The 15 most important exercises for men

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Every athlete who trains alone or in a gym has a methodology, has some equipment or program that he likes. Some prefer the circular program, different every day, some follow bodybuilding protocols, while others follow the trends and "mania" of each season. However, there is a list of exercises that has stood the test of time, and these moves have become essential in the program of any serious athlete.

1. Deadlift

Undoubtedly the king of all exercises, the "deadlift" exercise hits every large muscle group hard, and is probably the greatest endurance test there is. Because all the muscles involved, a large amount of testosterone is released into the bloodstream. For this reason, deadlift is a cornerstone of any fitness program.

2. Back squat

Just like the deadlift, the barbell seats "hit" almost every large muscle group that does not exist in the body and is the king of leg exercises. Every athlete considers this exercise as the reason he runs faster, jumps higher and continues to increase his strength.

3. Bench press

Every athlete who goes to the gym has wondered at least once "Ah, ba .. bench?". This movement is responsible for the development of strong chest, shoulders but triceps, which all together lead to a more imposing presence, with or without a… t-shirt!

4. Dumbbell Romanian Deadlift

This could be the most important exercise for the lower back but also for the development of the buttocks. Any experienced athlete will tell you that they are happy with their well-trained legs and well-trained buttocks usually follow. This movement also helps the thighs to be more flexible, which means less pain for those who sit all day.

5. Kettlebell Swing

It is often confused with the combination of sitting and lifting forward to strengthen the legs and shoulders, but in reality this movement is an explosive exercise to strengthen the muscles that move the hip joint (hip-hinge movement). When done correctly the hip - hinge movement leads to an amazing physique that every person would envy.

6. Suspended pushup

Everywhere personal trainers praise the usefulness of exercises with swing belts (eg TRX) something that has already "caught" in gyms. In a bend, the instability of the handles leads to greater activation of the muscle fibers, which in turn leads to greater strength and muscle growth in less time than in other variants of the classic pushup.

7. Pull Up

Nothing can say better "I am fit and fit" than big shoulders and a triangular and fit back. The best movement for the growth of these muscles is the traditional pullup. It is a large, multijoint movement, which leads to the release of testosterone, which means strength and overall muscle growth.

8. Medicine Ball Slam

Some people work for a lifetime to build a body similar to that of the models we see in magazines. Others believe that the secret of success lies in disciplined diet and abdominal exercises. Medicine ball slam carves… canyons in the trunk, making your abs look like a map of Manhattan…

9. Swiss Ball Rollout

Although it is very difficult, the swiss ball rollout is an essential part of everyone's search for well-trained abs, the so-called six-pack! As we roll the ball, the abs are put under increasing tension, and every experienced trainer knows that this is one of the secrets to building a decent six-pack.

10. Banded Good Morning

Although this move looks like it will hurt your waist, in reality it has the exact opposite effect. This exercise offers great growth for the waist, and the use of the belt makes it like a physical therapy exercise.

11. Farmer's Walk

Lifting heavy weights is a great way to get "big" and slim. However, one must be able to lift heavy weights. So to become strong, one of the best ways is to carry heavy things around! After your workout, try carrying 2 30 kg weights for more than 30 seconds. Your forearms will catch fire and after a few weeks, you will see that you can increase the weights more easily and faster than before.

12. Humstring Curl

This movement is very similar to biceps but for the legs, and does not endanger any joint. It is a finishing move for the hind thighs and the variant with the Swiss ball includes the buttocks.

13. Suspended Inverted Row

Usually, an exercise done on both sides of the body does not expose any of our weaknesses or imbalances. However, this exercise is an exception and will make our weaknesses seem even more acute. Of course, by doing this exercise we will be able to locate and correct them!

14. Barbell Overhead Press

Some argue that lifting the bar in an upright position above the head is a better workout of the torso than that achieved on the bench. One of the reasons this argument can stand is the direct involvement of the abdomen and the many different muscles that combine to lift the barbell. Also, with this exercise we have a secretion of testosterone in the blood and it leads to rapid strengthening of the shoulders and chest.

15. Barbell Hip Thrust

The largest group of muscles in your body is the glutes. This movement "hits" directly there and with strong buttocks we have even more flexible thighs, which means less problems in the future.