.
	Close grip bench press	5x8-10	1-1.5 min.
	Hanging Leg Raise	4x15-20	1 min.
Back + biceps	5x5	2-3 min.
	Wide grip pull-ups	4x8-15	1.5-2 min.
	Bent-over barbell row	3x8-12	1.5 min.
	Bent-over dumbbell row	3x8-12	1.5 min.
	Barbell curl	4x12-15	1 min.
Legs + shoulders	Barbell Squats	5x5	2-3 min.
	Leg press	4x6-12	1.5-2 min.
	Lunges with a barbell	4x10-15	1.5-2 min.
	Sumo deadlift	4x8	2-3 min.
	Military standing barbell press	5x8-12	1.5-2 min.

A set of basic exercises for women

The principle of basic training is the same for both men and women: we just try to do multi-joint movements intensively. The only differences will be the order of the exercises, the number of repetitions and the rest time between sets. This will allow you to train productively, get rid of extra centimeters, but not be too “killed” in the gym.

Muscles trained	Exercises	Number of approaches and repetitions	Rest time between sets
Chest + triceps + abs	Bench press on a horizontal bench	4x8-12	2-2.5 min.
	Incline bench press	3x8-12	2-2.5 min
	Dips	3x10	1 min.
	Close grip bench press	4x8-12	1-1.5 min.
	Hanging Leg Raise	4x15-20	1 min.
Back + biceps	5x5	2-3 min.
	Wide grip gravitron pull-ups	4x8-12	1.5-2 min.
	Bent-over barbell row with reverse grip	3x10-12	1.5 min.
	Barbell curl	4x12-15	1.5 min.
Legs + shoulders	Lunges with a barbell	4x10-15	1.5-2 min.
	Leg press	4x10-12	1.5-2 min.
	Barbell Squats	4x8-10	2-3 min.
	Seated barbell press	5x8-12	1.5-2 min.