What are the golden 5 exercises?

What are the golden 5 exercises?

When it comes to weightlifting, there are few exercises that are as widely recognized as the golden 5. These exercises, which are also known as the “big 5,” are considered the cornerstone of any good weightlifting routine, no matter what your goals may be. In this article, we’ll take a closer look at what these exercises are and why you should consider incorporating them into your workouts.

Squat

The squat is a compound exercise that targets multiple muscle groups, including the quadriceps, hamstrings, glutes, and calves. It involves lowering your body down into a squat position, with your knees bent and your thighs parallel to the ground, and then standing back up. This exercise is great for building leg strength and improving overall lower body power.

Bench press

The bench press is another classic exercise that targets the upper body, specifically the chest, shoulders, and triceps. You lie down on a bench and use a barbell or dumbbells to push the weight up and down towards your chest. This exercise is great for building upper body strength and improving your overall lifting capacity.

Deadlift

The deadlift is a compound exercise that targets multiple muscle groups, including the back, glutes, and legs. It involves standing with your feet shoulder-width apart and lifting a barbell or dumbbells up from the ground, using your legs and back muscles to lift the weight. This exercise is great for building overall body strength and improving your posture and alignment.

Overhead press

The overhead press, also known as the military press, targets the shoulders, triceps, and upper back muscles. You start by standing with your feet shoulder-width apart and lifting a barbell or dumbbells up to shoulder height, then pushing the weight overhead. This exercise is great for improving upper body strength and building overall shoulder stability.

Pull-ups

Pull-ups are a bodyweight exercise that targets the back, biceps, and shoulders. To perform a pull-up, you hang from a bar with your palms facing away from your body and your arms shoulder-width apart, then pull your body up towards the bar. This exercise is great for building upper body strength and improving your overall pulling capacity.

Conclusion

Whether you’re a seasoned weightlifter or just getting started, incorporating the golden 5 exercises into your routine can help you build strength, improve your posture and alignment, and make progress towards your fitness goals. By focusing on these foundational exercises, you can create a well-rounded workout routine that targets all areas of your body and sets you up for long-term success. So next time you hit the gym, make sure to include squats, bench presses, deadlifts, overhead presses, and pull-ups in your workout plan.