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The Best Bodybuilding Exercises – The Top Five Of All Time

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When you start to create your own workout program it can be a tough task choosing which exercises to do and which ones to leave out. So if you want to gain both muscular size and strength the fastest way possible then here are the 5 best bodybuilding exercises that should form the core of your workout program:

1. Deadlifts

The king of compound movements and the greatest strength exercise, if you want to have a stunning physique then deadlifts would be the best exercise to turn too especially if you’re a beginner. The deadlift works your lats, lower back, abs, glutes, hamstrings, calves (and nearly every muscle in your body), but it will also provide a lot of work for your entire upper back even though it’s not a conventional upper back exercise.

How To Perform The Exercise

To start your feet need to be shoulder width apart and your shins need to be close to the bar. Place your hands on the bar just outside of your feet and ensure you keep it even on both sides (use the lines on the bar as a guideline). MAKE SURE your starting posture is you sitting back in to it with your bum stuck out, chest out, shoulders held back and head up. This will help you keep a neutral spine throughout the whole motion. Now drive through your legs first and not your back if you don’t want to injure yourself.

deadlift

2. Barbell Bench Press

Probably the most famous exercise, but for a good reason because it is highly effective at activating your pecs and triceps since it allows you to use more weight compared to any other upper body exercise. Your anterior delts and serratus is also worked during the bench press.

How To Perform The Exercise

Lay down flat on a bench. Pinch your shoulder blades together, this will take tension of your shoulder blade and rotator cuffs. Ensure your elbows are closer to your ribs to put more emphasis on your triceps. The further away they are from your ribs the more emphasis it will have on the anterior (front) delt and you want to prevent this or else you risk your shoulders from getting injured.

bench press

3. Standing Barbell OHP

The standing OHP is a total body exercise and is one of the best movements to build raw strength. It works your core muscles and all 3 heads of your deltoids which include your front delts, side delts and rear delts. Your legs/core help stabilise the weight and once your in position your shoulders, upper chest and arms is used to press the barbell over your head.

How To Perform The Exercise

Start by standing with your feet shoulder width apart, keep your glutes tight and bring the barbell just below your chin. Now press all the way up, while you’re pressing up move your head back slightly and then back in when you’ve lowered the bar back down below your chin.

over head press

4. Wide Grip Pull-ups

Pull-ups are a compound exercise that work the pull muscles in your body and maybe the best exercise for building a wide back. They work a variety of muscles, but mainly the lats and traps with a bit of your biceps, triceps and chest also involved within the movement.

How To Perform The Exercise

Place your hands shoulder width apart on the pull-up bar and literally pull yourself up until your chin is above the bar. Make sure that you come all the way down on each rep so that your getting the full range of motion.

pullups

5. Front Squats

The front squat primarily works your quads and upper back so it is great compound movement for quad development and quad strength. It also works the adductors, glutes and hamstrings.

How To Perform The Exercise

Place the barbell on your clavicle and find the right distance between your feet as it’s different for everyone. Once in position cross your arms over to bar to lock it in place and squat all the way down, ensure you squeeze your glutes when you are coming back up.

front squat

Any weight training program that skips out on more than 3 of these fundamental, compound movements is awfully incomplete. When done correctly each one of these movements will send surges of growth boosting hormones that cause you to make all kinds of gains.

Everyone has their own opinion as to what’s the best exercise and if you feel like there should be another movement in this list then tell us in the comments below !

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