Basic bodybuilding exercises - things you might not know! What basic exercises do and why they are needed in bodybuilding Basic bodybuilding exercises.

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In this article we will talk about basic exercises for gaining weight.

The powerful effect of basic exercises is achieved due to the inclusion of a huge layer of muscles in the work - in addition to the main ones working, a whole group of stabilizer muscles is involved in the load. All this leads to stimulation and production of the male hormone testosterone, which provokes an increase in strength, and as a result, an increase in body volume and weight.

Let's define the concepts. Compound exercises are multi-joint exercises that work two or more joints. For example, barbell squats work the ankle, knee, and hip joints.

What effect can you achieve from basic exercises?

Basic exercises for a beginner are the basis of his training. For a few years, you should completely forget about isolation - biceps on a bench, triceps on a block and other perversions. The biceps work great in all back exercises. Imagine how much weight your arms have to hold during a deadlift.

What about triceps? The triceps are more loaded in bench presses than in “special exercises.” All isolation is a waste of time and a loss of results from constant chronic fatigue in difficult basic exercises.

By working hard, the basic exercises will help you gain a big, powerful back, broad, defined shoulders, and powerful legs. Any dystrophic person will turn into a strong person.

Working on the basic exercises is hard work!

Increased strength and mass in basic exercises

Since basic bodybuilding exercises involve a large number of muscles, we can create stress for them if we work with sufficiently large weights. However, always remember that in the beginning we master the technique and only then add weight.

Your training strategy should focus on adding weight to these exercises. Don't be distracted by isolation. Concentration of efforts is the key to success, everything unnecessary is a hindrance.

Basic exercises in the gym will give maximum anabolic effect if the explosion of your strength during the set is between 5-10 repetitions. And the scheme and number of sets are not at all important.

Intense but short training (small amount of exercise and only concentration on work); high-quality and plentiful and sufficient for recovery - will give an impetus to your mass, and therefore progress in your.

Basic exercises for the pectoral muscles

Basic back exercises

• and its variations (deadlift,)

Basic leg exercises

Before moving on to the article, I would like to draw your attention to this service for athletes. The virtual rocking chair is just a godsend for beginners. All the advanced training principles are so organically and competently woven into the training programs that I regret that such a service did not exist when I myself was a beginner.

In bodybuilding, all exercises are divided into basic and isolating. The former form the basis of this sport. Compound exercises are designed to help you gain muscle mass by shocking your muscles. It is with basic exercises that you should start training. When you first go to the gym, you should not do isolation exercises because you need to develop your body as a whole first. For maximum effect in the future, it is recommended to include isolating exercises, but still do not forget about the basic ones.

The difference between basic and isolating exercises is that when performing basic exercises, several muscles or their groups work at once, as well as stabilizer muscles. For the hips, for example, the basic exercise will be squatting (hips, buttocks, hamstrings, and back are involved), and the isolating exercise will be extension on the machine (only the thigh muscle is working).

The concepts of “basic exercise” and “heavy weight” are very closely related, which is one of the key points in bodybuilding.

If, for example, you want to pump up your biceps and do exercises exclusively for biceps, then you will hardly achieve the desired result. The biceps can increase in volume and acquire relief, but it will not be possible to gain real mass this way. The basic ones include biceps exercises, for example, standing biceps curls, but it is very difficult to give the body an impetus to produce the hormone by doing only this and similar exercises. And if you do squats, then such a push will occur. The testosterone produced will cause growth not only in the legs, but also in other muscles, including the biceps.

Also, due to the fact that in basic exercises several muscles are involved during loads, you can work with more weight, which again gives an impetus to growth. The key to success is nothing more than working in basic exercises with heavy weight and constantly increasing it. The body has the ability to adapt to external conditions, including physical stress. Therefore, only basic exercises, or rather their implementation, can provide muscle mass.

Below are the most common basic exercises in bodybuilding for different muscle groups (You can find out more about performing each exercise by going to my blog page “Exercise Technique” or simply click on the name of the exercise in this article.):

1. Chest muscles

The bench press is a basic free weight exercise. To perform it, lie down on a bench, lower the barbell until it touches your chest, and then raise it until the elbow joint is fully straightened. In bodybuilding, the bench press is used as an exercise to develop the muscles of the chest, triceps, and anterior deltoids.

The incline bench press allows you to work the upper sections of the chest muscles (if performed in a head-over-toe position) or their lower sections (if performed in a head-down position).

The dumbbell press makes it possible to lower the weight of the bottom point much lower, since when performing exercises with a bar, you can lower the weight only to the chest. In addition, the performer can change the trajectory of movement, squeeze parallel dumbbells, bring them together at the top point, which engages new muscle bundles and has a slightly different effect on them.

Due to the fact that lying dumbbell flyes involve the same muscles as the bench press, the load is focused on the inner edge and middle of the pectoralis major muscle. In this case, the chest is given a convex shape, a clear separation between its muscles is achieved. Flying is also done to improve the relief of the pectoral muscles. It should be noted that by performing this exercise, you can also improve your results in wrestling, tennis, boxing, gymnastics, acrobatics, basketball, badminton.

This auxiliary exercise is aimed primarily at strengthening the pectoral muscles, latissimus dorsi and indirectly the triceps. The pullover is not performed independently, but as an additional exercise when working the pectoral muscles. Basically, when doing pullovers, they strive to improve results in the bench press, since this develops additional muscles that take part in the bench press, for example, the back muscles.

