Build a solid base for overall fitness and movement with exercises that engage multiple muscle groups and mimic natural movements, making them effective for improving strength, stability, and functional fitness.
Key Elements of Foundational Strength
Compound Exercises
These exercises work multiple muscle groups simultaneously, making them efficient and effective for building strength. Examples include squats, lunges, deadlifts, overhead presses, and bench presses.
Movement Patterns
Foundational strength exercises often involve movements that are essential for everyday activities, such as squatting, lunging, pushing, and pulling.
Progression
As you get stronger, you can gradually increase the intensity of your workouts by adding weight, increasing repetitions, or using more challenging variations of the exercises.
Proper Form
Maintaining good form is crucial to avoid injuries and ensure that you're targeting the right muscles.
Rest and Recovery
Allowing your body adequate rest and recovery time between workouts is essential for muscle growth and preventing overtraining
Foundational Strength Exercises
Lower Body
1.Squats
Here's How to Do Squats Properly, Safely, and Effectively Every Time
Not using proper squat form could be painful and even result in injury.
Learn how to do squats correctly and reap all the benefits.
As babies, we must learn how to squat before we learn to stand or walk—and as adults, we have to rediscover how to squat properly. While this primal movement pattern is a base for many activities—like taking a seat and lifting heavy objects—learning how to do a proper squat from a fitness perspective sometimes requires a little coaching, especially to make sure you're doing them safely and effectively
.Knowing how to do squats using your legs and not your back will translate into better workout performance and real-life functionality. Also among the benefits of squats is that they're one of the most time-effective moves for shaping and strengthening your entire lower body, especially your backside. Since it engages all the major muscle groups of the lower body at once, you can actually squat your way to being an improved runner, tennis player, or dancer. (As well as being able to move furniture without pulling something!)
The Basics: Proper Squat Form
How should beginners start doing squats?
"If you're just starting out, keep it simple," says Michelle Lovingshimer, PhD, master coach with Row House and registered yoga teacher. Here are the fundamentals of how to squat:
Stand with feet a about shoulder-width apart, toes facing front.
Engage your core, hinge at the hips.
Drive the hips back, bend at the knees and ankles, and press your knees slightly open as you...
Sit down into a squat position, keeping your heels and toes on the ground, chest up, and shoulders back. (Strive to eventually reach parallel, meaning knees are bent to a 90-degree angle.)
Press into your heels, engage your glutes, and straighten your legs to lift back to a standing position.
The Details: How to Squat Correctly Every Time, Step by Step
Step 1:
Stand straight with feet hip-width apart.
Stand with your feet apart, slightly wider than your hips.
Step 2:
Engage your core muscles.
Stand up tall and inhale, gently pulling your shoulders back and subtly lifting your chest (but without flaring your ribcage).
On an exhale, engage your deep abdominal muscles by imagining pulling your navel back into your spine. This will help keep your spine and pelvis stable and take the load off your lower back.
Step 3:
Lower down, as if sitting in an invisible chair.
Hinge at your hips, bend your knees, and sink your booty down into a squat—keep your upper body as straight as possible, "as if you are sitting in an invisible chair behind you," Lovingshimer says.
Try to keep a neutral spine: Avoid collapsing/rounding your chest forward or arching backward—if you're too erect, your hips can't release properly and you'll put too much strain on your knees.
Lower yourself as far as you can comfortably without leaning your upper body more than a few inches forward. (If you have knee issues, don't go deeper than a 90-degree angle, with your thighs parallel to the floor!)
Stretch your arms out in front of you for added balance and to help you sink even deeper into your squats.
"At the bottom of the squat, you should feel your weight pressing through your heels and mid-foot, your knees should press out slightly, and your shins should be roughly perpendicular to the floor (knees tracking over the ankles)," Lovingshimer says.
TIP
Don't allow your knees to travel too far forward over your feet or cave inward toward each other.
Press them outward (almost as if you were pushing out into an invisible resistance band around your knees) so they stay aligned with your feet as you squat down.
Step 4: Lift back up to standing position.
"Press through your heels, activating your glutes and hamstrings as you drive your hips up to standing," Lovingshimer says. Be careful not to lock your knees when you reach a standing position.
Tip
Keep your heels "glued" to the floor as you squat, and then think about driving them into the ground as you rise up to return to the starting position. This will put even more emphasis on your glutes.
Step 5: Repeat for 10 to 15 reps, for three sets.
How to Add Weight to Squats
Bodyweight squats are a fantastic move on their own, especially for beginners, but gradually adding weight will increase their benefits even more.
