The “Big 3” strength training exercises refer to three fundamental compound movements that are considered essential for building strength and muscle mass. These exercises are:
- Squat – A lower-body movement that targets the quadriceps, hamstrings, glutes, and core. It is crucial for building overall leg strength and improving mobility.
- Deadlift – A full-body exercise that primarily targets the posterior chain, including the hamstrings, glutes, lower back, and core. It also engages the upper back, forearms, and traps.
- Bench Press – A compound upper-body exercise that primarily targets the chest (pectorals), shoulders (deltoids), and triceps. It’s essential for building upper body pushing strength.
These three exercises form the foundation of many strength training programs due to their effectiveness in promoting overall strength development across multiple muscle groups. They are often the core lifts in powerlifting competitions.
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