2. Back muscles

One of the main exercises for strengthening the back muscles is pull-ups. To perform, you need a horizontal bar or crossbar, which is easy to make even at home. This is the simplest exercise, but its value lies in the fact that it is basic and allows you to use a large number of different muscle groups. At the initial stages, with the help of pull-ups, you can very well strengthen and develop the muscles of the arms and back, as well as work out the muscle relief well.

An exercise such as a deadlift is performed with a barbell. The performer bends down and, slightly bending his knees, takes the barbell with his hands and straightens up. As a compound movement, the deadlift involves almost all muscles, either in stabilizing the position or lifting the weight. This exercise is used to build strength, mass and power in the muscles of the legs, back and entire body.

Another basic exercise for the back muscles is the bent-over barbell row. By regularly performing this exercise, you develop the latissimus, teres major muscles, and also work on a number of others, which allows you to achieve visual and actual thickening of your back. This exercise is used as a complement to various deadlift variations in order to fully work out the back muscles.

Performing pull-downs behind your head in a sitting position allows you to easily create an aesthetic V-shape of your torso. In this case, the arms should not go back, but move in the plane of the body. The grip should not be wide; optimally, when at the lowest point the forearm is perpendicular to the crossbar. The back should bend and the legs should be supported.

3. Basic leg exercises

• Deadlift (see above)

Squats with a barbell primarily engage the quadriceps; the synergists (helping with movement) in this case are the gluteal muscles, soleus muscles, along with the adductor muscles of the thigh. The stabilizers here are the calf muscles and thighs. In addition, back extensors, abdominal muscles and others work.

The person performing this exercise aims to develop the calf muscles. The most common exercise for the calf muscles is performed on a standing machine.

4. Basic exercises for arms

Performing this exercise requires very simple equipment - bars, not even chrome-plated. The result will be achieved if desired. For the development of the triceps and pectoral muscles, this is perhaps the best exercise. This also applies to a large number of auxiliary muscles located in the shoulder girdle. Push-ups allow you to effectively work out your triceps and chest, but the degree of load depends on the position of your arms.

In order to increase the strength and volume of the triceps, use such a basic exercise as the French press, which affects all triceps bundles, especially the upper and long ones. This allows you to visually (when viewed from the side) increase the volume of your arm.

It should be noted that this type of press is significantly more effective compared to the currently popular downward block extension. The reason is that the triceps begins to work from a stretched position, therefore, the impact will be deeper and more complete.

To develop the upper part of the triceps and increase its strength and volume, the exercise commonly used is the close-grip press. At the same time, despite the largest working weight compared to other triceps exercises, lifted when pressing with a narrow grip, this exercise is used, as a rule, as a supplement to pumping up the triceps. The reason is simple: in addition to the triceps, the front deltoids and the upper pectoral muscles work. Another advantage of the close-grip bench press is that you can work out the shape of the triceps very well. When this muscle goes into failure, and the performer continues the exercise with the help of the anterior deltoids and chest muscles, it is these repetitions that allow for excellent grinding of the triceps.

With this basic exercise for biceps training, you can increase its strength and build mass. The load is distributed evenly across both biceps, the muscles of the inner surface of the forearm and the brachialis muscle.

If you change the grip width, you can shift the load to different biceps bundles. The narrower the grip, the more the internal beams work, and vice versa.

Also, in order to develop the biceps muscle of the shoulder and forearm, an exercise such as dumbbell bicep curls is used, which involves rotating the hands (outward) during the lift itself. This allows you to achieve maximum contraction of the biceps and synergistic muscles. For training the biceps, this exercise is considered one of the best, since any bending of the elbow while turning the palm with the back side outward adds enormous effectiveness to the development of the biceps. The straight bar of the crossbar and barbell, of course, limit the possibilities for expanding the wrist. The exercise with dumbbells solves this problem.

5. Basic shoulder exercises

Most bodybuilders use this basic exercise to develop the shoulder girdle. It perfectly loads the middle and anterior deltoids, as well as the upper trapezius muscles.

To develop the triceps and shoulder girdle muscles, it is recommended to perform dumbbell or barbell presses with your head in a standing position. Here the main load falls on the deltoid muscles, with the main emphasis on the anterior section, as well as the triceps. In this exercise, the moment of maximum stretch of the triceps coincides with the moment of its maximum contraction, which can significantly increase its muscle mass and strength.

With this exercise, the rear deltas, rotator cuff muscles and trapezius muscles are pumped. Bent-over dumbbell raises are best for developing the shape and definition of the deltoid muscles.

If you want to work your middle delts, upper traps, and mid traps, you need to do barbell chin rows. This exercise separates the trapezius from the deltoids. Using the chin pull, you can perfectly define and hone the shape of the trapezius muscles, as well as outline a clear line between the middle deltoids and trapezius, improve the “striation” and detail of the trapezius.

An exercise such as shrugs is also used to develop the trapezius muscle. When performing this exercise, you need to stand straight with your arms at your sides. From this position, the shoulders rise as high as possible, after which they fall back without bending the arm at the elbow. Shrugs are usually performed with weights, dumbbells, barbells, or on a special machine. In this case, the bar can be placed both in front of the hips and behind the body.

6. Basic abdominal exercises

• Raising the torso in a Roman chair

This exercise is effective and convenient. A “Roman chair” type exercise machine allows the performer to assume a position in which the legs are relaxed and the entire load falls on the abdominal muscles. This position also eliminates discomfort in the lumbar region. If such a simulator is not available, you can imitate this position by sitting on the floor and securing your legs a little higher. You can also perform this exercise by throwing your legs on a bench or sofa, or simply ask to hold your legs while lifting.

