Strength training is essential if you want to build a muscular and strong physique. To lift heavy doesn’t simply mean to have impressive numbers on the bar. To truly be able to lift heavy means that you can handle resistance in multiple directions and vectors of movement.
For a strong, long-lasting foundation, you can and should rely on essential compound exercises.
So, let’s discuss the benefits of 5 fundamental strength exercises: bench press, overhead press, deadlift, bent-over rows, and squats.
Table of Contents
BENCH PRESS
The bench press is a classic strength exercise that targets the chest, shoulders, and triceps. This exercise is an effective way to develop upper body strength and build muscle mass in mentioned areas.
Keep in mind, the bench press still IS a compound exercise. Even though it mostly develops the chest and the upper body, you need to engage your core and leg muscles to perform it. Think of it as channeling your whole body strength to push the bar up, away from the bench.
OVERHEAD PRESS
The overhead press is another classic strength exercise that targets the shoulders, upper back, and core muscles. This exercise is essential for anyone looking to develop upper body strength, particularly in the shoulders.
This exercise is mechanically similar to the bench press, but the twist is in the axis. You still push the barbell up but from a standing position.
And, just like the bench press, you need to engage your core and leg muscles, especially your glutes.
DEADLIFT
The deadlift is a compound strength exercise that targets multiple muscle groups, including the back, shoulders, glutes, hamstrings, and quadriceps.
This exercise is considered the king of strength exercises and should be a staple in your workout routine. The title comes from the fact that the deadlift combines the strength of your whole body, using your leverage to both PUSH and PULL. This also puts it on the riskier side.
The pulling motion comes from your upper body (mainly shoulders and back) while the pushing motion comes from your legs. So – push the bar up away from the ground with your legs, while pulling it up with your upper body.
BENT-OVER ROWS
Modern life doesn’t require a lot of strong pulling motions. But our back and shoulders contain large groups and subgroups of muscles.
The bent-over rows are perfect for targeting the whole of your back with free weight. This compound exercise will help you develop your lower and upper back muscles, yes, but you will also feel a development in your grip and biceps strength.
One thing to remember while doing bent-over rows is to engage your core and glutes to help you hold and control the bar.
SQUATS
Even though it implies that it develops leg muscles only, the squat earns its place on the compound movement list for a reason. A properly executed squat requires your whole body to work in sync to help the leg and core muscles push the weight up.
The squat is a movement that requires your joints to work in unison as well. From your ankles to your shoulders, everything should be tight before the bar starts moving.
Unfortunately, the squat falls out in popularity due to a steeper learning curve. A lot of people think that they don’t have the strength to squat, but the problem usually lies someplace else.
Sedentary lifestyle obliterated ankle and hip mobility in modern humans. So, if you want to squat heavy, start by bulletproofing your joints.
LIFT HEAVY TO STAY HEALTHY
These five fundamental strength exercises are a must if you want to lift heavy. Incorporating them into your training routine can help you build strength, power, and size. Moreover, these exercises can also help you improve your posture and reduce the risk of injuries.
Building a strong foundation is what it’s all about.
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