the big 3 exercises squat deadlift benchpress

The big three exercises typically refer to three fundamental compound exercises that are commonly used in strength training and powerlifting programs. These exercises target multiple muscle groups and are considered to be some of the most effective exercises for building strength and muscle mass.

What are the big three exercises

In short, the big three exercises are:

  • Squat: This exercise usually involves placing a barbell across the back of the shoulders. Then the knees are bent, to lower the body to a squatting position. Thereafter, athletes should rise back up to the starting position. Squats mainly target the muscles in the lower body, including the quadriceps, hamstrings and glutes.
  • Bench Press: This exercise typically involves lying on a flat bench and lifting a barbell from a rack. Athletes should then lower the barbell to the chest and push it back up. Bench press primarily targets the muscles in the chest, shoulders, and triceps.
  • Deadlift: This exercise usually involves lifting a barbell from the floor to hip height. Then users should lower the barbell back to the starting position. Deadlifts mainly target the muscles in the lower body, including the hamstrings and glutes. In addition, muscles of the upper body are also used, including the back, shoulders and arms.

Why do the big three exercises

There are several reasons why you should consider incorporating the big three exercises into your workout routine.

  • Builds overall strength: The Big Three exercises are compound exercises that target multiple muscle groups, which means that they are very effective for building overall strength. When performed correctly and consistently, these exercises can help you develop a strong and balanced physique.
  • Increases muscle mass: Since the Big Three exercises target multiple muscle groups, they are also very effective for building muscle mass. These exercises create a significant amount of stress on your muscles, which can stimulate muscle growth and development.
  • Improves athletic performance: The strength and power developed through the Big Three exercises can transfer to other athletic activities. For example, the explosive power developed through deadlifts can be useful for sprinting, jumping, and other explosive movements.
  • Boosts metabolism: The Big Three exercises are also very effective for burning calories and boosting metabolism. These exercises require a lot of energy and effort, which means that they can help you burn a significant amount of calories both during and after your workout.
  • Prevents injury: The Big Three exercises can also help prevent injury by strengthening muscles and improving your overall stability and balance. When performed correctly, these exercises can help you develop strong muscles and joints, which can help prevent injuries in other areas of your body.

Should you only do the big three exercises

While the big three exercises (squat, bench press, and deadlift) are considered fundamental exercises for strength training, it is not necessary to only do these exercises in your workout routine. While these exercises can provide significant benefits, incorporating a variety of exercises that target different muscle groups and movement patterns can help prevent boredom, reduce the risk of injury, and provide additional benefits such as improved flexibility and balance. It is important to have a well-rounded workout routine which may include variety of exercises. This can include exercises that target specific muscle groups, such as bicep curls or leg extensions.

Additionally, it is important to consider your fitness goals when designing your workout routine. If your goal is to build muscle mass and strength, the big three exercises can be very effective when combined with other compound exercises and isolation exercises that target specific muscle groups. If your goal is to improve cardiovascular fitness, adding cardio exercises such as running, cycling, or rowing can provide additional benefits.


Mario Klasens Author XBR