• Crunches

Crunches are the main set of exercises performed to form the abdominal muscles. They are aimed mainly at stimulating the abdominal region of the rectus muscle. If you add weights to the exercise, you can create beautiful, sculpted abs. In general, training the abdominal muscles depends primarily on the number of repetitions. If you need to burn fat, then the movements should be brought to failure without weights. If, as already mentioned, you need to form a beautiful press and increase mass, you should use weights.

• Hanging Leg Raise

Performing this basic exercise allows you to develop strength and tighten your lower abs. Hanging leg raises are perhaps the most exhausting, but also the most effective exercise for developing the abdominal muscles. It can be called the most powerful tool for polishing the lower part of the abs. But you can also sharpen the upper “cubes” if you raise your legs to chest level due to a greater upward rotation of the pelvis.

Conclusion

A distinctive feature of basic exercises is that several muscles or their groups are involved in the work. Thanks to this, the athlete gets the opportunity to work with heavy weights, which is a powerful impetus for muscle growth. Performing basic exercises is a must for anyone who wants to achieve significant results. There are many types of basic exercises for different muscle groups.

Hello everyone, the “ABC of Bodybuilding” project is in touch! Well, the long-awaited spring has arrived - the snow is melting, the birds are singing, and there is less and less clothing. There are only a few left before the beach season. 3-4 month, which means that now is the hottest time for those who decided to lose weight, bulk up and get the proportions they always wanted. Today's topic is basic exercises.

Spring can be felt not only on the street, but also in gyms and fitness rooms. In particular, if previously such establishments were empty, now there is simply nowhere for an apple to fall, wherever you spit, there are new bodies and faces everywhere. The female half simply comes in an endless stream, and newbies arrive with every training session. Of course, on the one hand, all this cannot but rejoice, however, on the other hand, it is clear that people do not know what to grab onto, how and where to start their training. This is exactly what we will be dealing with today, i.e. We will learn how to properly organize your training process, what exercises and how to perform them technically correctly. in general, let's get acquainted with the basic exercises in bodybuilding or, more simply put, work on the basics.

So, let’s get comfortable, prick up our ears and pay attention, let’s go...

Basic exercises: a guide for beginners

I am always glad to see new faces in gyms, fitness centers, and because... In the spring-pre-summer season the movement is unreal, so I’m doubly glad. A lot of green, inexperienced people come to the gym, whose eyes simply run wild from the number of exercise machines and from the fact that there is so little time ahead, and the results were needed yesterday.

I would like to say that most of those passing through are very actively involved in the work at the first stage. They rush headlong from one simulator to another, trying to fit into 1 an hour-long training session on all machines at once. What did you want, time is running out, and there’s a lot to do: develop your shoulders, get rid of your stomach, and get your abs in 6 pump up some cubes and a lot more. There is, of course, a minority who have already heard at least a little about hardware, training programs and go with their own specific goal - for example, to try out the program of some eminent athlete live.

That those of others have the same question running through their heads: “Where should I start?”, “Which exercises should I do first?” And it must be said that this question requires the most detailed answer. In order to find a solution to the problem, let's dive into the theory.

In one of our previous articles (here in) we talked about the anatomy of human muscles and muscle groups. As we remember, the human muscular frame is made up of various muscle groups (both small and large), and a specific exercise involves one or another of them. Some exercises involve two or more muscle groups.

Now the question is: “If we want a comprehensive (from head to toe) affect the whole body at once, then what exercises will help us with this? Everything is very simple: those exercises that bring into work (use) the maximum possible number of muscles will help. In bodybuilding, they received a special name - multi-joint, basic exercises or, in common parlance, the base.

Note:

From many trainers you can hear the following words addressed to beginners: “Don’t know where to start? Screw the base.”

Very often, beginners are tempted to jump on the machines and “score” the base, because... in their understanding, this is something incomprehensible, complex, and they just have thoughts - I came to the gym to pump up my biceps, and not to do some kind of base. Often, those who come to the gym think: I need to pump up my chest, otherwise it lags behind other parts and they start doing exercises specifically for the chest, but often, for beginners, all the muscles lag behind, and therefore local training is far from the most effective. So, the moral - for a beginner to start building his body with local influence on some muscle - is fundamentally wrong.

To make it completely clear, I’ll explain it popularly: exercises on simulators are isolating movements that polish our body (like icing on the cake), and multi-joint exercises are the cake itself, which you first need to knock out of your body.

So, the basis of strength training for any beginner is basic exercises with free weights. They simultaneously affect different muscle groups (each of which does its own job), although none of them receive full load. This puts more muscle mass into action than any isolated, single-joint exercise. This makes it possible to work with heavy loads and ensure faster growth of muscle mass.

In order to completely dispel all doubts regarding the benefits of the “base” at the initial stage of training, I will give the advantages that it has:

• These exercises are more physiological than isolating (local) exercises - i.e. movements in them correspond as closely as possible to the anatomy of the human osteoarticular system, therefore the risk factor (with proper technique) kept to a minimum;
• When they are performed, less energy is consumed, because Several muscle groups work at once, which redistribute the load;
• There is a rapid strengthening of the ligamentous and articular apparatus, due to the cumulatively greater load on the body, which allows for muscle mass growth to be achieved in a much shorter period of time.

It should be remembered that without the correct technique for performing basic exercises, all your efforts will come to nothing. In addition, you can easily get injured and be disconnected from the training process for a fairly long period.

Therefore, we will pay the closest attention to technology, read on.

