The ‘big 5’ lifts in strength training are the squat, bench press, pull-up, shoulder press, and deadlift. These multi-joint and multi-muscle exercises are all based on natural movements like pulling, pushing, and squatting. The big 5 lifts are a very efficient and effective way to build strength.
Table of Contents
Squats
Squats are the best exercise that you can do for your lower body. They use almost all the muscles in your legs (thighs, hips, buttocks, quads, and hamstrings) while strengthening the core at the same time. However, it is important to have a correct form when squatting, to avoid hurting your spine and knees over time.
Read more about squats, how to do them with correct form, and why you should do squats.
Bench press
This is an essential movement for the upper body, strengthening the chest muscles (with help of the shoulders, triceps and core). At Studio X, we recommend learning about basic bench press form, before starting with weights.
Read more about bench presses and how to do them
Pull-Ups
Pulling your own bodyweight up is a very functional movement, working the muscles in your shoulders, back, arms and core. Pull-ups are very hard, though. They not only require strength in smaller muscle groups like the shoulders, but are also dependent on body composition, body weight and grip strength. If you can’t do a single pull-up, start with alternatives to build strength in the target muscles.
Read more about pull-ups and the alternatives
Shoulder Press
Shoulder presses strengthen the shoulder in the way it was designed to work. 17 different muscles and 4 joints are all doing their part in order to move the arm overhead (primarily deltoids, rotator cuff muscles, and trapezoids, but also chest and triceps).
Read more about the Shoulder Press and how to do it
Deadlift
The deadlift works more muscles than any other exercise, including the squat, and is often hailed as the ‘king of all exercises’. This hip-dominant movement engages the glutes and hamstrings, but also the core and trapezius. However, technique and form are crucial when doing deadlifts, to avoid stress on the lower back, hips and knees.
Read more about deadlifts and how to do them correctly