Where the gym is a very ‘each to their own‘ environment, everyone has there own go-to exercises, routines and set ups. When it comes to exercises in your routine , some will always be advantageous, no matter what your approach. These 10 exercises should have a place in most gym goers plan…
Often overlooked, but core exercises have a great carry over to nearly all your other exercises in terms of strength and stability.
Whether it’s barbell, dumbbell or goblet style to ease the spinal compression, squats are an absolute foundation of leg training. They can be easily adapted too for people with poorer joints.
- Bent Over Rows
One of the best back exercises you can do! It isolates the muscles in the back, lats, shoulders, glutes and hamstrings which makes it an ideal tool for strength training.
- Bench press
Another great upper body exercises that will work your chest, shoulders and triceps. Another foundation ‘pushing’ exercise that will help you to get stronger and more defined in your upper body.
- Romanian Deadlift
Not only are romanian deadlifts great for working your hamstrings, glutes and lower back, but they’re also great for injury prevention. A good strong posterior chain (your back) has amazing carry over to your overall mobility, movement and strength too.
- Hip Thrusts
A favorite among women in the gym, although men certainly shouldn’t be skimping on this exercise…The glutes are the biggest set of muscles in your body (relative size). This move hits them directly. Strong glutes will help with a healthy back, flexibility, injury prevention and carry over to aid lifts like the squat and deadlift.
- Push Ups
Push ups are beneficial for building upper body strength. They work the triceps, pectoral muscles, and shoulders. When done with correct form, they can strengthen the lower back and core too! Pushups are a fast and effective exercise for building your strength.
- Pull Ups / Inverted Rows
Another great back exercise that will work it like no other. It also demands good core strength, total upper body strength and will work your grip too. Pull ups can be done full, assisted or even inverted as great variety.
- Hamstring Curl
Everyone focuses on the exercises that they can ‘see’ i.e. all the front muscles. But hamstrings are yet another reason to give your posterior chain some love. Strong hamstrings enable your knees, legs, back, and hips to function smoothly and provide protection from injuries. Hamstring strengthening exercises can improve overall leg strength, relieve lower back pain, and increase flexibility.
- Overhead press
Some prefer the standing barbell overhead press to bench press itself. This exercise demands huge effort from your abs and all the assistance muscles that get used to press the barbell (or dumbbells) overhead; this move can help massively develop your shoulders and chest and can be done standing or seated.
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