Basic exercises: technique

A classic set of basic exercises (which, by the way, moved to bodybuilding from the discipline) The following are considered: lying on a horizontal bench, squats with a barbell on the shoulders.

Also to multi-joint (not classic) can be attributed to the following: (barbell chest press), pull-ups on the horizontal bar, bent-over barbell rows, dips, and a couple of others. In general, as you already understand, these are all those exercises that involve a large number of muscle groups (from largest to smallest). Let's take a closer look at the technique of performing these three golden exercises in bodybuilding. Gold because it is on them that your entire training process will be based and the foundation for future muscle volumes will be laid.

Note:

If you think that recognized bodybuilding stars (For example, Schwarzenegger or Dorian Yates) you are not at all familiar with the basics, the technique of its implementation and you only pumped up due to your genetics and some special training programs, then you are deeply mistaken. Almost all athletes work with basic exercises, so for a beginner these exercises should be like a balm for the soul.

It depends on how well you master the technique of performing multi-joint exercises. (how well will you perform them), all further progress of training and the time period that you need to move to the next level in building your body depends.

Now about the technology itself. And we'll start with...

1. Deadlift

Despite the fact that newcomers devote too little time to the database (or not at all), that's half the trouble. The other “floor” is the lack of correct technique for performing the exercise. Very often in gyms you can observe rather depressing pictures - a person performs an exercise, thinks that he is doing it absolutely correctly, and then at one fine moment one of the trainers “fucks” his entire technique (and “fucks” for the cause).

And all because over time, initially incorrect execution ceases to become a habit and the body automatically repeats this programmed program every training session. As a result, we have that the person seems to be already experienced (1-1,5 went to the gym for a year), and performed the basic exercise incorrectly, thereby robbing himself during the entire training period. Therefore, in order not to step on such a rake, but to immediately set yourself up and do everything correctly and correctly, you need to study all the nuances of the execution technique.

Well, let's get started.

The first of the big three exercises is the deadlift. This is an excellent basic free weight exercise that stimulates overall muscle growth.

The main workers here are (see image):

• Hamstrings ( 1 ) ;
• Buttocks ( 2 ) ;
• Spinal erectors ( 3 ) ;
• Latissimus muscles ( 4 ) ;
• Upper back muscles ( 5 ) ;
• Quadriceps ( 6 ) ;
• Adductor muscles ( 7 ) ;
• Forearms ( 8 ) ;

Starting position (see image)

So, step by step sequence of actions (preparation for execution) as follows (see image):

1. Come close to the bar, feet narrower than shoulders and parallel to each other ( 1 ) ;
2. Squat down and grab the barbell with an overhand grip, slightly wider than shoulder-width apart. The arms are vertical, the shoulders are under the barbell, the gaze is directed straight up ( 2 , 3 )

Note:

There are two types of grip: power (multiple grip) - allows you to hold significantly larger weights and classic - two hands with palms facing you.

Execution technique

After you have moved to the starting position, i.e. Having completed all the steps and stood in a stance, you can proceed to the exercise. The sequence of actions will be as follows (see image):

1. Take a deep breath and, as you exhale, begin to pull the barbell. The separation is smooth and uniform (no jerking from the floor), the bar slides along the legs ( 1 ) ;
2. After passing the barbell through your knees, you should straighten up completely and slightly squeeze your shoulder blades ( 2 );
3. Return to starting position.

So, an illustrative step-by-step series will be as follows.

During a deadlift, the erector spinae muscle serves to strengthen and stabilize the spine, while the gluteal muscles and hamstrings act to extend the spine in the lower back.

What to pay attention to:

• You need to lower and raise the barbell quite slowly and smoothly;
• The downward movement must begin by moving the pelvis back;
• The bar should slide along your thighs throughout the entire movement;
• The lower back should be arched;
• After passing your knees (lower movement), you need to lightly touch the floor bar with the weights.
• Mentally imagine that instead of lifting up, you press your feet into the floor;
• Breathing: inhale – slowly down, exhale – up.

Note:

Because multi-joint exercises are classified as heavy, then they must be done 1 once a week. If you are a beginner, then you should not take a lot of weight. (hang a lot of pancakes), just practice with the weight of the bar or small weights (By 10 kg per side of the bar), to hone the technique of execution and the filigree of movement. When working with heavy weights, use a weightlifting belt to protect your spine from unnecessary stress.

Errors

Despite the fact that I tried to present everything in as much detail as possible and demonstrate it illustratively, the following errors very often arise: rounded back ( 1 ), hitting the bar off the floor ( 2 ), when lifting, the pelvis overtakes the torso ( 3 ) (see image).

Try to catch errors (fix your attention), performed in the process of execution, and also memorize the movement until it becomes automatic and perform everything technically correctly from the very beginning. At first, a mirror, or more precisely, your reflection in it, can become a non-illusory assistant for you. Look at yourself from the outside (in the mirror) when you deadlift, and then mistakes will be minimized, if any occur at all.

Execution options

In addition to the classic version, there are the following options. These are deadlifts: straight legged, sumo style and block pulls (we will talk about them in our next issues). It should be said that this multi-joint exercise not only develops the athlete’s strength “from head to toe,” but also causes a neuro-endocrine response in the body - the release of anabolic hormones (including testosterone). So after performing a deadlift, you feel a surge of strength, including “masculine” strength.

Actually, we're done with deadlifts, let's move on to...

