• BAR

Often we hear from various fitness bloggers that without basic exercises there can be no growth. What confirms their effectiveness? In this article we will try to answer this question, and also we will figure out how to do the basic basic exercises and how to implement them in your training process.

What are basic exercises?

Basic exercises are those in which several muscle groups are involved in the movement at once and at the same time, several joints are bent or extended. Due to this, the body receives more intense training stress, and the desired result is achieved much faster. In basic exercises, you can use more working weight, which is why it is believed that they form the power "foundation" of the athlete.

The best basic exercises for different muscles

There are both basic and isolating exercises for each muscle group. It is especially important to perform basic exercises for beginner athletes. So you quickly lay a certain power base, with which it will subsequently become easier for you to build muscle, improve the functionality of your body or increase record weights in power movements. But experienced athletes are not recommended to abandon the base, in any case, it should be a large part of your program.

It is worth noting that not all athletes will benefit from regular basic exercises Steroid Shop UK. Many of them (for example, deadlift and squats) suggest a strong axial load on the spine. Performing them is not recommended for herniated discs and protrusions, especially in the lumbar region. In addition, performing these exercises with large working weights is a rather traumatic occupation, and the slightest deviation from the correct technique can not only aggravate existing health problems, but also cause new ones.

For beginners who are engaged without a trainer, it is also better not to include the deadlift and squats with the barbell in your program, since it will be quite difficult to independently learn the technique from scratch. It is better to first develop skills in working with iron using simpler basic exercises, and only then move on to complex ones. Or immediately start working with a trainer.

Below we list the basic exercises for each muscle group. They are suitable for both men and women, the most important thing in them is the observance of the correct technique.

Basic leg exercises

Let's talk about basic leg exercises first. After all, many ignore this muscle group, but in vain.


Squats - This is one of the fundamental exercises in many sports. In this movement, one way or another, almost all the muscle groups of your body work. The main dynamic load falls on the quadriceps, thigh biceps, extensors of the spine, gluteus muscles and adductors of the thigh. When working with serious weight, a significant static load is placed on the abdominal muscles, shoulders and trapezius muscles.

The main thing in this exercise is to monitor your breathing (exhalation is done strictly when lifting) and keep your back straight throughout the movement - so you will protect yourself from getting injured.

Shoulder Squats

© Vitaliy Owl - stock.adobe.com

A clear position of the head helps to stabilize the movement - the gaze should be directed strictly in front of you or slightly upward, so it will be psychologically easier for you to get up from a lower position.

mistake with heavy squat

Do not forget about the position of the legs - in general, they need to be placed a little wider than the shoulders, while the socks should look to the sides. When lifting from a gray hair, never bring your knees together.

heavy squat

This also includes squats in Smith and the hack machine. These movements are a little easier in terms of technology. The general principle there is the same, but the position of the hull and the projectile is more fixed, which is why less stabilizer muscles are involved in the work.

Smith squats on the shoulders

Squat squat squat

© mountaira - stock.adobe.com

Leg press

Leg Press will not be able to fully replace heavy squats with a barbell, however, the load on the legs is no less: the front, back and inner thighs and gluteal muscles work. Perfect for beginners, who at the initial stage, the squat technique will be too complicated.

Leg position with bench press in the simulator

The most important thing in this exercise is not to overdo it with a working weight. So it will be more difficult for you to control the correct position of the knees. If you put them inside the trajectory of movement, you risk getting injured ligaments.

It is also important to work in a comfortable range. Do not try to lower the platform as low as possible. The geometry of most simulators is designed in such a way that at the bottom point your spine will be rounded in the coccyx. This is an extremely traumatic position. At the top point, you do not need to straighten the knees to the end, leave them slightly bent.

Leg press as a good basic exercise


You can do lunges with your own weight, with a barbell or dumbbells. In any variation, you will use all areas of the leg muscles. Depending on the step width, the direction of movement and the position of the foot, you can accentuate the load in a particular area a bit: with a shorter step, the emphasis is on the quadriceps, with a wide step - on the hip biceps.

