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The five basic strength training exercises, often referred to as the "big five," are foundational movements that target major muscle groups and provide a comprehensive full-body workout. These exercises are essential for building strength, muscle mass, and overall fitness. The five basic strength training exercises include:
Squats: Squats are a compound exercise that primarily targets the muscles of the lower body, including the quadriceps, hamstrings, glutes, and calves. They also engage the core and lower back muscles for stability. Squats can be performed with bodyweight, barbells, dumbbells, or kettlebells.
Deadlifts: Deadlifts are a compound exercise that targets the muscles of the posterior chain, including the hamstrings, glutes, lower back, and upper back. They also engage the core, grip, and forearms. Deadlifts can be performed with a barbell, dumbbells, or kettlebells.
Bench Press: Bench press is a compound exercise that primarily targets the muscles of the chest, shoulders, and triceps. It also engages the muscles of the upper back and core for stability. Bench press can be performed with a barbell or dumbbells on a flat bench, incline bench, or decline bench.
Rows: Rows are a compound exercise that targets the muscles of the upper back, including the latissimus dorsi, rhomboids, and traps. They also engage the biceps and forearms. Rows can be performed with a barbell, dumbbells, or cable machine.
Overhead Press: Overhead press, also known as shoulder press, is a compound exercise that targets the muscles of the shoulders, triceps, and upper back. It also engages the core for stability. Overhead press can be performed with a barbell, dumbbells, or kettlebells.
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