Basic exercises: what is it and what are the benefits?

basic exercises

basic exercises

Everywhere newcomers striving to gain weight and increase the indices of physical qualities in parallel with this, advise the first six months or a year to do basic exercises, excluding isolating ones. But not everyone understands what basic exercises are.

  • Basic exercises: what yes how
  • “Base” for the whole body
  • General or basic “base”
  • “Base” for the shoulders
  • “Base” for the chest and triceps arm muscles
  • “Base” for the back and biceps hands
  • “Base” for the legs and buttocks
  • Conclusion

Today I will show you the basic exercises for all muscle groups, breaking them into zones, explaining how they are special and different from other types of exercises. The introduction has already dragged on, so let’s move on to the main part.

Probably, you’ve already seen “memes” about athletes who do not make “base”, and those that do. In the first case, a thin guy is depicted, in the second – a swollen man with impressive body dimensions. And, you know, the creators of such “memes” in sports “public” are right: “base” is the key to the success of any athlete. Read the article about effective workout in the gym.

Basic exercises

Under the “base”, as you understand, I mean the basic exercises – multi-joint exercises involving several muscular groups at once. For example, you are doing some kind of exercise. Notice how many joints work.

Bench Press
Bench Press

If only one pair (elbows or knees), then this is an isolating exercise aimed at working out individual muscles. If two pairs (elbow and shoulder or knee and hip), then this is the basic exercise. But, interestingly, flexing the arms with the barbell on the biceps, although it actively uses only one pair of joints (elbows), still this exercise is considered basic – so to speak, an exception to the rules. Why so – I will explain below.

Actually, the simultaneous work of several muscle groups (for example, breast and triceps, as well as shoulders) is the main “trick” of basic exercises, because of which muscle growth, strength or stamina develops. That’s why beginning athletes are recommended to use just the basic ones for general development, since the insulating perform quite different tasks.

“Base” for the whole body

Let’s start from the top down and the parts of the body.

Shoulder muscles (deltoid):

  • Bench press from the chest, because of the head sitting or standing (the trapezius muscles, triceps and upper parts of the chest also swing), is also called the army press;
  •  Arnold’s press;
  • press the dumbbells while sitting or standing;
  • rod rod to chin;
  • horizontal extension to the shoulders (on the middle block).
Arnold's press
Arnold’s press

A feature of the presses on the shoulders is the simultaneous work of not only the muscles of the shoulders, but also the upper part of the “trapezium”.

Muscles of the chest and triceps:

  • the bar press bar lying in a wide, narrow or medium grip, at a positive, negative angle or on a level bench;
  • the press of dumbbells lying at different angles or on a level bench with a different setting of hands;
  • push-ups from the floor with different widths of the palm rest, from the elevation;
  • push-ups on the uneven bars with their own, with additional weight, with a shift of the center of gravity forward or backward, with a different width of the bars;
  • pullover with dumbbell (also involves the muscles of the back);
  • reverse push-ups (the back of the hand on the bench).

Lies lying with the right technique also involve the muscles of the back and the front sections of the shoulders.

Push-ups on the uneven bars
Push-ups on the uneven bars

Muscles of the back and biceps of the hands:

  • pulling on the crossbar to the chest, behind the head with a wide narrow or medium grip;
  • pulling on the crossbar with a reverse middle grip, parallel grip (palm inward), unfolded grip (palms outwards);
  • traction of the upper block to the chest and behind the head with different grips;
  • thrust of the lower block to the stomach;
  • draft rod or dumbbell in the slope to the bottom of the abdomen;
  • pulling dumbbells with one hand in the slope;
  • thrust of the T-neck;
  • rod rod to chin;
  • bending arms with a bar (curved neck) on the biceps;
  • bending of hands with dumbbells with a turn of brushes;
  • exercise “Hammer”.

Separate attention deserves the trapezius muscles of the back, three sections of which swing on different days (usually in parallel with other basic muscles): the upper section with the shoulders with the bench presses sitting or standing, the middle and lower together with the other muscles of the back with the pulling weights to ourselves and the shrouds.

Bending the arms with the bar to the biceps standing (one-joint exercise, considered the basic one, which I promised to tell about) is considered basic because dynamically though only one pair of joints works, but the muscles of the back and shoulders work statically. But the same bending of arms with a pole on Scott’s bench – already insulating, because of the switching off of the back and shoulders. Something like this.

Muscles of abdomen and lower back:

  • flexion-extension of the trunk with the rotation of the body;
  • flexion-extension of the trunk on an inclined bench;
  • slopes to the sides with a dumbbell;
  • hyperextension;
  • deadlift with a different set of legs, including in the simulator;
  • deadlift (Romanian).

It is noteworthy, but exercises in the face of the deadlifts of various modifications, in addition to pumping the lower back and the lower part of the rectus abdominis muscle (press) are excellent support for the development of the legs, as described below.

Slopes to the sides with a dumbbell
Slopes to the sides with a dumbbell

Muscles of the legs and buttocks:

  • deadlifts of various modifications;
  • sit-ups with a barbell, in a Smith machine, with dumbbells (Plieux exercise, for example);
  • press with your feet in the hack machine;
  • attacks with weights of various modifications;
  • jumping out of the spot, “pacing” on the bench with the weighting;
  • lifting the pelvis lying with his back on the bench (feet on the floor).

