Modern gyms provide access to a wide variety of equipment, from cable-pulley apparatuses to fixed-track machines to elastic resistance devices. Still, the best fundamental strength and bodybuilding exercises utilize old-fashioned free weights. Every resistance training enthusiast should be familiar with at least a few basic free weight exercises, as these should form base of any routine.
Barbell Bench Press
The barbell bench press targets the pectoral muscles, while simultaneously activating the anterior deltoid and triceps. Before attempting the barbell bench press, ensure that you have a spotter to help you raise the bar in case you fail to press the bar yourself. To perform the barbell bench press, lie with your torso flat on the bench, your knees bent and your feet flat on the ground. Pinch your shoulder blades together and arch your back slightly while ensuring that your buttocks remain in contact with the bench. Grasp the barbell with your choice of hand position, so long as your hands are at least shoulder-width apart. With the help of your spotter, un-rack the barbell. Lower the barbell to your chest in a controlled motion. Upon making contact with your chest, pause, then press the barbell vertically until your arms are straight.
Barbell Bent-Over Row
The barbell bent-over row targets nearly every muscle in the back. To perform the barbell bent-over row, stand with your feet shoulder-width apart, your knees slightly bent and your torso bent forward as close to 90 degrees as possible. Grasp the barbell with an overhand grip, at least shoulder-width apart. Maintaining your body position as faithfully as possible, use your back muscles to pull the barbell towards your stomach. Upon making contact with your stomach, pause, and then lower the barbell to the starting position in a slow and controlled motion.
Deadlift
The deadlift targets the lower back, but simultaneously activates a variety of muscles, including the glutes, quadriceps, hamstrings and forearms. To perform the deadlift, stand in front of the barbell with your feet shoulder-width apart. Bend at the knees and hips, keeping your back straight, until you're able to touch the barbell. Grasp the barbell with hands shoulder-width apart, using either an overhand or mixed grip. Pressing through the heel of your foot, thrust downwards with your hips and upwards with your back, straightening your knees and hips simultaneously until you're standing straight. Ensure that your back remains straight rather than curved throughout the motion. At the top of the movement, pause, then lower the weight to the starting position in a controlled, inverse motion.
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