"Any movement performed with added weight is going to increase core stabilization as we add resistance and/or move weights through space," Lovingshimer says.
Slow and steady is the name of game: Start by picking up a set of dumbbells, even just three to five pounds each at first.
"Use dumbbells as static weight by holding them at your side, in a goblet style hold [in front of your chest], or in a racked position [up by your shoulders]," Lovingshimer suggests. Eventually,
you can use weights to include function arm movements, like going from the racked position to an overhead press as you lower into a squat.
"Progressing further, you can add weight with a loaded barbell in a front rack or back position," she says.
What Muscles Do Squats Work?
"Squats mainly target the quadriceps, glutes, and hamstrings, but if performed correctly, will also get the core firing up as it helps to promote lumbopelvic stability, says Winnie Yu, DPT, CSCS. Performing variations can help you target different muscle groups, Yu says. "For example, if you perform it with your heels elevated, you may feel more activation at the quadriceps compared to traditional squats which may fire up the glutes more," says Yu.
Health Benefits of Squats
1. They’ll prime you to lift heavy things safely.
Squats are an extremely multipurpose exercise move for everyone—not just body builders and athletes. They give you the strength and form to pick up heavy objects (and really, any objects!) correctly by using your lower body—instead of straining your back. Whether you're picking up your kids or grandkids, moving boxes and furniture, or cleaning and organizing around the house, it's a movement you need to be able to do safely in day-to-day life.
2. They’re an extremely efficient workout move.
One of the prime benefits of squats is that they'll strengthen your glutes more quickly than just about any other exercise pout there. Squats recruit pretty much all the muscles in your lower body (quadripceps, hamstrings, gluteals), not to mention your abs and back (in the right way), ankles and intrinsic foot muscles—so they work on activating, mobilizing, stabilizing, and strengthening so many important things at once.
3. They can help prevent injuries.
Most athletic injuries involve weak stabilizer muscles, ligaments, and connective tissues, which squats help strengthen. Many people shy away from doing squats if they have knee issues, but studies have shown that the muscles recruited and built when a person does a proper squat will actually improve knee stability and strengthen the connective tissues surrounding the knee.
4. They're an excellent type of functional fitness.
Functional exercises are those that help your body perform everyday activities more easily, as opposed to simply being able to operate pieces of gym equipment. Squats are one of the best functional exercises out there for promoting mobility, flexibility, and balance with real-world benefits.
5. They don't require any fancy equipment.
Yes, there are dozens of squat variations that can include different weights, resistance bands, exercise balls, and other equipment—but the good old-fashioned squat can be done pretty much anytime, anywhere. Even barefoot! That means, if you're not in the mood to walk 10 blocks to a workout class, or you're staying at a hotel without a gym, you can still throw on a pair of sneakers and rock a few squat reps using only your body weight.
2.Lunges
Works the quadriceps, hamstrings, glutes, and helps with balance and stability.
Let's Lunge: How To Properly Do A Lunge
Show your legs some love by learning how to properly do a lunge, plus three other lunge variations for a strong lower body.
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Let's Lunge: How To Properly Do A Lunge
Show your legs some love by learning how to properly do a lunge, plus three other lunge variations for a strong lower body.
Lose yourself in the lunge.
Mo
How do you properly lunge?
Keep your feet hip-width apart, to avoid instability and wobbling to one side.
Engage your core and keep your back straight for stability during the entire movement.
Take a big step forward, a larger step than you would when walking, to keep your weight evenly distributed and to help avoid too much joint compression in the front knee.
Focus on a point at eye level so you don’t overextend your neck.
Slow down, remember it’s quality over quantity.
Whether you’re performing bodyweight lunges or learning how to do lunges with weights, it all starts with proper lunge form.
Should your knee touch the floor in a lunge?
Whether you are performing a standard lunge or other lunge variations, your knee should never touch the floor when doing this exercise.
“Finding depth in a lunge has more to do with mobility in your hips and ankles than it has to do with strength,” said Millikan. “The most important thing to consider when doing a lunge is keeping your joints in alignment.”
Learn to Lunge: Four Lunge Variations
Four Lunge Variations We’ll Cover:
1. Standard Lunge
2. Reverse Lunge with Dumbbells
3. Side Lunge
4. Walking Lunge
All these moves target your core, glutes, quads, and hamstrings
. So get in alignment, connect with your inner leg-day guru, and get ready to lunge into the transcendent world of good feelings, strength, and high-levels of energy.