Barbell bench press

This is a multi-joint free weight exercise used to develop strength and mass in the muscle groups of the upper body. We can say that the barbell press is the most beloved and most popular exercise for all times and peoples. The main load in it is received by: (see image):

• Pectoral muscles ( 1 ) ;
• Deltoids ( 2 ) ;
• Triceps ( 3 )

Starting position(see image)

So, the step-by-step sequence of actions is as follows (see image):

1. Lie down on a bench and grab the bar with a grip slightly wider than shoulder-width apart; head - press tightly to the bench ( 1 ) ;
2. Bring your shoulder blades together, bend your lower back, spread your legs wide, let your feet rest firmly on the floor ( 2 ) ;

Execution technique

(see image):

1. Remove the barbell and bring it to your chest, then smoothly (as you inhale) lower it until it touches your lower chest ( 1 ) ;
2. As you exhale, press the barbell up and return to the starting position. The grip width should be such that at the bottom of the movement, the forearms are vertical ( 2 ) ;
3. During the exercise, the bar must move strictly in a vertical plane, and the elbows must be under the bar ( 3 ) ;
4. The shoulder blades remain retracted throughout the movement, the lower back is arched. Breathing: on inhalation - slowly down, on exhalation - powerfully up.

Note:

There are different options for placing your hands - classic, or medium. Narrow - the load shifts to the sternum and requires more effort from the triceps. Wide – the load shifts to the sides of the chest, reducing the effort of the triceps. You can do the press not at full (shortened) amplitude - this allows you to load the pectoralis major muscle more, relieving tension from the triceps.

Errors

When performing a bench press, the following errors often occur: raising the head/turning it to the sides, lifting the pelvis from the bench ( 1 ), incomplete range of motion ( 2 ) (see image).

Execution options

There are different options for performing the bench press: classic ( 1 ), with an arched back ( 2 ), with legs raised and arched ( 3 ) (see image).

Although this exercise is secretly the most favorite among bodybuilders, not all athletes can feel the work of the pectoral muscle, and therefore some simply exclude it from their training program.

That's it, the next exercise is next...

Squat with a barbell on your shoulders

This is a basic leg training exercise. It is best for increasing muscle mass and muscle strength throughout the body, but is mostly used to achieve bulging buttocks. (girls are your thing :)). The maximum impact is on (see image):

• Quadriceps (quadriceps femoris) (1 ) ;
• Hamstrings ( 2 ) ;
• Buttocks ( 3 ) ;
• Muscles of the lower back (static voltage) (4 ) .

Starting position (see image)

The step-by-step sequence of actions is as follows (see image):

1. Go to the power rack/rack where the barbell (bar with weights) is located, take a wide grip and go under it, then put the barbell on your shoulders and bend your lower back ( 1 ) ;
2. Remove the barbell from the racks, take a step back and place your feet shoulder-width apart, move your elbows back, squeeze your shoulder blades and tense your back muscles, look up ( 2 ) .

Execution technique

After you have taken the starting position, you can proceed to the exercise. The sequence of actions will be as follows (see image):

1. Inhale deeply and slowly squat until your thighs are parallel to the floor (or slightly lower), and as you exhale, return to the starting position. Remember, your knees should not go beyond your toes and you should not straighten them completely at the bottom ( 1 ) ;
2. Move your pelvis back as you move down (putting body weight on the heels and outer edge of the foot), your balance will be helped by leaning your body forward ( 2 ) ;
3. The back is arched throughout the entire movement. Breathing: inhale – down, exhale – up. The gaze is directed ahead ( 3 ) .

So, the illustrative step-by-step series will be as follows.

Note:

There is a small trick that will help you perform the exercise better, it sounds like this: you should take the bar strictly in the center, and you need to go under it with your shoulder blades drawn together in advance. Thus, a special layer of tense muscles is created on the upper back and above the shoulder blades, which will eliminate the unpleasant sensation of the pressure of the bar on the back.

Errors

Very often the following errors occur in this exercise: round back ( 1 ), bringing the knees together ( 2 ), lifting the heels and bringing the knees forward behind the toes ( 3 ), barbell on the neck ( 4 ) (see image).

Execution options

There are various options for performing squats with a barbell, and they depend on how the legs are positioned ( 1 ) and from the location of the barbell - front squats ( 2 ) (see image).

When your feet are already shoulder width apart ( 1 ), the vastus lateralis and abductor muscles are loaded. When your feet are shoulder-width apart ( 2 ), all thigh muscles are worked out as much as possible. When the stance exceeds shoulder width ( 3 ), the emphasis shifts towards greater development of the inner part of the quadriceps, sartorius and adductor muscles.

In addition to performing squats with a barbell on your back, it can also be performed with a barbell located on the collarbone (upper chest), in this case, the load shifts from the gluteal muscles towards the quadriceps. If you are still new to bodybuilding (experience up to 1 of the year), then performing squats in a Smith machine may be an ideal option for you. This machine will provide better control over technique and overall increase body stability.

Note:

In order to perform a squat with a barbell technically correctly, you must first use the “lock” technique. It consists in sequential and simultaneous execution 3 actions: take a deep breath and hold your breath, tense all the abdominal muscles, arch the lower back. All this allows you to avoid excessive tilt of the body forward and the possible negative effects of large weights on the spine.

Actually, we finished with squats, and somehow imperceptibly our article also came to its logical conclusion (what, really? finally), but before I say goodbye, I’ll give you some interesting statistics that show the value of basic exercises. A scientific experiment was conducted in which it was found that muscles grow more from hormones than from training. (see image).

Exercises that have the greatest impact on the production of testosterone and growth hormone are just these three classic, basic ones. So screw it :) base! So, as always in conclusion, some results on all of the above await you.

