What are the Five Basic Strength Trainings?

The five basic strength training exercises, often referred to as the "big five," are fundamental movements that target multiple muscle groups, helping to build overall strength and improve functional fitness. These exercises are:

  1. Squat:

    • Targets: Quadriceps, hamstrings, glutes, and lower back.

    • Variations: Back squat, front squat, goblet squat.

  2. Deadlift:

    • Targets: Hamstrings, glutes, lower back, and core.

    • Variations: Conventional deadlift, sumo deadlift, Romanian deadlift.

  3. Bench Press:

    • Targets: Chest, triceps, and shoulders.

    • Variations: Flat bench press, incline bench press, decline bench press.

  4. Overhead Press:

    • Targets: Shoulders, triceps, and upper chest.

    • Variations: Standing overhead press, seated shoulder press, push press.

  5. Row:

    • Targets: Upper back, lats, biceps, and rear deltoids.

    • Variations: Bent-over row, barbell row, dumbbell row, seated cable row.

These exercises form the core of many strength training programs due to their effectiveness in building muscle mass, increasing strength, and improving overall athletic performance.

ArticlesChristopher Swartzpersonal training, corvallis, barbell, strength, strength training, oregonComment