- keeping your left foot firmly planted on the ground. Your hips and right knee should point forward, with your weight mostly on your right foot.
- Push through your right foot to stand tall and then come right back down. This is one rep.
- To get out of this move, push through your right foot and stand all the way back up through center. Repeat on the other side.
Standard Lunge
About this move:
The standard lunge works all plains of your legs. This move will make you a leg-day legend.
How to do a lunge:
Start in a standing position with your feet under your hips and your arms at your sides.
Place your hands on your hips and step your right leg forward and allow your left knee to lower towards the ground.
Bend your knees to approximately 90 degrees as you lower yourself.
Remember to keep your torso upright, hips square and core engaged.
Lengthen your back leg to rise and then drop that knee right back down towards the ground.
This is one rep.
To return to the starting position, forcefully push off from your front leg to bring your feet back together.
Reverse Lunge w/Dumbbells
About this move:
Want to gaze at your glutes and be proud of your gains?
This is the move for you as you'll feel a dominant burn in your glutes with this move because of the split-stance position.
How to do a reverse lunge:
Stand with your feet directly underneath your hips and a dumbbell in each hand.
Take a slight bend in your knees and take a big step backward with your right leg, keeping your hips square to the front and your pelvis neutral.
Lower yourself until both legs are bent at 90-degree angles, keeping your chest tall and core engaged.
Hold for a beat.
Draw your energy into your front foot, push into it to rise, then lower the knee back down towards the ground.
This is one rep.
When you’re finished, push through your front foot to return to start.
Side Lunge
About this move:
Ignite those hip muscles with the side lunge. This move works your outer and inner hip stabilizing muscles and is a fantastic way to add lateral movement into your life.
How to do a side lunge:
Stand tall with your hands on your hips.
With a soft bend in your knees, step out wide to the side with your right foot, planting your foot so your toes point forward.
Bend your right knee to lunge and hold, keeping your left foot firmly planted on the ground. Your hips and right knee should point forward, with your weight mostly on your right foot.
Push through your right foot to stand tall and then come right back down. This is one rep.
To get out of this move, push through your right foot and stand all the way back up through center. Repeat on the other side.
Deadlifts
A deadlift is a strength training exercise where a loaded barbell is lifted from the floor to a standing position, with the weight held at hip level before being lowered back to the ground. Proper form involves a flat back, with the movement driven by the legs and hips, and the bar kept close to the body throughout the lift. It builds head-to-toe strength and is a fundamental movement in powerlifting and CrossFit.
How to perform a deadlift
Position your feet:
Stand with your mid-foot under the barbell, feet about hip-width apart, and toes pointing slightly out.
Grip the bar:
Hinge at your hips and bend down to grip the bar with your hands just outside your shins. Your arms should be vertical and your grip firm.
Set your back and hips:
Keeping the bar stationary, lower your hips and push your chest out to create a flat, neutral back. Your hips may be higher than in a squat, but your back should not be rounded.
Brace your core:
Take a deep breath, brace your core, and engage your glutes. You should feel tension in your whole body before the bar moves.
Lift the bar:
Drive through your feet and pull the bar off the floor, keeping it in contact with your legs. Keep your back and hips in the same position until the bar is past your knees.
Thurst your hips forward to stand up straight, squeezing your glutes at the top.
Lower the bar:
Reverse the motion by pushing your hips back, maintaining a flat back and keeping the bar in contact with your legs as you lower it to the floor.
Tips for a successful deadlift
Keep the bar as close to your body as possible.
The "dead" in deadlift means each rep starts from a dead stop on the floor, not from the top down.
A flat or neutral spine is crucial to avoid injury.
Some individuals may find it more comfortable to have their toes slightly out or in, depending on their hip anatomy.
For heavier lifts, a weightlifting belt can provide support by increasing intra-abdominal pressure.
However, it's recommended to build foundational strength before using one.
Hip Thrusts
Hip thrusts are a glute-focused exercise where you lift your hips up from a seated position with your upper back supported on a bench or other elevated surface. To perform a basic barbell hip thrust, position a bar across your hips, drive through your heels to lift your hips until your body forms a straight line, squeeze your glutes at the top, and then lower with control. This exercise is effective for building glute strength and can be adapted for different fitness levels
.
Upper Body
Push -up
A push-up is a fundamental bodyweight exercise that builds upper-body and core strength. Proper form is crucial for effectiveness and to prevent injury, and numerous variations exist to modify the difficulty.
