1
Flat barbell bench press
Target muscle: chest muscle
The most frequently used equipment & movements in the gym, the necessary exercises for chest muscle exercise.
2
Sit back barbell
Target muscle: triceps
Exercise the most basic and effective movements of the triceps. Pay attention to the strength of the triceps.
3
Barbell rowing
Target muscle: latissimus dorsi
One of the main movements of the developed back muscles is named after the trajectory like boating.
4
Hard pull
Target muscle: back muscles
Generally refers to the hard leg of the flexion leg, pay attention not to bow back, and carefully feel the back force.
5
Pull-up
Target muscle: back muscles
Back exercise is the most basic and the most convenient exercise. When the self-reporting is not possible, you may wish to start with borrowing.
6
Squat
Target muscle: quadriceps
Exercise the thigh muscles of the trump card movement, while also mobilizing a lot of muscle power, it is also effective for reducing fat.
7
Leg lift
Target muscle: quadriceps
Increase the circumference of the quadriceps, it is enough, and it can also improve the muscles & strength of multiple parts of the body.
8
Dumbbell press
Target muscle: deltoid
The basic movement of the deltoid muscle exercise, often using large weight, is extremely irritating to the deltoid muscle.
9
Barbell lifting
Target muscle: trapezius
The basic movement of the trapezius muscle exercise, pay attention to carefully feel the force of the trapezius muscle, do not have to use excessive weight in the initial stage!
10
Parallel bar
Target muscle: chest muscle
Self-weight exercises the best movements of the pectoral muscles, triceps, and deltoid muscles. When the initial practice weight cannot be completed several times, you can step on the ground or pad the object.
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