No matter what kind of lifter you are or how your training is organized these are the most effective exercises.
1 – The Deadlift
The deadlift is first on the list for a reason. It not only works your back from top to bottom – from the upper traps down to the spinal erectors in your lower back – it also works your quads, glutes, forearms, biceps, and rhomboids, just to name a few.
2 – The Squat
Just about anyone’s list of best overall exercises would include the barbell squat. It works a lot of muscles at once, and works them well.
Squats stress the quads better than any other exercise around, period. They also hit the glutes really well, especially when they’re stretched by squatting down nice and deep.
Because squats involve so many large muscles, they’re also good at stimulating the cardiovascular system. This is especially the case when done in a higher rep range.
3 – The Push-Up
There’s a valid reason why each branch of the US Armed Forces uses the push-up as a measure of physical fitness.
It’s a great exercise for the chest, triceps, anterior deltoids, core stability muscles, and lots of others.
4 – The Chin-Up
Most people expect to see the overhand pull-up on this list, not its underhand cousin, the chin-up.
Chin-ups can hit the back muscles just as well as pull-ups , and they also hit the biceps extremely well. Of course you’ll still be targeting the forearms and improving your grip strength with them, too.
5 – Barbell bench Press
One of the best muscle building exercises famous Bench Press
Target muscles chest, shoulders, triceps and core.