How to do a standard push-up
Starting position: Begin in a high
plank position.
Place your hands on the floor slightly wider than your shoulders. Your body should form a straight line from your head to your heels.
Core engagement: Tighten your core and glute muscles. This prevents your hips from sagging or your back from arching.
Lowering down: Inhale as you slowly bend your elbows, lowering your chest toward the floor. Keep your elbows tucked in at about a 45-degree angle to your torso, rather than flaring them out.
Pushing up: Exhale as you push back up through your hands to the starting position. Your body should move as a single, straight unit.
Common mistakes to avoid
Sagging hips: If your hips drop toward the floor, it indicates a weak core.
You can build core strength by practicing with modified planks.
Archinh your back: Avoid sticking your buttocks up in the air. This signals a loss of core engagement and can reduce the exercise's effectiveness.
Flaring elbows: Letting your elbows point directly out to the sides can strain your shoulder joints. Keep them slightly tucked toward your torso.
Push-up variations
For beginners:
Knee push-ups: Perform the exercise with your knees on the floor instead of your toes. Your body should still be in a straight line from your head to your knees.
Wall push-ups: Push against a wall while standing, adjusting your distance from the wall to control the difficulty.
Incline push-ups: Place your hands on an elevated surface like a bench or sturdy table to decrease the resistance.
For advanced athletes:
Decline push-ups: Elevate your feet on a bench or box to increase the intensity and focus more on the upper chest.
Diamond push-ups: Bring your hands close together under your chest, forming a diamond shape with your index fingers and thumbs. This variation heavily targets the triceps.
Clapping push-ups: Perform an explosive push-up and clap your hands in mid-air before landing back in the starting position. This builds explosive power.
Benefits of doing push-ups
Builds upper-body strength: Push-ups work multiple muscle groups, including the chest (pectorals), shoulders (deltoids), and arms (triceps and biceps).
Strengthens your core: To maintain the plank position, your abdominal muscles (core) must stay engaged, leading to greater stability and strength.
Boosts cardiovascular health: When performed in high-repetition sets, push-ups can raise your heart rate, improving your endurance. A 2019 study on male firefighters found that the ability to perform a higher number of push-ups correlated with a lower risk of cardiovascular events.
Improves posture: By strengthening the chest, back, and shoulder muscles, push-ups help improve overall posture.
Bench Press
What is a bench press?
The bench press is a compound exercise that targets the muscles of the upper body.
It involves lying on a bench and pressing weight upward using either a barbell or a pair of dumbbells. During a bench press, you lower the weight down to chest level and then press upwards while extending your arms. This movement is considered one repetition, or rep.
There are several variations of bench presses that each work different muscles. These may involve lying flat, lying at an incline or decline, or placing your hands closer together on the barbell.
What effect do bench press variations have on the muscles?
Each bench press variation works slightly different muscle groups. According to a 2017 studyTrusted Source, variations include:
Traditional bench press.
This exercise is done lying down on a flat bench and pressing a barbell up and down at chest height. It works the pectoral muscles, shoulders, and arms.
Incline bench press.
For this variation, the bench should be angled upward between 45 and 60 degrees, so you are leaning back slightly. It targets muscles of the upper chest and shoulders.
Decline bench press.
For this variation, the bench should be angled downward, so when you lie down your feet are in a higher position than your head. It works the lower chest muscles and shoulders.
Narrow grip bench press.
During this variation, your hands are narrower together on the barbell. It works the triceps and forearms.
It’s not necessary to do all of these variations in the same workout. Overusing a muscle group can lead to injuries. That’s especially true if you’re working with heavy weights.
If you like variety, you can pick 2 or more variations per workout. Try to give yourself 1 or 2 rest days, allowing muscles to recover before switching between the other variations
How to do a bench press
Traditional flat bench press
Equipment needed:
barbell (additional weights optional) or dumbbells, flat bench
Lie on your back on a flat bench. Grip a barbell with hands slightly wider than shoulder width. The bar should be directly over the shoulders.
Press your feet firmly into the ground and keep your hips on the bench throughout the entire movement.
Keep your core engaged and maintain a neutral spine position throughout the movement. Avoid arching your back.
Slowly lift the bar or dumbbells off the rack, if using. Lower the bar to the chest, about nipple level, allowing elbows to bend out to the side, about 45 degrees away from the body.
Stop lowering when your elbows are just below the bench. Press feet into the floor as you push the bar back up to return to starting position.
Perform 5 to 10 reps, depending on weight used. Perform up to 3 sets.
Narrow grip bench press
Equipment needed: barbell (additional weights optional), flat bench
Use the steps above for a traditional bench press, but grip barbell with hands shoulder-width throughout the movement.
Incline bench press
Equipment needed: two dumbbells or barbell, incline bench angled between 45 and 60 degrees
Place feet flat on the floor as you lean back slightly, so your back rests against the bench with a neutral spine.
Start by holding dumbbells or a barbell directly over the shoulders. Face your palms forward, with the thumb wrapped around the handle.
Press the weight upward over your eyes or slightly higher, with elbows extended to 45 degrees.
Inhale and lower dumbbells or barbell slowly and with control until they touch or reach just above the chest, elbows and wrists staying out to the sides.
Repeat the press and perform around 5 reps or more. Keep in mind that reps depend on your goals and the weight. Someone using heavier weights may do fewer reps than someone using lighter weights.
Decline chest press
Equipment needed: bench angled down at 15 degreesTrusted Source and dumbbells or a barbell
Slowly lie down on the decline bench, so your legs are higher than your head, keeping your back firmly planted into the back of the bench. Place your feet in provided stirrups.
Have a spotter help you lift the bar off the rack or grip dumbbells, if using. Hold the weight directly over the shoulders, arms slightly wider than shoulder height.
Push the weight up until your arms are angled at 45 degrees at the top.
Slowly lower the weight back down to chest height, elbows out to the sides.
Repeat the press and perform around 5 reps or more. Keep in mind that reps depend on your goals and the weight. Someone using heavier weights may do fewer reps than someone using lighter weights.
Frequently asked questions
What is a bench press good for?
Bench presses can be used to increase strength, improve endurance, and tone the muscles of the upper body, including the chest, arms, and shoulders.
What’s more, some 2018 researchTrusted Source suggests that adding exercises like bench presses to your workout routine could offer other health benefits, including increased bone density.
What is the difference between a press and a bench press?
The term “press” can refer to any type of exercise that uses a pressing movement to increase strength and build muscle. This can include exercises like the leg press, chest press, floor press, or overhead press.
The overhead press, for example, is a common exercise that you can perform sitting or standing. It involves pressing a barbell or pair of dumbbells from your upper chest to overhead.
Meanwhile, the bench press is an exercise that targets the muscles in the upper body by pressing weight upward from the chest while lying on a bench.
While both target the upper body, each exercise affects specific muscles differently. For instance, a small 2020 studyTrusted Source showed that the overhead press activates the deltoids more, whereas the bench press focuses more on the chest.
How many days per week should I do bench press?
Some 2018 researchTrusted Source has found that training 1 to 3 times per week could help optimize strength gains.
However, the number of times that you should perform a bench press per week depends on your personal goals and fitness routine.
Some may prefer performing bench presses only once per week. Others may find that adding it to their routine more frequently, such as 3 to 4 times per week, works better for them.
For best results, be sure to perform bench presses on nonconsecutive days so that your muscles have a chance to fully recover.
How much should you bench press?
The amount of weight that you should bench press depends on several factors, including your fitness level, size and build, lifting experience, and goals.
You can use these charts to help you get a good idea of how much you can lift. Then, you can adjust the weight as needed to fit your fitness goals.
For example, if you’re focused on muscular endurance, you may want to decrease the amount of weight that you use and perform a higher number of reps. On the other hand, if you’re looking to build strength, performing fewer reps with more weight may be a better option.
Takeaway
Bench presses can be an effective exercise for building up chest, arm, and shoulder muscles. If you’re new to the bench press, work with a spotter. They can watch your form and make sure you’re lifting the correct weight for your fitness level.
If you aren’t sure how to add bench presses to an effective fitness routine, work with a certified personal trainer. They can create a routine based on your goals
Overhead Press
The Overhead Press Is a Functional Strength Superstar. Here’s How to Master It
What Is an Overhead Press?
An overhead press, also known as a shoulder press, is a resistance training exercise that involves pressing a weight from shoulder height directly overhead. It can be done using a barbell, dumbbells, kettlebells, or resistance bands, though we’re focusing on the barbell variation here.
“The barbell overhead press has several benefits: strength and stability of the shoulders; building strength and power for the upper body; and stability, strength, and balance for the core,” says Peloton instructor Marcel Maurer.
The overhead press is a functional strength move, meaning the skills and strength you build with this exercise can carry over to everyday activities, such as lifting your suitcase to stuff it in the overhead bin, reaching for high shelves, or carrying kids. This move strengthens the shoulders and core while reinforcing overall stability, which is key for longevity in movement and injury prevention.
Muscles Worked By Overhead Presses
The whole upper body gets in on the action with an overhead press, as well as your core and glutes. Here are the specific muscles worked by a barbell overhead press, according to Marcel:
Deltoids:
Your deltoids are a group of triangle-shaped muscles located in the rounded part of the shoulders. Marcel says this is one of the primary muscle groups targeted by the overhead press, and is why this move is also referred to as a shoulder press.
Triceps:
The triceps are located on the back of the upper arm, and are another one of the primary muscles involved in an overhead shoulder press, Marcel says. The triceps work to straighten your elbow, which helps execute moves like triceps dips and triceps kickbacks, as well as the overhead press.
Upper Chest:
The overhead press also indirectly works the upper part of your pectoral (i.e., chest) muscles. These muscles help to keep the upper body stable and push the bar upward.
Trapezius:
The trapezius muscles are another secondary muscle group used while doing an overhead press. Located over the back of the neck and shoulders, these muscles also help stabilize the shoulders while you press the weight overhead.
Core:
While you’re pressing the weight overhead, your core is working to keep your torso strong and stable. This includes deep core muscles, like the transverse abdominis, as well as the muscles in your back (which are part of your core too).
Glutes:
Lastly, the glutes, the large muscles of the buttocks, also aid in stabilizing the body during each overhead press rep.
How to Do a Barbell Overhead Press Correctly
When doing overhead presses,
it’s important to maintain proper form—especially when you’re lifting something large and heavy, like a loaded barbell. It’s key for protecting the body from injury and reaping the maximum benefits from the move.
That said, before you pick up a barbell, it’s a good idea to learn how to do the overhead press using the steps below without any weights—you can even use a broomstick or PVC pipe to get the form down first. To try it with weight, start with smaller free weights, like dumbbells, as described below.
Finally, when you’re ready to try barbell overhead presses, do them first with an unloaded barbell (which typically weighs 33 to 45 pounds, depending on the exact type) and progress slowly from there.
“Pay attention to the right technique first and then increase gradually,” Marcel says.
As a general rule of thumb, if you’ve chosen the right weight, you should feel the work from the very first rep and start to struggle during the last few reps. If you breeze through each set without tiring, your weight is probably too light; if you have trouble maintaining proper form until the last few reps, it’s probably too heavy.
Ready to give it a try?
Here’s how to do a barbell overhead press, step by step, according to Marcel.
Place an unloaded barbell in a squat rack, racked at a position just lower than shoulder height. Step under the bar with your feet hip-width apart, knees bent, and core engaged. Grab the bar with your hands slightly wider than shoulder-width apart, with an overhand grip (your palms facing away from you).
Straighten your knees to lift the bar off the rack, holding it just above your collarbones, your elbows slightly in front of the bar. Carefully take two controlled steps backward so there’s space between you and the squat rack. Stand with your feet hip-width distance apart, your knees softly bent, and your glutes and core engaged. This is your starting position.
Inhale, then exhale to press the bar over your head without momentum. To do this, move your head backward (tucking your chin toward your neck, creating a double chin) to create enough space for the bar to travel upward in a straight line. As soon as the bar has passed your forehead, move your head forward again and extend your arms overhead at the same time, so the bar is directly over your shoulders. At the top of the movement, keep your core engaged and avoid arching your back.
Reverse the movement to lower the bar with control and return to the starting position. That’s one rep.
Tips to Keep In Mind for Barbell Overhead Presses
It bears repeating that proper form is crucial when doing an overhead press, so it’s best to practice it without any weights first.
Before you attempt the move, it’s also essential that you have good mobility in your thoracic spine and shoulders, Marcel says. If you’re lacking back and shoulder mobility, it’ll be difficult to maintain proper form and could lead to injury. If you feel stiff, warm up with some shoulder mobility exercises first, or take an upper body strength warm-up or mobility class on the Peloton App.
When doing an overhead press, Marcel says to keep your feet parallel and hip-width apart. This will help keep you balanced and stable. Keep your wrists in a neutral position, not bent backward or forward, but straight and in line with your forearms, gripping the barbell tightly.
Don’t discount the importance of your breath, either. Marcel recommends inhaling while in the starting position, then exhaling as you press the barbell overhead.
Pull-ups
A pull-up is an upper-body strength exercise. The pull-up is a closed-chain movement where the body is suspended by the hands, gripping a bar or other implement at a distance typically wider than shoulder-width, and pulled up. As this happens, the elbows flex and the shoulders adduct and ext
end to bring the elbows to the torso.
Pull-ups build up several muscles of the upper body, including the latissimus dorsi, trapezius, and biceps brachii. A pull-up may be performed with overhand (pronated), underhand (supinated)—sometimes referred to as a chin-up—neutral, or rotating hand position.
Pull-ups are used by some organizations as a component of fitness tests, and as a conditioning activity for some sports.
Beginning by hanging from the bar, the body is pulled up vertically. From the top position, the participant lowers their body until the arms and shoulders are fully extended.[1] The end range of motion at the top end may be chin over bar or higher, such as chest to bar.[2]
Pull-ups are a closed-chain, compound movement involving flexion at the elbow and adduction or extension of the shoulder joint.[1][3][4] The trapezius, infraspinatus, and brachialis muscles are most active at the beginning of the pull-up; the latissimus dorsi, teres major, and biceps brachii reach peak activity during the middle of the movement, and the triceps brachii and subscapularis experienced maximum activity at the top of the movement.[5] There is similarity to the pull-down in terms of the muscle activation.[6]
A 2017 study found that pronated grip activated the middle trapezius more than the neutral grip, but that overall the muscle activation of different grip variants was similar.[7] Muscle activation is significantly different depending on whether the pull-up is completed individually or in a set without resting between repetitions, which is more efficient due to muscle and tendon stretch-shortening rebound.[8]
Overhead movements such as pull-ups reduce the subacromial space and create a risk of shoulder impingement. According to one study, the pronated grip pull-up with hands at shoulder width apart led to less risk of impingement than other variations studied.[9]
Pull-ups can be done with a supinated, neutral, or pronated grip; devices allow the grip to rotate during the pull-up.[10][11] The pull-up performed with a supinated grip is sometimes called a chin-up.[1][7] A pull-up may be completed using different widths of hand position; studies have found that participants freely choose a grip that is between 20 and 50 percent wider than shoulder width. A grip that is too wide could increase the injury risk or reduce the number of repetitions able to be completed due to lengthening the lever arm.[6][9]
What are the benefits of pull-ups?
1 .Pull-ups strengthen your back
2. Pull-ups strengthen your chest, shoulders, arms, and core
3. Pull-ups improve grip strength
4. Pull-ups can improve bone density
5. Pull-ups can improve markers of health
6. Pull-ups don't require much equipment
Can an average person do a pullup?
According to various sources, on average: A man can do at least 8 pull-ups. A woman can do 1 to 3 pull-ups.
Will 20 pull-ups a day do anything?
Yep, it will increase muscle. Once you progress and these exercises get easier, be sure to keep things difficult and in the 8-15 rep range. Once you start getting 20+ pushups (or about 12+ pullups) in a set, I'd put on a backpack and increase the weight. Or you could do a harder variation, like the archer pushup
Is a pullup harder than a pushup?
Pull ups are typically considered to be harder than push ups, this is due to three reasons, which include (1) the amount of weight you must lift (2) grip strength (3) and range of motion
Core
Planks
A plank is an isometric exercise that strengthens the core, back, and shoulders by holding the body in a straight line, supported on the forearms and toes. To perform one, lie face down, place forearms on the floor with elbows directly under shoulders, and lift the body to form a straight line from head to heel. Maintain the position while keeping the core tight, glutes squeezed, and hips from sagging.How to do a proper plank
Get into position: Lie face down on the floor. Place your forearms on the ground with elbows directly underneath your shoulders. Your hands can be clasped or palms flat.
Lift your body: Brace your core, squeeze your glutes, and lift your body off the floor so it forms a straight line from your head to your heels.
Engage your core: Keep your back straight and avoid letting your hips sag or rise too high. Think about pulling your belly button toward your spine.
Hold the position: Hold the position for a desired amount of time, breathing deeply throughout the exercise.
Return to start: Slowly lower your body back to the floor. Repeat for desired repetitions.
Variations and modifications
For beginners:
Knee plank: If the full plank is too difficult, perform it on your knees instead of your toes, keeping your back straight and core tight.
Wall plank: Stand a short distance from a wall and place your hands or forearms on it, then step back slightly to engage your core.
For an increased challenge:
Full plank on hands: Place your hands directly under your shoulders instead of your forearms.
Side plank: Lie on your side and support your body on one forearm, stacking your hips and shoulders.
