What exercises are considered foundational?

Author: Timko Ilya - master of the whole project and fitness trainer.
2013-03-24

In this article, we will talk about basic exercises. This topic should be interesting not only to men but also to women, as basic exercises are widely used not only for gaining mass but also for weight loss. There is no clear distinction between basic and non-basic exercises. So, to start, I will provide you with my definition.

Basic exercises are those that not only fully load the target muscle group but also involve a large number of additional muscles.

Naturally, such exercises have the maximum impact on the overall growth of muscle mass due to the large number of working muscles. In addition, these exercises are quite energy-intensive, which is very important for weight loss training.

Now I will list all the basic exercises by muscle groups. I want to warn you that this is just my opinion, and every trainer has their own set of these exercises.

Thighs

In general, any squats with a barbell on the shoulders and dumbbells can be considered basic exercises.

Glutes

Again, in all squats and deadlifts with a barbell or dumbbells, the glutes are actively engaged. Therefore, I did not list all possible variations of them.

Back extensors

The lower back is also actively engaged in all types of deadlifts.

Latissimus dorsi

Any pull-ups on the bar effectively train the latissimus dorsi and are considered basic exercises.

Shoulders

And all standing and seated presses with a barbell or dumbbells.

Chest

And all bench presses and incline presses with a barbell and dumbbells.

Biceps

Triceps

Abs

These are all the exercises that I consider basic for training in the gym. I have provided you with 29 exercises. In other words, there are quite enough basic exercises to create a training program consisting solely of them. I will reiterate that it does not matter whether you use a barbell or dumbbells. This does not affect the "basic" nature of the exercises.

Of course, many may argue about the "basic" nature of certain exercises. I do not claim to be the ultimate authority. However, I would be glad if this article helped you understand which exercises are indeed basic. Good luck!