It is hard to come up with a list of the most important exercises people should be doing. However, a top fitness coach has done just that and shared 12 must-have exercises that you should incorporate into your training.
Jeff Cavaliere was the head physical therapist of the New York Mets for 3 years and is now a YouTube sensation. He delivers clear information without noise on his ATHLEAN-X YouTube channel.
“We should all be doing them and including them in our program if we want to see the best benefits,” Cavaliere says.
Check out the video below to know what are the 12 must have exercises in your training program and how to perform them correctly. We have written down below each exercise as well.
12 Must-Have Exercises In Your Training Program
1. Back Squat
Hit the quads, glutes, adductors and the hamstrings with this movement.
2. Deadlift
The best exercise to train your posterior chain and it will hit the “all-important hinge pattern,” Jeff Cavaliere explains.
3. Bench Press
The best exercise to build your chest, but also one of the greatest push exercise possible.
4. Pull-Up
Perhaps the most complete bodyweight exercise for your back anyone can imagine.
5. Facepull
This is one of Jeff Cavaliere’s favourite exercise because it trains the upper back, rotator cuff and scapular retractors.
6. External Rotation
7. Lunges
Reverse lunges are better for your knees in case you have some mobility issues.
8. Push-Up
If it is too easy, there are multiple variations that will challenge your muscles.
Source: Jonathan Borba / Unsplash9. Overhead Press
10. Lying Tricep Extension
By doing the lying version of the tricep extension, it puts the long head of the triceps, its biggest part, on a greater amount of stretch with each rep.
11. Barbell/Dumbbell Curl
12. Barbell Row
Image Sources
- Push-up exercise: Jonathan Borba / Unsplash
- close grip bench press: Alora Griffiths on Unsplash