Lunge stride and working muscles

If you perform the step in such a way that the angle between the lower leg and thigh of both legs is 90 degrees, the load is evenly distributed on the front and back surfaces of the thigh.

barbell lunges

Sumo Deadlift

This is a variation of the classic deadlift, in which the emphasis is shifted to the legs (adductors, quadriceps and hip biceps), and the back works to a lesser extent. This is achieved due to the wider setting of the legs. The amplitude of movement in the sumo stance is a little shorter, but this does not cancel the powerful static tension in the abdominal muscles, back, trapeze and arms.

The correct technique for doing sumo traction involves a deep squat in the starting position and keeping the back straight during the entire exercise. So you minimize the risk of injuring your back or umbilical hernia.

sumo deadlift

For athletes who do not do powerlifting, it is better not to use ravens, as it can also lead to spinal injury. Use the usual straight grip, you can connect the straps if the weight is too large.

Romanian craving

Often it is mistakenly called deadlift, although in fact deadlift is the usual classic deadlift. In the Romanian version, the legs remain slightly bent throughout the approach, the work is mainly carried out due to the extensors of the spine and hip biceps. That is why this exercise can be attributed to the base on the back. Buttocks and other additional stabilizers (trapezium, calf, etc.) are also included quite well.

No need to perform this movement on fully straightened legs, this is fraught with injury. The angle at the knees should not change throughout the approach. The tilt should be performed to a comfortable point, the stretching is different for everyone, you should not do it through pain Anabolic Steroids Australia. It is also important in this case not to hunch your back, if you can’t do it - reduce the working weight.

Traction on straight legs

Another option for this exercise is with dumbbells, the technique is identical, but the emphasis is more shifted to the gluteal muscles.

Romanian traction with dumbbells

Basic exercises for the back

Now let's talk about how to achieve a powerful muscle corset and swing your back.

Pull-ups on the horizontal bar

The crossbar is a wonderful simulator with which you can work out the entire muscle mass of the upper back. If you being pulled by a wide grip, the latissimus dorsi, trapezius and rhomboid muscles, posterior bundles of deltoid muscles, as well as the major and minor round muscles participate in the work.

Wide grip pulls to the chest

If you use more narrow grip, then the muscles of the hands will be strongly involved in the work: biceps, brachialis and forearm. To partially reduce stress on your hands, use the wrist straps. If you want to strain the back muscles even more, make a small deflection in the thoracic spine and bring the scapula at the top point of the amplitude.

Pulling the head (as well as pulling the head on the vertical block) is recommended only for people with a flexible shoulder girdle. In general, it is best to perform this movement toward the chest, in order to avoid injuries to the shoulder joints.

head pull

This group of exercises includes all vertical thrusts on the block, as well as pull-ups on the gravitron - this is a special simulator with a counterweight that facilitates movement. The rods on the block use the same muscles, but are slightly less effective. They are well suited for beginners who do not have enough strength to pull themselves in, as well as those who do not know how to “turn on” their backs and are pulled up by the muscles of their hands.

Wide grip upper link

© Makatserchyk - stock.adobe.com

Tilt barbell or dumbbell

Horizontal traction makes your back thicker, which is important for building a massive torso. Inclined rod pull loads the entire array of the upper back, back deltas and biceps. Also, a strong static load is on the extensors of the spine and abdominal muscles.

muscle rod traction

Experienced athletes can emphasize the load on a particular area of ??the latissimus dorsi. If you want to more heavily load the bottom of the widest, use a reverse grip and pull the bar strictly to the waist. If your goal is a powerful upper part of the latissimus, rhomboid and trapezius muscles, work with a direct grip and lift the barbell to the bottom of the chest.

The slope is also important, many athletes lean forward slightly, which reduces the amplitude of movement, and the emphasis goes to the trapezoid. It will be optimal to tilt to an angle of about 30 degrees relative to the floor.

Belt pull

© Makatserchyk - stock.adobe.com

Dumbbell Dumbbell not worse helps to build up your back. This is a one-way movement, so stabilizer muscles will work here even more: spinal extensors, abs and deltoid muscles. It is recommended to perform both of these exercises with moderate weight and not use cheating (swinging the body) Steroids for Sale Online. It is much more important to include the back muscles as much as possible, bringing the shoulder blades at the top point, than to try to throw the barbell or dumbbell up by all available means.

