ML Coaching
Looking for the most effective exercises ever to get the most out of your limited time? Then you're in exactly the right place!
No matter what kind of lifter you are or how your training is structured, these are the most effective exercises out there, and you should absolutely try to work them into your training plan.
Even if you only did these 7 exercises, you could build an impressive physique and put up a respectable physical performance.
Very little equipment is needed to perform these exercises, some require none at all. So even if you train at home, you have no more excuses for not reaching peak shape.
1 – Deadlift
The deadlift tops this list for good reason. It doesn't just train your back from top to bottom, but also your quads, glutes, forearms and biceps, to name just a few more muscle groups.
After many years of experience in the bodybuilding industry, I've come to the conclusion that you simply have to do deadlifts if you want to maximize the powerful, three-dimensional appearance of your back.
With trap bars you can improve your deadlifts even further. They support proper deadlift execution, which is one of the most important factors for achieving maximum results and minimizing injury risk.
The deadlift is like dynamite. It can work wonders when performed correctly, but have terrible consequences when it isn't.
2 – Clean & Press
This is a great exercise for increasing power, strength and size. In fact, this exercise is so good that you could argue it's the best exercise ever.
The clean and press begins with the bar on the floor, your hands gripping it firmly. As you start pulling the bar up, you engage numerous muscles at once.
It starts with the lower body, you use your quads to extend your knees, your glutes to open your hips, and finally your calves to point your feet. This lets you lift your heels off the ground and press the bar as high as possible.
Your spine extends upward, and essentially your entire upper back helps drive the bar to the highest possible point.
Your deltoids and rotator cuff also work during the "clean" phase. On top of that come your forearms, biceps and core muscles.
There are numerous variations, from the Olympic version to various modified forms, but all of them are incredibly effective.
3 – Squat
The squat is a classic and has rightfully earned its place in pretty much every ranking of the best exercises. It doesn't just engage numerous muscles at the same time, but does so intensely and in an outstanding way.
Squats work the quads better than any other exercise. They also engage the glutes, especially when heavily stretched by going deep into the hole. The spine also extends beautifully, especially in the lower back.
Since squats engage so many large muscle groups, they're also excellent for stimulating the cardiovascular system, especially with higher rep counts.
4 – Chin-Up
Most people probably expect to see an overhand pull-up on this list rather than its smaller cousin, the chin-up.
Chin-ups can strengthen your back muscles just as well as pull-ups, albeit differently, and they work the biceps very well too. Naturally, your forearms and grip strength improve too.
Remember: To make this exercise as effective as possible, you should extend your thoracic spine as you pull up and aim to touch the bar with the lower half of your chest.
5 – The Walking Lunge
Lunges are great for everyone, from Olympic champions to grandmothers. They're especially effective if you avoid pausing at the half-step, the point where both feet come together and you're standing.
Many people do this to regain their balance, calm the burning in their quads and take a break. Instead, you should flow smoothly from one position to the next to achieve maximum results.
Similar to squats, your glutes are heavily engaged here too, if you perform the exercise correctly. And your hips get a wonderful stretch.
Walking lunges challenge your balance and the muscles involved. If possible, you should place an appropriately heavy bar on your upper back instead of holding dumbbells.
That raises your center of balance, which challenges the stabilizing muscles even more. For beginners, though, holding dumbbells is better until they've gained some practice.
6 – Push-Up
There's a good reason the military uses push-ups as a measure of physical fitness. Push-ups are a fantastic exercise for the chest, triceps, front deltoids, core muscles and many other muscle groups.
Generally speaking: the closer your hands are together, the more you engage your triceps. Ideally, you should train with different hand widths to target a broad range.
Tip: Don't flare your elbows out to the side as you push up. Instead, keep them pressed lightly against your sides. Your shoulders and chest will thank you.
Also make sure to keep your spine extended throughout the entire movement by keeping your abs and glutes continuously engaged. That's not only safer, but also increases your core stability.
7 – Dip
Dips work the chest, front shoulders and triceps so well that I simply had to add them to this list.
In terms of the muscle groups engaged, they're similar to push-ups, and grip width affects the muscles engaged just like with push-ups. The narrower the grip, the more the triceps is challenged
A big difference between dips and push-ups is that dips are much more challenging for the chest, shoulders and triceps. It's also easy to add more resistance to dips.
Once you can perform enough dips with just your own body weight, you can either hold a dumbbell between your crossed lower legs, or add weight to a chain hanging from a dip belt. The latter option is more natural and therefore better.
Some people also wear a weighted vest. Basically, you could even stuff rocks in your pockets, whatever makes your body heavier helps.
Not sure if you're performing all of these exercises correctly? Or maybe you don't even know yet how to structure the most effective training plan possible?
Then just drop me a line. As a personal trainer in Zurich, I'm happy to help you achieve the most impressive results possible, as quickly as possible.