Build a Solid Base of Strength With the Big Three Exercises
Barbell squats , deadlifts, and bench presses are affectionately referred to as the “big three” exercises. When done correctly and together in a training program, they target a huge number of muscles in your body, teach you coordination and stability, and develop incredible strength. If you’re new to weight lifting, learning these exercises is a great place to start.
In fact, squats, deadlifts, and bench presses are effective exercises for the whole body. For example, the squat initially looks like it is only working on the lower body, but almost everything from traps (upper shoulders) to heels is involved in movement. In just one big 3 move, you engage and develop muscle mass that can usually require multiple movements. Overall, it’s just a more efficient way to get stronger.
At the same time, some people do not have a healthy shoulder for a safe bench press; a healthy spine for pain-free deadlifts; or feel comfortable squatting at the desired depth. No big deal, there are other alternatives to these exercises that still help you get super strong and strong.
As a few examples, you can use a dumbbell press instead of a bench press; you can squat with a goblet instead of squat with a bar; and you can docable rows instead of deadlifts. Remember your abilities and grow stronger without hurting yourself.
If you’re still learning, you obviously don’t want to jump into heavy weights right away. These are fantastic exercises, but very, very technical. Take time to explore all the pros and cons of our articles on squats, deadlifts, and bench press: