The exercises that can not miss in your gym training

Do you know what are the best exercises you can use in the gym?

The best gym exercises for your workout

There are better jobs, there are worse jobs, better cars and worse cars, supplements too.

Obviously, the exercises you can do in the gymnasium they are no exception, and some are more effective than others.

Which ones are they?

Organized by muscle, you'll get to know the best exercise for each one.

They are not easy, but you will see that the effort will be worth it.

These are the exercises that can not be missed in your gym training.

Chest? Bench press or dumbbell press.

Predictable, no?

In chest training, if you lost a bet, and now you can only do one exercise for this muscle, you don't have much to think about.

Do you prefer dumbbells or barbell?

The best exercise to work the chest is the bench press / barbell or dumbbell.

The movement is the same, only changes the material.

Not only is it the best move for the chest, it is also quite versatile, and you can adapt according to possible weaknesses you may have.

Undeveloped upper chest?

Raise the seat a little, and do this movement in a slant, ie incline bench press.

Is the lower part of your chest falling behind?

Bet on the declined bench press.

If you want to see how the barbell bench press is done herewith dumbbells here.

For more effective chest workouts, see this article.


best gym exercises

Legs? Squat.

One more muscle, one more predictable exercise.

Unless you have never entered a gym, you have certainly heard of the wonders of squats to develop the lower body.

From the buttocks to the twins, through the quadriceps and femorals.

This is simply the best exercise you can do to work your lower limbs, and have excellent results.

There are also several variations of this movement, which will allow you to pay more attention to specific areas that you want to develop.

From variations in foot placement, to front squats, which emphasize the work of the quadriceps.

It is undoubtedly an extremely complete exercise but also difficult.

If you do not have much experience in this movement, or have never done so, ask someone with knowledge to accompany you and help you achieve a good execution.

Otherwise, not only will you not have the best results, but you risk injury.

If you want to see how this exercise is done, click here.

For more effective exercises to work the legssee this article.

best gym exercises

Back? Dead weight and barbell row.

Okay, this is not just a movement, it's two.


The best exercise between the two is undoubtedly deadweight.

Extremely complete, and effective, but also exhausting.

We thought it important to put here an alternative to the main one, because depending on the training you use, you may need it.

In full body workouts for example, combining dead weight with squats is not always a good idea.

Not only is the impact on the lower back very severe, but the physical and mental strain is enormous, and if not well planned, can be detrimental.

Back-to-back barbell paddling is not losing much to the deadweight, and it has excellent results as well.

This is where the best depends a lot on the situation.

Deadweight also has many variations and can be used to work very effectively on the legs, for example with Romanian deadweight.

If you want to see how dead weight is done, click here, for the row with bar, here.

For more effective back-working exercises, see this article.

workout exercises

Shoulders? Press with barbell or dumbbells.

For a complete physique, and that much-desired V-shape in the gym, well-worked shoulders are essential.

The best exercise for working the shoulders is barbell or dumbbell press.

It can also be done standing or sitting.

Whether barbell or dumbbell, standing or sitting, they are all effective ways to work your shoulders.

Choose your favorite shape, and apply it.

There are exercises that focus more on a particular area of ​​the shoulders, but none are as effective at developing them completely as this movement.

If you choose the standing shape, be sure to pay close attention to your posture, and ideally have someone with you to make sure you are doing it correctly.

If you want to see how the shoulder press is done click here.


shoulder press

Triceps? Bench press with narrow grip.

The bench press appears again, and this time, it is to work part of the arms.

The best exercise for working your triceps is the bench press with the narrow grip.

In the normal bench press, you place your hands significantly apart, in this way, the work of the triceps decreases, and that of the chest increases.

However, if you place your hands close together, using a narrow grip, the triceps take over most of the work.

It is an extremely effective exercise for working this part of the arm, and in most gyms you don't get the attention you should.

If you don't use it yet, get ready for impressive results. And muscle pains too.

If you want to see how the bench press is made with a narrow grip, click here.

For more effective exercises to work the triceps, see this article.

bench press

Biceps? Curl with barbell or dumbbells.

Biceps are small muscles, but they get a lot of attention.

If your goal is to raise your arms, it is crucial to develop not only your biceps, but also your triceps, as these are what give most of the volume to your arm.

That said, to work your biceps, use the famous Curl.

Whether barbell or dumbbell, both are effective in developing this area of ​​the body.

There are also many variations, from different types of bars, different types of handles, standing or sitting.

Opt for variations that allow you to lift more weight, and avoid those worthy of gymnastics demonstrations.

It is not for cost that will give you better results.

If you want to see how biceps curl is done, click here.

For more effective exercises to work the biceps, see this article.

curl bicep

Buttocks? Squat!

If a few years ago it was not very common to see women training with weights these days, they are getting more and more.

And good.

The best way to work your buttocks is through weight training.

The best exercise for this, as it is for the rest of the lower limbs, is the famous squat.

If you are looking for athletes fitness that have this area well developed, they will all present you with several exercises to increase this area. From the most basic to the most exotic.

And there are so many.

One thing is right.

None of them are better or as complete as squats, and none of these athletes give up on this movement.

For more effective exercises to work your glutes (and beyond), see this article.

butt squats

Sit-ups? Kitchen.

It's not the answer you wanted to hear, but it's the truth.

The best exercise for great abs is done in the kitchen with the right diet.

You can have the best abdominal muscles in the world, and spend hours training them, but if they're covered in fat, they won't show up.

This is not to say that you do not need, or should not, work the abs directly.

You must

But worry above all about eating and lowering body fat percentage.

If you use exercises like squats and deadweight, they are already recruited very significantly.

Add one or two exercises at the end of the workout, preferably with resistance, and it's a matter of eliminating fat until they appear. In big.

Don't you know what abdominal exercises to do? See she is ready.



Now that you know what exercises you can't miss in your gym workout, what are you going to do?

Are you going to put them into practice or not?

It is not enough to know which are the best exercises, you need a training plan that includes them, intelligently.

And you need to do it consistently, after all, that's the main habit to succeed in the gym.

Although these are the best, it does not mean that there are no other effective ones, and here is a list that may be helpful to you.

Furthermore, do you know how many sets and reps you should do in your training?

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  1. One more 5 article *.
    My instructor has already integrated all the exercises mentioned in two training plans that I alternate during the week, so I know I'm on a good track.
    Persistence is the key word!
    Well be on your site.

    1. Thank you Helena.

      Yes, with a good foundation, it's a matter of time and persistence :)

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