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No matter what your level of training is, whether you’re just a beginner or a seasoned lifter, some exercises stand out as the essentials and they are part of almost any workout. There’s a reason for that, having withstood the test of time, they have been the best for generations. Today, nobody even argues their benefits for getting fit and building muscle.

This topic as the best six movements:


The push-up might be old school, but it's effective.

There's a reason the push-up is introduced to most folks in elementary school. It works a wide range of muscles, though they primarily target the chest, triceps and core. Individuals typically lift about 60 percent of their body weight when completing a push-up.

There are many different variations of the push-up, so take your pick. Just make sure that push-ups are a part of your training.

2-Wide Grip Chins

Most people have forgotten about wide-grip chins and only do lat pull-downs. Back in the day Arnold, Franco, Ken Waller all used to do them religiously.

One of the best ways to develop wide lats is to do weighted wide grip chins, and to continuously get stronger at them, performing more and more reps with a heavier weight each week.

Give this a try: always begin your back workouts with weighted wide grip chins for a month or two and aim to do more reps with the same weight every time, progressively getting stronger and adding the poundage.

A great way to get maximal muscle stimulation out of wide grip chins is to get a friend to help you perform 2-5 more reps after you’ve reached failure.

3-Bar Rows

"We would do these by jamming one end of an Olympic bar into a corner of the room. We'd switch off our hands, putting one in front of the other to grip the bar and switching each set. If we did four sets then each side would get preference for two alternate sets.

"The T-bar rows done this way are great for giving you a big stretch in your lats—more so than doing straight barbell rows."


We can’t talk about the back or leg training without talking about the deadlift. This is certainly one of the best old school compound exercises. When doing it, you have to get your knee bend and hip hinge action right. Think about the knee level as the turning point when the bar meets your knees. When getting the barbell off the ground, you have your knees bent and you lift with your knees keeping your hips back. At the knee level you thrust your hips forward and extend to the upright position. Reverse the movement when lowering down, bending the knees only when the barbell reaches the knee level.


Les bienfaits du squat sont nombreux. Non seulement il muscle les fessiers, mais aussi les cuisses et sollicite la sangle abdominale. Les squats font également travailler l'équilibre ! L'exercice est un basique parfait pour sculpter ses fesses, et les raffermir. Attention, il faut bien garder à l'esprit que l'exercice limite le stockage de graisses localisées, mais que pour maigrir, les affiner, il faut associer la muscu à du cardio ainsi qu'à de bonnes habitudes alimentaires.

6-Kettlebell Swing

With kettlebells getting more and more popular, the classic old school exercises are making a comeback too. This exercise trains your explosive power, core stability and control. It also hits your glutes and trains you to prevent lower back injury. It’s definitely one of the best exercises to include in your workout. Focus on your hip thrust action when performing the swing and only control the movement of the weight with your arms – the power should come from your hips and core, not arms.