One-handed dumbbell pull

This also includes the rod pull to the belt lying on an inclined bench. This exercise is good because the static position of the body eliminates cheating, and also reduces the load on the lower back. The operating weight is taken less than with standard standing traction.

Rod pull to belt lying on an inclined bench

© Makatserchyk - stock.adobe.com

Another variation is traction on a horizontal block. It is also aimed at the thickness of the back and involves the same muscle groups. If you take a wide handle instead of a narrow one and take it wider than your shoulders, you can shift the focus to the back delta.

Horizontal traction on the block

© tankist276 - stock.adobe.com

T-bar pull

Almost every modern gym has a special machine for working out the back muscles - the T-bar. They come in two types: with emphasis on the chest and without. Variation of the T-bar thrust with an emphasis on the chest allows you to almost completely simulate the performance of the rod traction in an incline lying on an inclined bench.

Another plus of this simulator is more grip variations. For example, a narrow parallel grip allows you to perfectly work out the middle of the back, you can not imitate such a movement, working only with a barbell or dumbbells.

T-bar pull with narrow parallel grip

If your gym does not have such a simulator - it does not matter. You can simulate the thrust of the T-bar using a conventional Olympic bar from the bar and the handle with a narrow parallel grip from the block trainer for the back. In any case, this exercise is worth doing on an ongoing basis - the back will quickly become more bumpy and massive.

Deadlift in the classic

Deadlift with the classic setting of the legs implies a shift in the load on the back muscles. However, the legs also turn on quite strongly, and although this movement is traditionally referred to as back exercises, it can be considered basic for the legs.

The classic stance implies the location of the legs shoulder-width apart, the hands hold the bar slightly wider, a small crouch is done and the bend forward. Keep the bar as close to the lower leg as possible, then the trajectory will be strictly vertical. The legs here work only at the moment of lifting the bar off the floor, mainly buttocks and quadriceps work. But the upper 2/3 of the amplitude you go through the work of the extensor spine. A strong static load falls on all the muscles of the upper back, trapezium and biceps.

back muscles

It is fundamentally important to keep your back straight throughout the approach.

Performing a “hump” traction is one of the most common mistakes made by beginner athletes, but it is by no means necessary to lift serious weight in this way, it can put an end to your sports career.

Classic Deadlift

It is very important that you breathe properly during deadlifts. Exhaling too late will lead to an increase in intracranial pressure, which may cause dizziness, and the training will most likely have to be completed.

If you want to increase power indicators and work out the upper phase of movement, perform deadlift from skirtings (supports). This will reduce the load on the legs to almost zero, and you can pump your back even more.

Base Deadlift

Basic exercises for the chest

Bench press

Bench press - Probably the most common exercise in all gyms. This exercise cannot be called isolated, the triceps and shoulders here work no less than the pectoral muscles. Static load falls on the extensors of the spine, the latissimus and trapezius muscles of the back, biceps and abs.

bench press with a narrow grip lying down (muscles)

Many athletes maximally reduce their shoulder blades, bend their lower back, make a bridge and use a wide grip - this shortens the amplitude of movement and further reduces the load on the chest muscles. There is no point in this only if you are not involved in powerlifting. It will be optimal to reduce the shoulder blades and make a small natural deflection. At the same time, the legs rest on the entire foot, and not on the socks.

Bench press lying on a horizontal bench

You can perform a bench press on an inclined bench or lying upside down. This emphasizes the load on the upper or lower chest, respectively, but the load from the triceps and the front deltas will not disappear. If the positive angle is too large (more than 45 degrees), the emphasis shifts from the upper chest to the deltas. The optimal angle is 30 degrees.

Bench press on an inclined bench up

© Makatserchyk - stock.adobe.com

This category also includes bench presses lying in Smith. The trajectory of movement here is set by the simulator itself, so less stabilizer muscles are turned on.

Bench press in Smith

© Odua Images - stock.adobe.com

Dumbbell Bench Press

A similar exercise bench press with a barbell. There are also three main variations - bench press on a horizontal bench, inclined and upside down.

Due to the fact that a separate shell is held in each hand, more small stabilizer muscles are connected. You can also increase the amplitude by lowering the dumbbells a little lower, in the version with a barbell, this will not work.

