When it comes to strength training, there are a few fundamental exercises that stand out for their ability to build power, improve overall fitness, and transform your physique. These exercises, known as the “Big 5 Lifts,” encompass a range of movements that target major muscle groups and offer countless benefits. So what exactly are the Big 5 lifts and why should you incorporate them into your workouts?

The Deadlift:

The deadlift is often hailed as the king of all exercises, as it engages multiple muscle groups simultaneously. It primarily targets your posterior chain, including your glutes, hamstrings, lower back, and traps. Deadlifts enhance full-body strength, promote better posture, and increase overall power output. Performing deadlifts correctly, with proper form and technique, is crucial to avoid injury and maximize results.

The Bench Press:

The bench press is a classic exercise that primarily targets the chest, shoulders, and triceps. It helps develop upper body strength, size, and power. By performing this compound movement, you engage multiple muscles, including the pectoralis major, deltoids, and triceps. Variations of the bench press, such as incline and decline bench presses, can be incorporated to target specific areas of the chest.

The Shoulder or Military Press:

The shoulder press, also known as the overhead or military press, is excellent for developing strong and defined shoulder muscles. It targets the deltoids, trapezius, and upper chest while engaging the core for stability. Shoulder presses not only improve functional upper body strength but also enhance posture and help prevent shoulder injuries. Incorporating both barbell and dumbbell variations into your routine can provide well-rounded shoulder development and help you get those 3D shoulders.

The Squat:

Squats are often referred to as the “king of leg exercises” due to their incredible benefits for lower body strength and development. This compound movement primarily targets the quadriceps, hamstrings, glutes, and core. Squats improve overall lower body strength, enhance stability, increase explosiveness, and boost athletic performance. Variations like front squats, goblet squats, or Bulgarian split squats can be included to target specific muscle groups and add variety to your routine.

Barbell rows:

While some articles and bodybuilding enthusiasts list the pull-up as the fifth of the “Big 5”, we think that honour should go to the barbell row. 

While the pull-up is an incredible compound exercise, perhaps one of the best upper body exercises to exist, the barbell row offers more opportunity to load weight and achieve better mind muscle connection and activation. The barbell can be performed with a pronated grip to target the upper back and lats, or with a supinated grip to target the lower lats and biceps. The barbell row allows you to progressively overload much easier and at a faster rate than pull-ups. 

The barbell row additionally requires a strong core in order to stabilise your upper body while performing the movement. While both the barbell rows and pull-ups offer incredible benefits to upper body strength and muscle development, our choice is for the barbell row.