Regardless of exercise background you are probably wondering which exercises are best for your program?  A strong believer in the KISS principle, the four exercises outlined in this post are essentials in any fitness program.  The “four basics” I have selected are important for three primary reasons.  Almost all other lifts are based on a variation of these four basic movements.  By focusing on these four lifts you will recruit maximum muscle and in a balanced fashion.  The “four basics” include the squat, chest press/push-up, row, and shoulder press.

Squat

Without a doubt this is the core of any exercise program.  Squatting is a  movement pattern used throughout our day as we lift, sit and “squat”.  Squatting uses the biggest muscles in our body including, but not limited to, the quadriceps, gluteals and hamstrings.  Properly performed squats also help work and develop key postural muscles.  Squat variations include varying stances, split squat and ultimately lunges and step ups are all variations of the squatting motion.

Push-up/Chest Press

If the squat is the king of the lower body exercises the push-up ranks as one the king exercises for the upper body.  The Push-up conditions the pectorals, anterior deltoid, serratus, triceps and several other supporting and primary muscles.  The push-up, performed against gravity, also acts to work the trunk stabilizers.  As with the squat variations, the push-up can be varied by manipulating hand placements; elevation of the upper or lower body, simulating incline and decline positions; dumbbell (DB) and barbell (BB) variations; and standing and seated cable variations.

Rowing

Rowing exercises act to balance the pressing motions and condition the back body, including the latissimus dorsi, trapezius, rhomboids, posterior deltoids, biceps and many other primary and accessory muscles.  As with the chest press, performed against gravity, rows help to condition trunk stabilizers.  Variations of the row range from DB to BB with grip variation; cable rows; and many machine variations.

Overhead Pressing

For many years I worked diligently to steer my clients away from overhead presses.  I was certain this exercise would lead to injury, including impingement syndrome.  In more recent times I have grown to appreciate this exercise and its application.  One of the turning points for me was in reviewing lifestyles and the types of motions we all are faced with daily.  We reach for objects over our head every day, shouldn’t we ensure that we are safe in the process? The overhead press conditions the deltoids, triceps, and upper trapezius.  Like the other exercises mentioned this motion can also condition trunk stabilizers and key postural muscles.  By focusing on correct posture this exercise conditions muscle patterns that are used on a daily basis.

Even if you are a veteran exerciser periodically return to a workout or two focusing on these basics.  You will relearn important technique cues; train your body in a way congruent with its design, and fuel the metabolic fires.

Bonus Material

A few years ago I was looking for a good book to recommend to clients interested in learning more about muscles used in exercises and reminders of technique cues while away from me.  “Muscle Mechanics” by Everett Aaberg has fit my needs nicely and I am sure you will be rewarded as well.

If you are not one of them then you probably know at least one person who has purchased some type of exercise equipment that is now collecting dust or clothes. My wife currently has an elliptical and a treadmill in our bedroom. You can barely see the treadmill under the pile of clothes.

I’m a gym guy myself so I don’t need any equipment at home. But I am constantly asked by patients and clients about what piece of equipment should they buy. Some have dropped thousands of dollars on fancy machines and full olympic weight sets. A waste of money and space in my book.

When it comes to exercising, I am a simpleton. I want the most bang for my buck with the least amount of time. I actually love working out and cannot remember the last time I have gone a week without exercising. But with working sixty hours a week and having four kids my time is limited. I do three full body workouts a week and even though I go to a gym, almost all the exercises I do can be done at home with minimal equipment.

Here is all you need to set up a inexpensive and space friendly home gym. The first thing would be a pair of adjustable dumbbells. There are several companies that make these. They are basically one dumbbell that adjusts from about five to fifty pounds by turning a dial. These are great as they only take up the space of one pair of dumbbells’ but you have a full set. You may purchase a stand separately. Dumbbells are great as you can perform a large variety of exercise with them including squats, step ups, presses, bent over rows, curls, etc. The choices are almost endless. Look for models with more metal then plastic parts as they will hold up longer. These have become pretty popular lately so you should not have any trouble finding them at your local sporting goods store or warehouse club. They cost about $300-$400.

The next piece of equipment would be an adjustable bench. You can spend a few hundred dollars on a nice one but your best bet is to check on Craig’s List for a used one. This will allow you to perform bench presses and inclines, seated overhead presses and even step ups or one leg squats if it’s sturdy enough.

Another great piece is a pull up bar. You can get a new free standing one for about $150. It has grips for pull ups, pushups and dips. A little more space is required but a great addition. Another option is the pull-up bars that fit in the doorway. They are a little cheaper but work pretty well.

With those three pieces of equipment you can do an extensive workout with minimal cost and space requirements. If you want to go really cheap a good selection of various resistance elastic bands or tubes could be all you need for a basic set up.