These Are The 7 Most Important Lifts

The Best Seven Exercises You Can Do In The Gym

No two exercises are created equal. In this article, we won’t be getting into the argument if compound lifts are better than the isolation movements. We believe each has its place in your exercise arsenal.

If you’re like most people, you’ll want to make the most of your time in the gym. And how do you do that, you ask? It’s easy, you perform the exercises which are going to give you the best bang for your buck.

 

Squats

There are no surprises here. Squats are one of the best functional lifts which can add size to your legs and help you in building overall strength. If you have a back injury or can’t perform the barbell squats for some reason, you can try variations like the goblet or hack squats.

Make sure you’re focusing on contracting your muscles with each rep in all of the exercises you perform. Just going through the motions for the sake of it isn’t going to do much for you. Establishing a mind-muscle connection is key to building muscle mass.

Incline Dumbbell Bench Press

For many people, the upper pecs are a weak muscle group. Following a full ROM (range of motion) while performing the incline bench press can help in developing the stubborn muscle group.

If you perform these exercises in your HIIT workouts, 12-15 repetitions will be the optimal rep range. Keep your ego in check and focus on the form rather than the amount of weight on the bar.

EZ-Bar Skullcrushers

The skullcrushers are one of the most effective tricep exercises. Lie down on a flat bench with an EZ-bar in your hands extended at arm’s length so your upper arms are perpendicular to the floor at the starting position.

You need to keep your elbows and upper arms locked in the same place throughout the exercise. The bar should be a couple of inches away from your forehead at the bottom of the movement.

Squats are a must in your training program

Arnold Presses

While most shoulder exercises target a single deltoid out of the three heads, the Arnold presses work the anterior and medial delts. Performing the Arnold presses while sitting on an army bench eliminates the possibility of using momentum.

 

Deadlifts

Deadlifts are a full-body exercise that primarily targets the back. Performing the compound exercises regularly can improve your mobility, strength, and can help you in doing your day-to-day tasks.

Machine Preacher Curls

While most people love performing the dumbbell curls, they can’t get the most out of them as they lack the mind-muscle connection. Machine preacher curls are an isolation exercise that targets the peak of your biceps.

Hanging Leg Raises

Most people who workout want washboard abs but don’t know how to achieve them. After you have your diet in place, performing exercises like the hanging leg raises will help you bring the definition and symmetry in your abs.


Which is your favorite exercise? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.

Header image courtesy of Envato Elements

 

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Vidur is a fitness junky who likes staying up to date with the fitness industry and loves publishing his opinions for everyone to see. Subscribe to his YouTube Channel.