There are endless ways to build strength and muscle, but the “Big 5” compound lifts are considered the granddaddy of strength training, especially if you plan to test your 1-rep max and build strength accordingly. .
Compound lifts (compound exercises) use multiple joints and muscles, and these five are the holy grail, at the top of the group of best traditional weightlifting exercises that form part of a strength training program. Bench press, squat, shoulder press, pull-ups, and deadlift.
Below, we’ll explain the five exercises in detail, including how to do them, the muscles they work, and how best to program them.
What are the “Big 5” lifts in strength training?
Together, the “Big 5” build strength and muscle across all major muscle groups and also recruit synergistic muscles (auxiliary muscles that support the “agonist” muscles). This is explained below.
You don’t need to include all five exercises in one strength program. You can also split exercises or group them throughout the week according to upper and lower body. Many weightlifters also use isolation exercises alongside these movements to focus on specific smaller muscle groups after training larger, stronger muscles. For example, you can combine bicep curls (an isolation exercise) with pull-ups (compound).
Best of all, it’s also the best strength training for beginners because it can be done using a barbell, adjustable dumbbells, kettlebells, and resistance bands. If you’re new to weightlifting, these five exercises provide a foundation and are the most efficient way to build strength and muscle throughout your body and train and recruit the most muscle groups. You might consider starting with exercise.
1. Bench press
Flip a round of push-ups and add weight. Hello, this is bench press. This exercise builds and strengthens your chest. In other words, you’ll be working your pectoralis major, which shapes your chest with the help of your anterior deltoids (front of your shoulders) and triceps. Your core muscles also work hard to stabilize your entire trunk.
Before performing bench press in the gym, it is recommended to learn how to bench press with correct form, as it is an important strength training to train and strengthen the muscles of the upper body. If you’re interested in learning more about the benefits of the bench press, our writer performed the dumbbell chest press (a dumbbell variation of the same movement) every day and reported on the process.
Trainer tips: If you are starting to exercise for the first time, take it easy by using a spotter or a mirror. The weight should track over your chest, not your face, and you should perform a full range of motion. This means that your elbows are fully extended as you lift the weight upwards.
2. Deadlift
There are so many deadlift variations that you’ll never get bored or run out of programming ideas. For many people, deadlifts are the best compound exercise for strengthening your entire body from head to toe, providing a one-stop full-body workout.
Traditional deadlifts primarily target the posterior chain, back, glutes, hamstrings, hip flexors, core, arms, shoulders, and quadriceps, and are also at the top of the list of functional training exercises. Few muscle groups are left untouched, and over time you will develop serious core and grip strength.
Trainer tips: For a complete breakdown of the traditional deadlift, visit our deadlift how-to page. If you want to further strengthen your hamstrings, the Romanian deadlift is worth knowing. Barbells help load maximum weight, while dumbbells help with unilateral exercise and accessibility.
3. Squat
Whether you prefer front squats that target your quads, back squats that target your glutes and hamstrings, or a completely different squat variation, we love all forms of this lower body exercise . Squats are one of the best leg exercises to tone your glutes, quadriceps, hamstrings, calves, and activate your lower back and core muscles.
While there are steps to follow when learning how to squat, every lifter’s biomechanics are different, and the amount of mobility in the spine, hips, knees, and ankles ultimately determines how the squat feels and looks.
Trainer tips: First, I recommend learning how to squat and how to do it incorrectly, and correcting it if you are doing it incorrectly. If you have limited mobility in your hips, knees, or ankles, your lower back may be able to compensate and allow you to achieve a deeper squatting position known as a butt wink. If this sounds familiar, here are his 7 ways to fix your “butt wink.”
pull-up
No back day is complete without pull-ups. Pulling your own weight up makes him one of the most functional lifts on this menu. Grip is an important factor when deciding between pull-ups and pull-ups. Use an underhand grip for pull-ups. This means your palms are facing towards you, and your pectoral muscles and biceps are engaged more. Pull-ups are performed overhand, with the palms facing outward and emphasizing the posterior chain (back of the body), such as the trapezius muscle.
A study published in the journal Sciences of Sport explains that both strengthen deep stabilizer muscles like the lats, shoulders, biceps, posterior deltoids, teres major, and core.
Even beginners can access pull-ups by wrapping a resistance band around the bar and stepping into your knees or one foot for extra support. As a starting point, you can also practice jumping up towards the bar and then lowering your body in a controlled manner. This method is called eccentric pull-ups and helps build strength and stability as you lower your weight.
trainer tips: If you’re doing pull-ups incorrectly, here’s how to fix it. For those who haven’t done a pull-up bank yet, here are her 5 full-body strength exercises for beginners that will help you build the base strength you need and target the same muscle groups using a single pull-up bar. I promise to do it.
5. Shoulder press
Also known as the overhead press, this movement targets the upper pectoralis major, anterior deltoids, and triceps, and strengthens your upper traps. Barbell presses help you develop maximum strength output and explosive power, especially when lifting heavy weights. If you have a rotator cuff injury, consult a personal trainer before trying any exercises.
trainer tips: If you’re not yet comfortable lifting a bar, swap out the barbell for dumbbells, kettlebells, or resistance bands. Here’s a breakdown of how to do an overhead press, including variations and scaling options you can try.
The seated shoulder press is a worthwhile option to practice to build basic upper body strength before moving on to the standing press, which further develops back and core stability. For extra support, sit with your chest or back resting on a bench set on an incline.
conclusion
The Big 5 Compound Lifts are efficient and effective, giving you more bang for your buck during your training. The more muscle groups you recruit during exercise, the more energy is required to fuel your muscles during exercise. The more lean muscle mass you have, the more metabolically active that muscle will be. This means it takes more energy to maintain, boosting your metabolism while building stronger muscles.
Weightlifting also trains inter- and intramuscular coordination. This refers to how muscle fibers “work together” within a muscle, and how different muscles work with each other. Strong muscle conditioning is very important for keeping your body strong and improving athletic performance.
How to program the “big 5” lifts
If your goal is to build muscle, strength, or both, reading about hypertrophy and strength training will help you decide how to program your sets, reps, rest, and frequency.
As a general rule of thumb, strength building involves more sets (3-5) and fewer reps (2-6), whereas hypertrophy (the muscle-building process) usually involves higher reps (8-12). ) for fewer reps (3 sets). -4) You will have fewer days off. Another popular way to introduce the Big 5 is through 5×5 workouts. This involves doing 5 sets of 5 exercises, 5 repetitions several times a week, giving your body time to rest. As your strength increases, gradually increase the weight every few weeks.