In this era, everything seems to be in need of a fresh start. This is also true for bodybuilding training. New ideas and new methods are constantly emerging. However, as a bodybuilder, if you become addicted to the endless stream of new exercises and neglect the fundamental bodybuilding movements, it's like taking a slap in the face. Don't let your barbells and dumbbells get dirty. Now, carefully review the following 10 essential training exercises, and consistently use them as the core of your training. You'll be on the path to success.
Squats are one of the most popular choices among athletes. As the squat warrior Frederick Field once said, "This exercise should be suitable for everyone from housewives to weightlifters." Squats primarily target the muscles of the buttocks, quadriceps, hamstrings, erector spinae, and waist. They can increase bone density in the spine and legs, enhance overall strength, and improve body coordination.
The most basic squat movement is the standing barbell squat, but there are many variations, such as sumo squats, single-leg squats, barbell neck squats, lunge squats, free squats, weightlifting squats, dumbbell deep squats, Smith machine squats, squat jumps, hack squats, jump squats, and fitness ball squats.
To perform a proper squat:
- Use a barbell rack to prevent the bar from slipping.
- Place the bar on the trapezius muscle, not on the neck or too low.
- Stand with feet shoulder-width apart or slightly wider, toes pointing outward at about 35 degrees.
- Ensure knees and toes point in the same direction and that knees do not go beyond the toes during the movement.
- Keep your chest tight and look up.
- Engage your core.
- Maintain a natural spinal curve and avoid bending the spine under heavy loads.
- Keep your knees straight but not locked.
- Lower down until your thighs are at a 90-120 degree angle.
- Inhale when descending, exhale when rising, and avoid holding your breath.
Bench press is another fundamental exercise in bodybuilding. The question "How much can you push?" is often asked by fitness enthusiasts. This movement is particularly popular in the West, and many gyms have multiple bench presses, even on busy nights.
Bench press mainly targets the front portion of the pectoralis major, triceps, and deltoid muscles. It improves pushing force, throwing power, and upper body posture.
The most common form is the flat barbell bench press, but other variations include incline and decline barbell presses, flat dumbbell presses, and Smith machine presses. Similar movements include push-ups and close-grip bench presses, which focus more on the triceps.
To perform a correct bench press:
- Use a barbell rack to secure the bar.
- Position your head so that your eyes are directly under the bar when it's not being lifted.
- Grip the bar slightly wider than shoulder width, forming a rectangle with your chest, forearms, and the bar.
- Keep all six points stable: two feet, hips, two shoulder blades, and head.
- Maintain a natural spinal curve without arching your back.
- Keep your elbows below the bar throughout the movement.
- Move the bar vertically above your chest.
- Lower the bar to touch your chest.
- Exhale when pushing up, inhale when lowering.
- Avoid bouncing the bar off your chest.
- Do not lock your elbows at the top of the movement.
- Keep your feet, head, and hips grounded. If the weight is too heavy, reduce the load or seek assistance.
Parallel bar dips are an effective exercise for the chest, triceps, and lower pectoral muscles. There are two main forms: one that focuses on the lower part of the pectorals and another that involves the triceps.
Correct technique:
- Hold the bars with both hands, keeping your wrists straight and arms perpendicular to the bars.
- Slowly bend your elbows to about 90 degrees.
- Keep your chest forward and knees bent.
- Avoid locking your elbows at the top of the movement.
- If you can do more than one rep, consider using a strap or hooking your feet around a dumbbell to add resistance.
Deadlifts are a crucial compound exercise for building strength and muscle. Despite its intimidating name, it's a must for serious trainees.
Deadlifts target the erector spinae, biceps, quadriceps, gluteus maximus, trapezius, and forearm flexors. Variations like the straight leg deadlift and Romanian deadlift focus on the hamstrings.
Correct technique:
- Use a mixed grip to prevent the bar from slipping.
- Stand with feet shoulder-width apart or slightly wider; a wider stance is for sumo deadlifts.
- Tighten your chest and look up.
- Maintain a natural spinal curve without rounding your back.
- Engage your core by contracting 30% of your abdominal muscles.
- Lift the bar close to your body.
- Avoid leaning forward or arching your back at the top of the movement.
- If your grip is weak, use a power belt.
Pull-ups are excellent for developing the latissimus dorsi, lower trapezius, biceps, and forearm flexors. They improve upper body strength and stability.
Popular techniques include wide grip, neutral grip, close grip, and assisted pull-ups. High pull-ups involve lifting a weight instead of just your body.
Correct technique:
- Grip the bar either fully or open, ensuring it doesn't slip.
- Tighten your chest and look up.
- Engage your core by contracting 30-40% of your abdominal muscles.
- Pull your body up until your chin touches the bar.
- Lower yourself slowly until your arms are almost fully extended (170-175 degrees).
- Avoid swinging your body to gain momentum. If you can't do 3-4 standard pull-ups, use a pulley or lever system.
- Once you can do 15 correct reps, add resistance by using a strap or hanging weights.
Rowing exercises target almost all the back muscles, including the biceps, diaphragm, and forearm flexors. The square muscles, erector spinae, glutes, and quads also work to stabilize the body.
Common variations include barbell rows, dumbbell rows, T-bar rows, pulley rows, and Smith machine rows.
Correct technique:
- Maintain a natural spinal curve.
- Pull the bar to your lower abdomen or midsection.
- When lowering the weight, keep your elbows straight while keeping your back muscles engaged.
- Keep your chest up.
- Move your arms, not your spine.
- Contract your core by engaging 30-40% of your abdominal muscles.
Upright rows are great for the deltoids, trapezius, biceps, and forearm flexors. They also engage the core and spine to maintain stability.
Common variations include barbell upright rows, dumbbell upright rows, rope upright rows, and Smith machine upright rows.
Correct technique:
- Choose a narrow or shoulder-width grip.
- Slightly bend your knees and lean your upper body forward by 5-10 degrees.
- Keep the bar close to your body throughout the movement.
- Pull the bar up to your collarbone, raising your shoulders as high as possible.
- Inhale while pulling up, exhale while lowering.
- Avoid relaxing your elbows at the bottom of the movement.
- Engage your core by contracting 30-40% of your abdominal muscles.
Shoulder presses are essential for building shoulder strength and size. They also engage the core and back muscles for stability.
Variations include barbell shoulder presses, dumbbell shoulder presses, Smith machine shoulder presses, and Arnold presses.
Correct technique:
- Maintain a natural spinal curve.
- Avoid protruding your stomach.
- Choose a full or open grip.
- Keep your hands straight and the bar above your forearms.
- Lower the bar slowly.
- Keep your elbows under the bar.
- Press the weight overhead, not in front of your body.
- Avoid locking your elbows at the top.
- If sitting, adjust the backrest to about 100 degrees instead of 90.
Curls are focused on the biceps, brachialis, and forearm flexors. They also engage the core and back muscles for stability.
Common variations include barbell curls, dumbbell curls, reverse curls, hammer curls, cross curls, and concentration curls.
Correct technique:
- Engage your core by contracting 30-40% of your abdominal muscles.
- Keep your chest tight and look up.
- Keep your elbows close to your sides.
- Slightly bend your knees and lean your upper body forward.
- Lower the weight in a controlled manner without swaying.
Abdominal training aims to increase core stability, prevent lower back pain, and create a visible six-pack. While it doesn't directly reduce belly fat, it strengthens the core.
Correct technique:
- Contract your abs by shortening the distance between your sternum and pelvis.
- Keep your lower back on the ground.
- Lift your chest up.
- Maintain a straight torso without excessive bending.
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