10 Of The Best Lifts To Build Full Body Strength
Wondering which exercises you should bring into your workout program in your home gym to optimize the results that you see? While any exercise is of course better than no exercise, certain lifts that you’re performing will give you a much better payoff.
Think of them as providing the biggest ‘bang for your buck’, so to speak. Do them and you’ll see faster and superior results compared to all the other exercises you might be doing.
Curious to know which are most beneficial?
Let’s take a closer look at the top ten exercises, spread out over the entire body for full body strength.
To hit the quads, glutes, hamstrings, and core, you can’t go wrong with squats. This one will make your strength skyrocket, while also giving you an excellent metabolic boost. You can also try one of many squat variations.
To accompany squats, add in some deadlifts. This one is perfect for boosting hamstring and lower back strength and will also help you gain strength and power.
Do these on opposing days that you do squats.
Push-ups are the next must-have move, this time strengthening the upper body. With so many variations you can perform, this one is great for building chest, shoulder, and arm strength.
Another good bodyweight move to try out, pull-ups are key for building back strength. They’ll increase the width of your back, helping you get that V-taper appearance and making your waist look smaller.
For targeting your shoulders, you can go wrong with the shoulder press. Great for building up strength and power, this one will also hit your triceps as well.
The bench press is another great move for anyone looking for optimal chest strength. It’ll also target the shoulders, biceps, and triceps as you perform it as well, making it a perfect all around conditioning move.
Try it with a barbell or a set of dumbbells – your choice.
Bent Over Rows
Another back builder, bent over rows are the perfect compliment to the vertical pulling exercise you’re doing with the pull-up. By adding both vertical and horizontal pulling moves, you ensure that you work the body across all planes of movement.
Bent over rows will also target the biceps as well, reducing the need to add much bicep isolation work to your overall protocol plan.
Lunges are the next move to add to your protocol. Great for strengthening the glutes, hamstrings, and squats, this exercise is also a good core builder. Your core will constantly need to be contracting in order to keep you balanced as you go about this exercise, making it great for those wanting a firm midsection.
Try walking lunges, stationary lunges, or split squat lunges. Mixing it up a bit keeps your body guessing what’s coming next, ensuring results continue to show.
To really hit your core, turn to the plank hold. This move is not only great for building up abdominal strength, but will also hit the muscles running up and down the spinal column as well.
The plank hold can also be done in so many different variations that you should have no problem keeping your mind and body reacting to the exercise.
Finally, to hit the glutes and lower back muscles, you have the glute bridge. This one is a little more isolated in nature, but will ensure that you are getting as much glute activation as possible.
This will be important in order to really bring up that backside, rounding out your lower body workout routine.
Have a look at your current workout plan. Are you including these in the mix? If not, it’s time to get them added to your training day.