Basic exercises: F.A.Q.

In order to assimilate all the material as much as possible and sort it out, remember the following advantages that basic exercises will give you.

• When performing basic exercises, the production of growth hormones and testosterone increases, which has the most beneficial effect on muscle growth;
• By gradually honing your technique and adding weight, you can achieve constant progress in your training;
• Maximum simultaneous involvement of a large number of muscles;
• Enormous energy consumption will inevitably lead to the “melting” of excess subcutaneous fat;
• All muscles will grow evenly
• There is no need to “pound” your body with grueling approaches and huge repetitions;
• The period of implementation of the “base” must be provided with appropriate support from.

Remember these benefits when you do your next multi-joint exercise, and progress will be obvious!

Afterword

So, dear readers, today we got acquainted with the big three, or basic exercises: deadlift, squat and bench press - these basic exercises are exactly the foundation on which you will build your initial muscle frame. From this moment on, it is multi-joint exercises that are your initial task in training and the foundation for the future that will allow you to progress further, so pay close attention to the above exercises and especially the technique of performing them.

PS. Yes, I completely forgot, don’t even try to do the exercise like this...

PS2. If you have any questions, something is unclear or anything else, write in the comments, I will be happy to help.

Training should be based on basic exercises. They are the best method for gaining muscle mass. It is advised to start your workout with basic exercises, since the body spends a lot of resources on their implementation, and therefore at the end of the workout you simply do not have enough strength to do the basic exercises to the fullest.

Basic exercises in bodybuilding are the basis of training, be sure to include them in your training program!

The main difference between basic exercises and isolating exercises is that in isolating exercises only one muscle is loaded, while in basic exercises several muscles are loaded. Thus, when performing basic exercises in bodybuilding, you give stress not to one, but to several muscle groups.

Let's look at a specific example. Let's take the basic exercise bench press, where the triceps, shoulders, and pectoral muscles are loaded. An isolating exercise would be a French press, where only the triceps are loaded, or dumbbell flyes to the sides, where only the deltoids are loaded. I hope you get the point.

Probably everyone associates the phrase “basic bodybuilding exercises” with lifting huge weights. That’s right, it’s the heavy weights in basic exercises that give the body the impetus to grow muscle mass.

And of course, it is necessary to constantly increase the load so that the body does not get used to it, but experiences something new. Increase the weight or number of repetitions, or shorten the breaks between sets. In a word, you need to prevent your muscles from getting used to the monotonous load.

Another rule you need to remember. To grow muscle mass, it is necessary to put stress on large muscle groups:

• back
• pectoral muscles

It is the muscles of the legs and back that make up 80% of human muscles. If you grow these muscle groups, then smaller muscles will also begin to develop.

Basic basic exercises in bodybuilding

Breast

• Bench press
• Dumbbell bench press
• Pullover
• Incline Bench Press

Back

• Deadlift
• Bent-over barbell row
• Bent-over dumbbell row
• Pull-ups

Legs

• Squats with a barbell on your shoulders
• Deadlift
• Leg press
• Lunges with a barbell

Hands

• Close grip press
• Barbell curl
• Dumbbell biceps curl

Deltas

• Seated press
• Standing press (military press)
• Overhead press
• Shrugs

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What you need

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

What are basic exercises?

Basic exercises are those in which several muscle groups are involved in movement and at the same time several joints are flexed or extended at once. Due to this, the body receives stronger training stress, and the desired result is achieved much faster. In basic exercises, you can use a larger working weight, which is why it is believed that they form the strength “foundation” of an athlete.

The best basic exercises for different muscles

There are both basic and isolation exercises for each muscle group. It is especially important to perform basic exercises for beginner athletes. This way, you will quickly build a certain strength base, from which it will later be easier for you to build muscle, improve the functionality of your body, or increase record weights in strength movements. But it is not recommended for experienced athletes to abandon the base; in any case, it should make up the majority of your program.

It is worth noting that not all athletes will benefit from regular exercise. Many of them (such as deadlifts and squats) involve a strong axial load on the spine. It is not recommended to perform them for herniated discs and protrusions, especially in the lumbar region. In addition, performing these exercises with large working weights is quite a traumatic activity, and the slightest deviation from the correct technique can not only aggravate existing health problems, but also cause new ones to arise.

For beginners who train without a trainer, it is also better not to include deadlifts and squats with a barbell in their program, since learning the technique from scratch on your own will be quite difficult. 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 provide a list of basic exercises for each muscle group. They are suitable for both men and women, the most important thing about them is the correct technique.

Basic leg exercises

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

Squats

– This is one of the fundamental exercises in many sports. In this movement, almost all muscle groups of your body work in one way or another. The main dynamic load falls on the quadriceps, hamstrings, spinal extensors, gluteal muscles and hip adductors. When working with serious weight, a significant static load falls on the abdominal muscles, shoulders and trapezius muscles.

The main thing in this exercise is to monitor your breathing (exhale strictly when lifting) and keep your back straight throughout the entire movement - this way you will protect yourself from injury.




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




Don't forget about the position of your feet - in general, they should be placed slightly wider than your shoulders, with your toes pointing to the sides. When rising from a squat, never bring your knees together.




This also includes squats in Smith and hack machine. These movements are a little simpler in terms of technique. The general principle is the same, but the position of the body and the projectile is more fixed, which is why fewer stabilizer muscles are involved in the work.





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Leg press

It cannot fully replace heavy squats with a barbell, but the load on the legs is no less: the front, back and inner thighs and gluteal muscles work. Perfect for beginners for whom the squat technique will be too difficult at the initial stage.




The most important thing in this exercise is not to overdo it with the working weight. This will make it more difficult for you to control the correct position of your knees. If you bring them inside the trajectory of movement, you risk injury to the ligaments.

It is also important to work in a comfortable amplitude. Do not try to lower the platform as low as possible. The geometry of most exercise machines is designed in such a way that at the lowest point your spine will be rounded in the tailbone area. This is an extremely traumatic position. At the top point, you don’t need to straighten your knees all the way, leave them slightly bent.




Lunges

You can perform lunges with your own weight, or. In any variation, you will use all areas of the leg muscles. Depending on the width of the step, the direction of movement and the position of the foot, you can slightly emphasize the load on one or another area: with a shorter step, the emphasis falls on the quadriceps, with a wide one, on the hamstrings.




If you perform a step in such a way that at the bottom point the angle between the shin and the thigh of both legs is 90 degrees, the load is equally distributed on the front and back surfaces of the thigh.




Sumo deadlift

This is a variation of the classic deadlift, in which the emphasis shifts to the legs (adductors, quadriceps and hamstrings) and works the back to a lesser extent. This is achieved through wider stance of the legs. The range of motion in a sumo stance is a little shorter, but this does not eliminate the powerful static tension in the abdominal muscles, back, trapezius and arms.

The correct technique for performing a sumo deadlift involves a deep squat in the starting position and maintaining a straight back throughout the entire exercise. This way you minimize the risk of back injury or umbilical hernia.




Athletes who are not involved in powerlifting should avoid using an underhand grip, as it can also lead to spinal injury. Use a regular overhand grip; you can attach straps if the weight is too heavy.

Romanian deadlift

It is often mistakenly called a deadlift, although in fact a deadlift is a regular classic deadlift. In the Romanian version, the legs remain slightly bent throughout the entire approach; the work is mainly carried out by the extensors of the spine and biceps of the thigh. That is why this exercise can be considered a basic one for the back. It’s also a good idea to include the gluteal and other additional stabilizers (trapezius, calf, etc.).

There is no need to perform this movement with fully straightened legs, as this can cause injury. The angle of the knees should not change throughout the entire approach. The bend should be done to a comfortable point, stretching is different for everyone, and should not be done through pain. It is also important not to hunch your back; if you can’t do this, reduce the working weight.




Another version of this exercise is with dumbbells, the technique here is identical, but the emphasis shifts more to the gluteal muscles.




Basic exercises for the back

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

Pull-ups on the horizontal bar

The crossbar is a wonderful exercise machine with which you can work the entire muscle mass of the upper back. If you are, then the work involves the latissimus dorsi, trapezius and rhomboids, posterior deltoid muscles, as well as the teres major and minor muscles.




If you use more, then the arm muscles will be strongly involved in the work: biceps, brachialis and forearms. To partially reduce the load on your arms, use wrist straps. If you want to stress your back muscles even more, do a slight arch in the thoracic spine and squeeze your shoulder blades together at the top of the amplitude.

Pull-ups (as well as pull-downs on a vertical block) are recommended to be performed only by people with a flexible shoulder girdle. In general, it is better to perform this movement towards the chest to avoid injury to the shoulder joints.




This group of exercises includes all vertical rows on a block, as well as pull-ups on a gravitron - this is a special exercise machine with a counterweight that facilitates movement. Pulldowns use the same muscles, but are slightly less effective. They are well suited for beginners who do not have enough strength to pull themselves up, as well as for those who do not know how to “turn on” their back and pull themselves up using their arm muscles.




Bent-over barbell or dumbbell row

Horizontal rows thicken your back, which is important for building a massive torso. loads the entire mass of the upper back, rear deltoids and biceps. Also, a strong static load is placed on the spinal extensors and abdominal muscles.




Experienced athletes can focus the load on one or another area of ​​the latissimus muscles. If you want to put more stress on your lower lats, use a reverse grip and pull the bar straight toward your waist. If your goal is a strong upper lat, rhomboid, and trapezius, work with an overhand grip and lift the barbell toward the bottom of your ribcage.

The tilt is also important; many athletes lean forward only a little, which reduces the range of motion and places emphasis on the trapezius. It is optimal to bend to an angle of approximately 30 degrees relative to the floor.




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It helps to pump up your back just as well. This is a one-way movement, so the stabilizer muscles will work even more here: the spinal extensors, abs and deltoids. It is recommended to perform both of these exercises with moderate weight and not to use cheating (swinging your body). It is much more important to engage the back muscles as much as possible, bringing the shoulder blades together at the top point, than to try to throw a barbell or dumbbell up in every possible way.




This also includes rowing a barbell to the waist while 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 working weight is taken less than with a regular standing deadlift.




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Another variation is traction on a horizontal block. It also targets the thickness of the back and uses 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 emphasis to the rear deltoid.




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T-bar row

Almost every modern gym has a special machine for working out the back muscles - the T-bar. They come in two types: with and without chest support. A variation of the T-bar row with a chest support allows you to almost completely imitate the performance of a bent-over barbell row while lying on an incline bench.

Another plus of this machine is that there are more grip variations. For example, a narrow parallel grip allows you to perfectly work the middle of the back; you cannot imitate such a movement by working only with a barbell or dumbbells.




If your gym doesn’t have such a machine, it doesn’t matter. You can imitate the T-bar row using a regular Olympic barbell and a handle with a narrow parallel grip from a block back machine. In any case, this exercise is worth doing on a regular basis - your back will quickly become more lumpy and massive.

