5 Main Gym Exercises You Should Know In 2023

Welcome to our blog post about the 5 main gym exercises you should know in 2023. In this post, we will be discussing the top 5 exercises that you can incorporate into your workout routine to achieve your fitness goals. Whether you are a beginner or an experienced gym-goer, these exercises are sure to challenge you and help you reach your full potential. Keep reading to know more!

Table of Contents

• Exercise 1: Squats
• Exercise 2: Deadlifts
• Exercise 3: Bench Press
• Exercise 4: Pull-Ups
• Exercise 5: Shoulder Press

Exercise 1: Squats

Squats are a compound exercise that targets multiple muscle groups, including the quadriceps, hamstrings, glutes, and lower back. They are often considered the king of all exercises due to their ability to build overall lower body strength and power.

How to:

1. Stand with your feet shoulder-width apart and your toes pointing slightly outward.
2. Place a barbell on your upper back and grip it with your hands.
3. Keeping your back straight, bend your knees and lower your body until your thighs are parallel to the ground.
4. Push through your heels and lift your body back up to the starting position.
5. Repeat for the desired number of reps.

Tips:

• Make sure to keep your back straight throughout the exercise.
• Engage your core muscles to help stabilize your body.
• Start with a lighter weight and gradually increase as you get stronger.

Pros:

• Targets multiple muscle groups.
• Improves overall lower body strength and power.
• Can be done with or without weights.

Cons:

• Requires proper form to avoid injury.
• May not be suitable for individuals with knee or back problems.

Exercise 2: Deadlifts

Deadlifts are another compound exercise that target multiple muscle groups, including the hamstrings, glutes, lower back, and traps. They are excellent for building overall strength and power in the posterior chain.

How to:

1. Stand with your feet shoulder-width apart and your toes pointing slightly outward.
2. Place a barbell on the ground in front of you.
3. Bend down and grip the bar with your hands shoulder-width apart.
4. Keeping your back straight, lift the bar off the ground by pushing through your heels.
5. Stand up straight, keeping the bar close to your body.
6. Lower the bar back down to the ground.
7. Repeat for the desired number of reps.

Tips:

• Make sure to keep your back straight throughout the exercise.
• Engage your core muscles to help stabilize your body.
• Start with a lighter weight and gradually increase as you get stronger.

Pros:

• Targets multiple muscle groups.
• Improves overall strength and power in the posterior chain.
• Can be done with or without weights.

Cons:

• Requires proper form to avoid injury.
• May not be suitable for individuals with back problems.

Exercise 3: Bench Press

The bench press is a classic exercise that targets the chest, shoulders, and triceps. It is a great exercise for building upper body strength and size.

How to:

1. Lie on a bench with your feet flat on the ground and your back pressed against the bench.
2. Grip the bar with your hands slightly wider than shoulder-width apart.
3. Lower the bar down to your chest.
4. Push the bar back up to the starting position.
5. Repeat for the desired number of reps.

Tips:

• Keep your elbows tucked in close to your body.
• Engage your core muscles to help stabilize your body.
• Start with a lighter weight and gradually increase as you get stronger.

Pros:

• Targets the chest, shoulders, and triceps.
• Great for building upper body strength and size.
• Can be done with a barbell or dumbbells.

Cons:

• May not be suitable for individuals with shoulder problems.
• Requires a spotter for heavier weights.

Exercise 4: Pull-Ups

Pull-ups are a bodyweight exercise that target the back, biceps, and forearms. They are excellent for building upper body strength and size.

How to:

1. Grip a pull-up bar with your hands shoulder-width apart and your palms facing away from you.
2. Hang from the bar with your arms fully extended.
3. Pull yourself up until your chin is above the bar.
4. Lower yourself back down to the starting position.
5. Repeat for the desired number of reps.

Tips:

• Engage your core muscles to help stabilize your body.
• Start with assisted pull-ups or negatives if you are unable to do a full pull-up.
• Gradually increase the number of reps or add weight for more challenge.

Pros:

• Targets the back, biceps, and forearms.
• Excellent for building upper body strength and size.
• Can be done anywhere with a pull-up bar.

Cons:

• May not be suitable for individuals with shoulder or elbow problems.
• Requires a certain level of upper body strength to perform.

Exercise 5: Shoulder Press

The shoulder press is an exercise that targets the shoulders and triceps. It is great for building upper body strength and size.

How to:

1. Sit on a bench with your back pressed against the backrest.
2. Grip a barbell with your hands slightly wider than shoulder-width apart.
3. Lift the barbell up to shoulder height.
4. Push the barbell up overhead until your arms are fully extended.
5. Lower the barbell back down to shoulder height.
6. Repeat for the desired number of reps.

Tips:

• Engage your core muscles to help stabilize your body.
• Start with a lighter weight and gradually increase as you get stronger.
• Use a spotter for heavier weights.

Pros:

• Targets the shoulders and triceps.
• Great for building upper body strength and size.
• Can be done with a barbell or dumbbells.

Cons:

• May not be suitable for individuals with shoulder problems.
• Requires proper form to avoid injury.

Frequently Asked Questions (FAQ)

Q: What are compound exercises?
A: Compound exercises are exercises that target multiple muscle groups at the same time.

Q: How many sets and reps should I do?
A: It depends on your fitness goals and current fitness level. A general guideline is to do 3-4 sets of 8-12 reps for each exercise.

Q: Should I do these exercises in a specific order?
A: You can do them in any order you