List of recommended bodybuilding exercises
64These exercises are recommended for bodybuilding routines in general. Most of the listed exercises are compound exercises - especially the deadlift, squats, and olympic lifts. Read and use to build your bodybuilding routines. For any of these lifts with a link attached, click the link for a guide on how to do the listed lift.
CHEST
barbell bench press
decline smith bench press
hammer strength press (incline and decline)
other good machine press
incline barbell bench press
decline barbell bench press
incline dumbbell press
flat dumbbell press
decline dumbbell press
weighted push ups
SHOULDERS
smith presses to front
smith presses to back of head
hammer strength press
other good machine press
barbell press to front
barbell press to back of head
dumbbell shoulder press
standing military press (to front of head)
TRICEPS
close grip bench
reverse grip bench
close grip incline bench
CG decline bench
CG dumbbell or smith bench
skullcrushers
dips (in upright position)
diamond pushups (weighted)
BACK
rack chins to front
rack chins to back of head
reverse grip rack chins (close grip)
assisted pullups
assisted chin-ups
pullups
chin-ups
hammer strength "pulldown" machines
other good "pulldown" machines
pulldowns to front
pulldowns to back of head
deadlift
rack deadlift
T-bar rows
smith rows
hammer strength rows
bent-over rows
CALVES
calves on a leg press
standing calf raises
calves in hack squat
seating calf raises
any calf machine with a good range of motion
HAMSTRINGS
seating leg curls
standing leg curls
lying leg curls
stiff leg deadlift
sumo presses
QUADS
squats
smith machine squats
hack squats (machine)
hack squats (barbell)
leg press
supine leg press
front squat
overhead squat
OLYMPIC LIFTS(and variations):
clean and jerks
snatch
power cleans
power snatch
hang cleans
hang snatches
push jerks
KETTLEBELL:
swing
snatch
clean and jerk
military press
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