By the way, all exercises in which you straighten your legs in both knee and hip joints, you can consider the base. The main thing is to adapt them in such a way that you can use extra weight – your body weight may not be enough.

As for the development of gastrocnemius muscles, if you want to develop them with basic exercises, rather than insulating, lifting to the toes sitting or standing, then pay attention to jumping out of the place (possibly with a weighting agent). Here you train the whole legs, including the “calves”, unbending the legs in all the joints, and pushing off the socks with the floor.

I think the essence of basic exercises is clear to you. We also got acquainted with the isolators in absentia. And do you think these are all types of exercises? No, there are still special ones. If you are interested, you can ask me about them in the comments. In the old manner, I propose to share this article and subscribe to the blog updates: I always have something to surprise you with.


Basic exercises are multi-articular movements involving several muscle groups and joints at once. As a rule, it is thanks to basic exercises that athletes of varying degrees of training manage to build up muscle mass in one way or another. Yes, auxiliary movements in the face of isolating exercises also affect the growth of muscles, but only after the work with the basic, but not the other way around.

Among the basic there are just basic exercises that pump both middle and small muscle groups at the same time, as well as basic basic ones, involving the muscles of almost the entire body (and this is not an exaggeration, but a scientifically proven fact).

General or basic “base”

Have you ever experienced such kind of sport as powerlifting ? If so, then you understand what I’m leading to, and if not, I’ll tell you in brief. In this sport, competitive exercises are only three – bench press lying, squats with a barbell on the shoulders and deadlift. These three exercises form the very foundation of the foundations with which it is necessary to start your sport activity for any guy.

Bench Press
Bench Press

Again, without exaggeration: bench press (with the right technique) loads the muscles of the chest, arms, back, buttocks, legs and trunk. Quite a lot, right?

The deadlift is not less, although the working muscles are different. Their number is approximately the same, only the body zones are different. What can we say about squats with the bar, where we have to control the bar on the shoulders: here in addition to the main (dynamically and statically working muscles) also the stabilizing muscles responsible for the equilibrium of the body with burdening.

In short, by performing these three exercises, you are guaranteed to be able to hypertrophy your own muscle tissue. But let’s not stop here and go through specific areas of the body. I suggest examining the exercises from the top down.

“Base” for the shoulders

Among the basic exercises for the deltoid muscles (shoulders), I came across most often with the following exercises (by the way, they can be performed both in the gym with sports equipment, and at home with self-made, well, or dumbbells, weights, an expander – this applies not only exercises on the shoulders):

  • bench press from the chest standing or sitting (“army press”);
  • barbell press due to head standing or sitting;
  • dumbbell presses standing or sitting;
  • Arnold’s press;
  • horizontal broaching (on the middle block);
  • rod rod to chin.

By including these exercises in your training program, you will not remain “with a nose” in terms of broad shoulders.

I will say in advance that there are adjacent exercises that pump simultaneously as one group of muscles, and others. For example, push-ups on the uneven bars: here work
breast, triceps, front “deltas” (shoulders). Therefore, it is difficult to separate one muscle from another, and it is impossible, if it is a question of basic exercises.

“Base” for the chest and triceps arm muscles

Breasts and triceps swing with the help of:

  • Bench press lying on various benches (horizontal, with negative or positive slope), and also with different widths between the palms;
  • press of dumbbells lying (again, on different benches);
  • push-ups on the uneven bars (even with extra weight);
  • reverse (rear) push-ups;
  • push-ups from the floor with a different setting of hands (great for home);
  • pullover with dumbbells.
Dumbbell bench press
Dumbbell bench press

As I said, there are exercises that involve completely different muscles. So, if you swing your chest and shoulders on different days (and usually it is, the breasts pump together with the triceps), then do a break between them in two days – the shoulders need rested triceps.

“Base” for the back and biceps hands

To develop a back and such popular muscles as biceps of hands it is possible following exercises:

  • deadlifts of various modifications;
  • pulling on the bar (bar) in various ways and different grips;
  • thrust of the upper and lower blocks;
  • rod rod and dumbbell in slope;
  • pulling dumbbells with one hand in the slope;
  • thrust of the T-neck.

A wide back is your thrust. Do them, and by all means shake your own “frame”.

“Base” for the legs and buttocks

Legs and the priest can be pumped by such basic exercises:

  • squats with a barbell on the back, chest or arms, as well as similar movements in the Smith simulator;
  • press feet in the appropriate simulators (for example, a gak machine);
  • attacks with weights of various designs – forward, backward, aside;
  • stepping on a hill with weights.
Squats with a barbell on the shoulders
Squats with a barbell on the shoulders

The list of basic exercises on the legs can be easily supplemented with such insulating ones as flexing and unbending legs in the simulators – they perfectly complement the entire “base”.


If the article seemed useful and interesting to you, then immediately share it with your friends on the social networks in which you are. And, of course, leave your comments and subscribe to the updates of my blog – here you will always be prompted how to get weak or improve your health. All the best, friends.