Classic deadlift

With the classic setting of the legs, it implies a shift in the load on the back muscles. However, the legs are also involved quite strongly, and although this movement is traditionally classified as a back exercise, it can also be considered basic for the legs.

The classic stance involves placing your feet shoulder-width apart, your hands holding the barbell a little wider, and doing a slight squat and leaning forward. Keep the barbell as close to your shin as possible, then the trajectory of movement will be strictly vertical. The legs work here only at the moment the bar lifts off the floor; mainly the buttocks and quadriceps work. But you go through the upper 2/3 of the amplitude due to the work of the spinal extensors. A strong static load falls on all the muscles of the upper back, trapezius and biceps.




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

Performing hump deadlifts is one of the most common mistakes among beginner athletes, but under no circumstances should you lift serious weight this way, it can put an end to your sports career.




It is very important to breathe properly while performing deadlifts. Exhaling too late will increase intracranial pressure, which can make you feel dizzy and may force you to stop your workout.

If you want to increase your strength and work on the upper phase of the movement, perform deadlifts from plinths (stands). This will reduce the load on your legs to almost zero, and you will be able to pump your back even more.




Basic chest exercises

Bench press

- probably the most common exercise in all gyms. This exercise cannot be called isolated; the triceps and shoulders work here no less than the pectoral muscles. The static load falls on the spinal extensors, latissimus and trapezius muscles of the back, biceps and abdominal muscles.




Many athletes squeeze their shoulder blades together as much as possible, arch their lower back, bridge and use a wide grip - this shortens the range of motion and further reduces the load on the chest muscles. This makes no sense unless you are into powerlifting. It would be optimal to bring your shoulder blades together and make a slight natural deflection. In this case, the legs rest on the entire foot, and not on the toes.




You can perform the barbell press on an incline bench or lying upside down. This focuses the load on the top or bottom of the chest, respectively, but the load on the triceps and front deltoids will not disappear. If the positive angle is too large (more than 45 degrees), the emphasis shifts from the upper chest to the deltoids. The optimal angle is 30 degrees.




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Dumbbell Bench Press

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

Due to the fact that a separate projectile is held in each hand, more small stabilizer muscles are connected. You can also increase the amplitude by lowering the dumbbells a little lower; you won’t be able to do this with a barbell.

When creating a training program, a great option is to combine barbell and dumbbell presses at different angles, for example, first perform a barbell press on a regular bench, and then do dumbbells on an incline bench.




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Dips

- This is an equally effective exercise for working the lower chest, but the triceps and anterior deltoids are no less involved. The correct position of the body and elbows will help you focus on working one or another muscle group. If you spread your elbows to the sides and bend forward slightly, your pectoral muscles will work harder. If you keep your back straight and move your elbows along your body - triceps. It is also recommended to use slightly narrower bars to emphasize the triceps. In this variation, this exercise will be basic for the arms.

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




Pushups

The simplest chest exercise that you can do even at home. However, it is basic, because in addition to the chest, it also uses the triceps and the anterior delta.

In push-ups, you can also focus on a specific muscle group. In the case of the chest, the position of the arms should be wider than the shoulders, with the elbows spread to the side.




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




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To shift the load to the upper chest, the legs should stand at some elevation.




If you want to place more emphasis on the triceps, then place your arms narrower than your shoulders, almost close, with your palms facing each other. When lowering, your elbows should be guided along the body. In this version, this exercise can be classified as a triceps exercise.




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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 and parallel bars for triceps, let's look at a few more exercises.

Close grip bench press

This is a fundamental movement for triceps growth. Here all three of its bundles work evenly, as well as the inner part of the pectoral muscles and the anterior deltoids. When performing, it is important to extend your arms in the same trajectory. To do this, concentrate on the position of your elbows; they should be pressed to the body all the time.

The triceps is a fairly stubborn muscle. In order for it to grow, you need to do both strength work and simply pump blood into the muscle in a higher repetition mode. That is why, when gaining muscle mass, it is recommended to focus on this movement, supplementing it with 1-2 isolating exercises.




Close-grip pull-ups

The only basic exercise for biceps. All other movements in this group are variations of arm curls with a barbell, dumbbells or on machines. They involve only the elbow joint and only one muscle group, which is why they are classified as isolation.

Close-grip pull-ups also work your back muscles well. To emphasize the load on the biceps, do not use straps, try not to squeeze your shoulder blades and pull up using the strength of your arms.




Basic shoulder exercises

Let's look at the most effective exercises that will help strengthen your shoulders.

Bench press standing or seated

In this movement, you work all three deltoids, triceps, and a little of the upper chest. But in any presses up (even from behind the head), only the front bundle receives the greatest load.

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

This movement places a fairly strong axial load on the spine, so it is recommended not to push for record weights and, if necessary, use an athletic belt. If you want to reduce the stress on your lower back, do the seated barbell press instead. But even here the load is not completely eliminated - with a sufficiently heavy barbell, the athlete automatically bends in the lower back.




There are still numerous debates regarding the correct way to lower the barbell: behind your head or in front of you. The beam that works here is the same - the front one. But lowering behind the head is an extremely dangerous movement for the shoulder joints. If you don't have some flexibility in your shoulder girdle, you are more likely to get injured. So you should do this exercise only in the form of chest drops.

This also includes seated presses in Smith. Here the trajectory of movement is set by the design, fewer stabilizer muscles are activated, and cheating is eliminated due to a slight squat.