Plank with leg or arm lifts: Lift one leg or one arm off the floor while maintaining a stable plank position.
Tips for a better plank
Keep a neutral spine: Look at a spot on the floor slightly ahead of your hands to avoid straining your neck.
Breathe deeply: It's easy to hold your breath when your muscles are tense. Focus on deep, steady breaths to help you hold the position longer.
Focus on form: It is better to do a shorter plank with good form than a long one with poor form that could lead to injury.
Use a mirror: This can help you check that your body is in a straight line and identify when your form starts to fail.
Leg Raises
Leg raises are a versatile bodyweight exercise primarily used to strengthen the core, including the abdominal muscles and hip flexors. The most common variations are performed while lying on your back, but they can also be done while hanging from a bar or using a machine
.
Muscles worked
Leg raises effectively target several key muscle groups:
Abdominals: The rectus abdominis (the "six-pack" muscle) is the primary target.
Hip flexors: These muscles, located at the front of your hip, play a crucial role in lifting your legs.
Obliques: Your side abdominal muscles are engaged for stabilization.
Lower back: These muscles work to maintain a stable and neutral spine throughout the movement.
Benefits
Adding leg raises to your routine offers several advantages:
Strong, stable core: Develops a powerful midsection that provides a solid foundation for all kinds of physical activity.
Improved balance and posture: Enhances overall stability, which can help prevent injuries and alleviate lower back pain.
Increased mobility: Can improve flexibility and range of motion in the hips.
No equipment needed: The basic lying leg raise is a bodyweight exercise that can be done anywhere.
How to do a lying leg raise (correct form)
Start position: Lie on your back on a mat with your legs extended straight and your hands placed palms-down at your sides or under your lower back for support.
Engage your core: Press your lower back firmly into the floor and keep it there throughout the exercise. If you feel your back arching, you are not ready for this full range of motion.
Raise your legs: Keeping your legs straight and together, slowly lift them toward the ceiling until your feet are perpendicular to the floor, forming a 90-degree angle with your torso.
Lower your legs: Control the descent, slowly lowering your legs back toward the floor. Stop when they are hovering just a few inches from the mat, or before your lower back lifts off the floor.
Repeat: Repeat for the desired number of repetitions, maintaining constant control.
Common mistakes to avoid
Arching your lower back: This is the most common mistake and can put dangerous strain on your spine. If your back arches, reduce your range of motion and focus on keeping it pressed into the floor.
Swinging your legs: Using momentum to move your legs reduces core engagement. The movement should be slow and controlled.
Lifting your head and shoulders: Keep your upper back on the floor unless you are performing an advanced variation. Lifting your head can strain your neck.
Holding your breath: Remember to breathe. Exhale as you lift your legs and inhale as you lower them.
Popular variations
Alternating leg raises: Lift one leg at a time to reduce the intensity and focus on isolating each side of your core.
Bent-knee leg raises: Perform the exercise with your knees bent to reduce the lever arm and make it easier on your lower back and hip flexors.
Hanging leg raises: A more advanced exercise where you hang from a pull-up bar and raise your legs. This version requires greater core and grip strength.
Side-lying leg raises: Lying on your side, lift your top leg toward the ceiling to target your outer thighs and glutes.
Weighted leg raises: Add ankle weights or a dumbbell between your feet for increased resistance.
Gym Equipment
Sample Foundational Strength Workout
Warm-up
5-10 minutes of light cardio (e.g., jumping jacks, high knees) and dynamic stretching (e.g., arm circles, leg swings)
Main Workout
Squats: 3 sets × 8-12 repetitions
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Push-ups: 3 sets × AMRAP
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Deadlifts: 3 sets × 5-8 repetitions
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Lunges: 3 sets × 8-12 repetitions per leg
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Overhead Press: 3 sets × 8-12 repetitions
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Cool-down
5-10 minutes of static stretching, holding each stretch for 30 seconds.
Important Considerations
Listen to your body
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If you experience pain (not to be confused with discomfort), stop and rest. Pain is your body's way of telling you something is wrong.
Progress gradually
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Start with a lighter weight or fewer repetitions and gradually increase as you get stronger. Rushing progress can lead to injury.
Focus on form
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Proper form is essential for avoiding injuries and maximizing the effectiveness of the exercises. Consider working with a trainer initially.
Consistency is key
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Aim to work out 3-4 days per week for optimal results. Consistency over time leads to the best outcomes.
Recovery matters
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Allow your muscles time to recover between workouts. This is when growth and strengthening actually occurs.
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