As part of the preparation of the training program, an excellent option would be to combine the presses with the barbell and dumbbells at different angles, for example, first do the barbell press on a regular bench, and then - dumbbells on an inclined one.

Incline Bench Dumbbell Bench Press

© Makatserchyk - stock.adobe.com


Dips - This is no less effective exercise for working out the lower chest, but triceps and front deltas are no less involved. The correct position of the body and elbows will help you focus on the study of a particular muscle group. If you extend your elbows to the sides and make a slight forward bend, your pectoral muscles will work harder. If you keep your back straight and lead your elbows along the body - triceps leading steroids for sale. Also, for emphasis on triceps, it is recommended to use slightly narrower bars. In this variation, this exercise will be basic for the hands.

If necessary, use additional weights in the form of a disk or a dumbbell suspended from a belt.

technique of push-ups on uneven bars


The simplest chest exercise that can be done even at home. Nevertheless, it is basic, because it involves in addition to the chest and triceps, and the front delta.

In push-ups from the floor, you can also focus on a specific muscle group. In the case of the chest, the arms should be wider than the shoulders, elbows are spread apart.

Breast push-ups

For greater amplitude, use supports under the arms; you can perform movement on dumbbells or weights.

Deep push-ups

© kucherav - stock.adobe.com

To shift the load on the upper chest, the legs should be on a certain elevation.

Elevated push ups

If you want to more emphasize the load on the triceps, then the arms should be narrower than the shoulders, almost flush, while the palms are turned towards each other. Elbows should be lowered along the hull when lowering. In this embodiment, this exercise can be attributed to the base for triceps.

Narrow Grip Exercise Exercise

© Roman Stetsyk - stock.adobe.com

Here you can also use additional weights, such as a heavy backpack.

Basic hand exercises

In addition to the above-mentioned variations of push-ups from the floor and bars for triceps, consider a few more exercises.

Narrow grip bench press

This is a fundamental movement for triceps growth. Here all three of its bundles work uniformly, as well as the inside of the pectoral muscles and the front deltas. By doing bench press it is important to extend your arms in the same trajectory. To do this, concentrate on the position of the elbows, they should always be pressed against the body.

Triceps is a fairly stubborn muscle. In order for it to grow, you need to perform both strength work and just pump the muscle with blood in a more multi-repetitive mode. That is why, during muscle gain, it is recommended to focus on this movement, supplementing it with 1-2 insulating exercises.

narrow grip bench press

Narrow back grip pull-ups

The only basic biceps exercise. All other movements to this group are variations of bending the arms with a barbell, dumbbells, or on simulators. They involve only the elbow joint and only one muscle group, which is why they relate to isolation.

Narrow back grip pull-ups also work well on the back muscles. To emphasize the load on the biceps, do not use the straps, try not to lower the shoulder blades and stretch up precisely due to the strength of the hands.

Tight grip pull-ups

Basic Shoulder Exercises

Consider the most effective exercises that will help strengthen your shoulders.

Bench press standing or sitting

In this movement, you work out all three bundles of deltoid muscles, triceps and a little upper chest. But the greatest load in any upward presses (even from behind the head) is received only by the front beam.

In addition, standing press is very important for the development of control over the whole body, because all other muscle groups to one degree or another play the role of stabilizers.

In this movement, the axial load on the spine is quite strong, so it is recommended not to chase record weights in it and use an athletic belt if necessary. If you want to reduce the load on the lower back, do a bench press instead of him sitting. But here, the load is not completely excluded - with a sufficiently heavy bar, the athlete automatically makes a deflection in the lower back.

Bench press

There is still much debate about how to lower the bar correctly: behind your head or in front of you. The bunch here works the same - the front one. But lowering behind the head is an extremely dangerous movement for the shoulder joints. If you do not have a certain flexibility in your shoulder girdle, you are more likely to get injured. So it is worth doing this exercise only in the form of lowerings on the chest.

This also includes bench presses in Smith. Here the trajectory of movement is determined by the design, fewer stabilizer muscles are turned on, cheating due to a small squat is excluded.

