The 5 big lifts train not only the intramuscular but also the intermuscular systems, which improves muscle coordination and allows you to work numerous muscle groups at the same time. This means that instead of working a different muscle each day, you can work out for your whole body every time. You'll develop functional strength by using your muscles to perform large, powerful movements that will be incorporated into everyday life. Deadlifts are a vital part of any strength training, which is why they rank first on our list.
By involving the legs, lower back, shoulders and trunk, deadlifts develop muscle groups that are extremely useful in everyday life, making them an excellent workout for anyone. As one of the best whole-body movements for burning fat and building muscle, you must ensure that your form is correct at all times to get the maximum benefit. The second of the 5 great compound lifts is another basic element for any good strength training: the bench press. As one of the favorites around the world, a well-shaped bench press is vital for weight training.
To do bench presses correctly, lie on your back on a bench. Press your feet against the floor and keep your hips in contact with the bench at all times. Then, grab the bar with your hands spread a little more than shoulder width apart and lift the weight of the support. Lower the bar with the control slowly to your chest.
Then press the bar up again until your elbows are straight. Also known as the shoulder press (OHP), the shoulder press is another great compound exercise that works well for strength training. To perform a shoulder press correctly, you should start with your feet shoulder width apart. Hold the bar no more than shoulder width apart and keep it at shoulder level with your elbows bent.
Press the bar directly above your head, squeezing your shoulder blades together. Lower to your starting position with control. Make sure that you don't lean your hips forward while doing this exercise. Last but not least, the most important lifts are push-ups, an excellent compound exercise that works the primary and secondary muscle groups and is excellent for developing comprehensive functional strength.
Do you have any special execution orders to recommend for the 5 exercises? Usually, you should do larger muscle groups first, so do lower body exercises (squats and deadlifts) before upper body exercises (bench, push-ups, etc.) However, if you do all the exercises in the same workout, it may be helpful to alternate between lower body and upper body exercises throughout the workout, so that your muscles recover a bit. It's also common to alternate between “push” exercises (bench press, head press) and “pull” exercises (push-ups, deadlifts). These five lifts are called composite lifts. Compound lifts involve several muscles at once.
In a way, you're getting more out of your money when it comes to lifting items by hiring the Big Five. Rather than focusing on specific muscles each day, the five big lifts allow a person to work their entire body.