Would you like to know what exercises for beginners are the best when just starting out? This list contains both compound and isolation exercises that you can use to build maximum size and strength.
As a beginner, you will be focusing on heavy compound exercises as they will give you the most bang for the buck when it comes to building muscle and strength.
There are a few isolation exercises as well to target the smaller muscles but the main focus will always be on heavy, compound movements.
Compound exercises are those that make use of several muscles together. They are multi-joint movements. So squats, deadlifts, bench press, etc. are compound exercises.
Isolation exercises are those that make use of a single muscle and are focused for that particular muscle. They are single-joint movements. So bicep curls, triceps pushdowns, chest flyes, etc. are isolation exercises.
Let us have a look at a few of the exercises and videos on how you can perform those with proper form and technique.
The squat is considered the king of exercises. It is a full-body compound exercise that works out the quads, hamstrings, glutes, and calves.
It also works out the lower back and core as you will work to stabilize the weight on your back.
Here is a video that shows how to perform the basic squat correctly.
The bench press is another good compound exercise that targets the upper body.
It works out the chest, triceps, and shoulders. It also works a bit of the core and biceps.
Here is a video that shows how to perform the bench press with proper form.
The deadlift is the queen of exercises. It works out your posterior chain of muscles.
This means it works out your quads, hamstrings, calves, and adductors.
This is an exercise that works out a lot of muscles in your body and you will make the most gains in size and strength with it.
You need to be careful to perform the deadlift with proper form so that you do not injure your back.
Here is a video that shows how to perform the deadlift correctly.
The overhead press is a full-body workout that works out the chest, shoulder, traps, and triceps.
It also works out your core, legs, and back as you try to stabilize the weight over your head.
Here is a video on how to perform the overhead press correctly.
The barbell row is a full-body exercise that will work out your upper back, lats, traps, and biceps.
It will also work out your lower back, core, and legs as you will need them to hold the weight in place.
Check out the video on how to perform the barbell row correctly.
Pull ups are a compound exercise that targets your back muscles such as the upper back and lats.
Here is a video on how you can start performing pull ups as a beginner.
If you find that pull ups are a bit challenging and you are unable to lift yourself easily, you can start out will pull downs.
They also target your back muscles such as the upper back and lats.
Check this video on how you can perform pull down with proper form.
The leg press is a good compound exercise that will target your quads, hamstrings, and glutes.
Check out this video on how to perform the leg press.
Lunges are a great leg exercise that is underrated. They are a good compound exercise for targeting a lot of your leg muscles.
Barbell curls are an isolation exercise that targets your biceps.
Here is a video that shows how to perform barbell curls.
This is a great isolation exercise that targets your triceps.
The face pull is a good upper back exercise that focuses on your lats, upper back, traps, shoulders.
This exercise is an isolation exercise that works out the middle part of the shoulder.
Chest flys are an isolation exercise for the chest that really focuses on squeezing the pectoral muscles. If you want to really hit your chest with an isolation movement then try some chest flys.
Hammer curls are another isolation exercise for the biceps but they hit them from another angle so they target the brachioradialis.
Barbell shrugs are an isolation exercise that targets the traps.
I hope you now know the top exercises for beginners that you can use in your workouts at the gym. If you would like to know what workouts
If you would like to know what workouts to perform at the gym as a beginner then check out the top 4 beginner workout programs.
Many of these workout programs focus on heavy, compound movements along with some isolation movements so that you can get the maximum growth in size and strength as a beginner.
If you have any questions about these exercises or would like to know about any other exercises, please let me know in the comments below.
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