One good thing about weight training is the vast number of different exercises you can perform. The variety ensures you can work every muscle group in your body from every angle, and helps prevent you from getting bored as you might by constantly repeating the same routine. Although there are numerous exercises for each body part, some lifts are especially beneficial for developing strength, power and muscle mass.
Bench Press
The bench press is a barbell exercise that works many muscles in your upper body, primarily your chest but also your shoulders and triceps. Lie on a bench; hold the bar with your hands a bit wider than shoulders-width apart. Lift the bar off the rack, pressing it by extending your arms as far as you can over your neck and chest. Lower the weight down until it is a few inches above your chest, then press it back up. Perform three sets of 12 repetitions, keeping your head, neck and spine flat on the bench throughout the motion. As an alternative, you can do the bench press with dumbbells instead of a barbell.
Lat Pulldown
This machine exercise helps you build strength and mass in your upper back while also working your biceps. Sit under the bar and hold it with an overhand grip and your hands slightly wider than shoulders-width apart. Keep your spine straight and lean back slightly. Pull the bar down in front of you until it grazes your upper chest. Return the bar to the starting position slowly and under control. Perform three sets of 12 repetitions.
Shoulder Raises
These dumbbell exercises target your deltoids, the biggest muscle in your shoulders. For the front raise, take a dumbbell in each hand with your arms hanging down at thigh level. Keeping your arms extended, lift them straight out in front of your body until they are parallel with the floor at shoulder height. Lower your arms back to the starting position and repeat.
For the lateral raise, hold a dumbbell in each hand with your arms hanging down at thigh level. Lift your arms up and out to the sides until they reach shoulder height and form a "T" shape with your trunk. Lower your arms back to the starting position and repeat. You can do front raises and lateral raises as a superset, moving directly from one exercise to the next with no rest and counting that as one set. Try two supersets involving 12 repetitions for each exercise.
Leg Squat
The squat is one of the most taxing exercises, but it builds strength and power throughout your lower body and core. Place a barbell across your shoulders, behind your neck, with your feet shoulders-width apart and your toes pointing slightly outward. Keeping your back flat and rigid, squat with your legs until your upper thighs are almost parallel to the floor. Push up through your heels, not your toes, and keep your back straight and chest up throughout the motion. Perform three sets of 12 repetitions, starting with a light weight to minimize your risk of injury while you master the technique.
Curls
You can do biceps curls with barbells, dumbbells or machines. The barbell curl is the most basic form of the exercise. Hold the bar with your arms hanging down at your sides, with a shoulders-width, underhand grip. Keeping your elbows stationary at your sides, curl the bar until your palms face your chest. Slowly lower the bar to the starting position and repeat. Perform three sets of 12 repetitions, keeping your elbows tucked into your sides and your back rigid. Using dumbbells instead of a barbell isolates each arm and gives you a greater range of motion. Most gyms also have curl machines that simulate the barbell curl.
Skullcrushers
This is the nickname for a barbell exercise that works your triceps. Lie on a bench and hold it with your hands shoulders-width apart. Lower the bar behind your head until it lines up with the crown of your head. Keeping your elbows stationary in the air, press your forearms up and out until the bar is directly above your face. Slowly return it to the starting position and repeat. Perform three sets of 12 repetitions.
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