Dumbbell Bench Sitting or Standing

Alternative to bench press. There is no particular difference between the exercises, the matter is mainly only in individual preferences, for example, it is easier for someone to feel the work of deltas with dumbbells. You can do such presses alternately with each hand or use weights for this.

Bench press with dumbbells

© Makatserchyk - stock.adobe.com

A variation of this exercise is the Arnold bench press - when the dumbbells are turned toward themselves when lowering. Thanks to this, shoulder rotator muscles are also involved in the work.

Arnold bench press sitting on shoulders

Chin rod

Despite the fact that the target muscle group when performing chin rods - the average delta, this thrust (or just a pull) should be considered the base. In addition to the middle delta, biceps, forearms and trapezius muscles are also actively working here. With a narrow grip, the emphasis from the middle shifts to the front deltas.

Narrow and wide grip bar pull

Regular stretching will help you create wide shoulders and give massiveness to the entire upper half of the body. There is only one thing - do not overdo it with a working weight. 40-50 kg is the weight with which experienced athletes with impressive muscle mass perform cravings for the chin. If your training experience is still small, do not run in front of the train, limit yourself to working with an empty bar, this will be much more sense.

Chin rod

In the absence of a barbell, movement can also be performed with dumbbells.

Chin dumbbell pull

© ruigsantos - stock.adobe.com

Basic exercises for the press

There are hundreds of abs exercises. Most of them can technically be classified as basic - since there is a flexion / extension of the spine and hip joints, and several muscle groups are involved in the movement in one way or another. Below we give some of the most popular and effective ones.

Hanging legs on the bar

This exercise remarkably loads both the lower and upper parts of the rectus abdominis muscle. The lower part of the press gets a little more load.

Usually, during the period of gaining muscle mass, it is quite enough to perform only one movement to maintain strength tone in the muscles of the press, because they already get enough load from heavy squats, deadlifts and pulls in the slope. Therefore, for this purpose, lifting the legs (or knees) in the hanging will do just fine.

hanging legs on the horizontal bar


There are many variations of this exercise, but all of them are aimed at performing the basic anatomical function of the abdominal muscles - twisting the body Buy Steroids in UK. Important not to be confused twisting on a press with sit-ups. Here we do not just lift the body, but round up the thoracic spine - this is the movement that provides the maximum reduction in the rectus abdominis muscle.

The easiest option is on the floor without weight:

Twisting lying on your back

A little more complicated - on the fitball:

Fitball twists

© Makatserchyk - stock.adobe.com

Even harder - with legs raised:

Twisting with legs raised and bent at the knees

© chika_milan - stock.adobe.com

For athletes with training experience and a strong press, twisting with an additional burden is better:

Twisting with additional weight

© fizkes - stock.adobe.com

A set of basic exercises for men

This workout with basic exercises is a classic three-day split (working out of different muscle groups on specific days of the week). You can apply it at any stage of the training, but you will extract the greatest result from it during the period of mass gain.

Trained muscles


Number of sets and reps

Chest + Triceps + Shoulders

Bench press lying on a horizontal bench


Dumbbell bench press on an incline bench


Additional weight push-ups


Narrow grip bench press


Bench press Arnold


Wide grip barbell pull


Back + Biceps



Wide grip pull-ups


Inclined rod pull


Dumbbell Dumbbell


Narrow back grip pull-ups


Legs + abs



Leg press


Barbell lunges, wide steps


Rises on socks while standing in the simulator


Fitball twists


Hanging legs


A set of basic exercises for women

The principle of basic training is the same for men and for women: we just try to intensively make multi-joint movements. The only difference will be the addition of some insulating movements.

Trained muscles


Number of sets and reps

Chest + Triceps + Shoulders

Dumbbell bench press lying on a horizontal bench


Narrow grip bench press


Sitting dumbbell bench press


Chin dumbbell pull


Triceps extension with dumbbell from behind the head


Back + Biceps

Wide grip pull-ups in gravitron


Tilt a single dumbbell


Narrow back grip pull


Horizontal traction on the lower block


Lifting Dumbbell Biceps While Sitting


Legs + abs



Hack Machine Squats


Romanian traction with a barbell


Dumbbell Lunges


Fitball twists


Hanging legs or knees