There are hundreds of exercises out there. The numbers grow as more machines are invented and being introduced to gyms. While these "new" exercises can prevent boredom and develop smaller muscle groups, they are nowhere near as effective as "the basics". The following is a list of the 10 best weight training exercises. Your program should revolve around these movements, regardless of what you want out of your training. 1. DEADLIFTS. The best overall exercise because it works the entire body -- back, shoulders, torso, legs, and arms. This can be a dangerous exercise. Consult a trainer if you haven't tried this exercise before. 2. BARBELL SQUATS. The best exercise for the lower body. It works the quads, hamstrings, and glutes. It also works the torso, as it has to stabilize the weight across your shoulders. 3. BENCH PRESS/INCLINE PRESS. Either variation is a great upper body exercise, hitting the chest, shoulders, and triceps. 4. BARBELL BENT ROWS. Another good upper body builder. Targets the entire back, the trapezius, rear delts, biceps, and forearms. 5. BARBELL/DUMBBELL LUNGES. This is a good alternative to the barbell squat. It really hits the quads, hamstrings, and butt. 6. BARBELL UPRIGHT ROWS. A great strength builder for the shoulders, traps, and upper back. 7. MILITARY PRESS. The best exercise for building and strengthening the entire shoulder girdle. It can be performed seated or standing. 8. CHIN-UPS/PULL-UPS. An old classic. Great for the upper back, biceps, forearms and grip. No gym membership or expensive equipment needed. You only need something to hang from. 9. DIPS. Another effective movement that can be performed at home. Works the chest, shoulders, and triceps. There are different variations that target one muscle group more than the other. 10. BARBELL CURLS. The best exercise for building big biceps. Also a great builder of the forearms. These are known as "compound movements", meaning they work more than one muscle group at a time. This is what makes them the best exercises out there -- the more muscles worked. The better the results. |
