12 Exercises That Completely Change The Human Body
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In this video, I’m breaking down the 12 exercises that completely change the human body and are great at helping people who do them build muscle, increase strength, improve athletic performance, and create a body that is more resilient to injury. These are not random exercises. These are fundamental movement patterns that train the entire body, from your legs, glutes, back, chest, shoulders, arms, and core to the smaller stabilizing muscles that often get overlooked.
The best exercises for building muscle are not always the flashiest. They are the ones that allow you to progressively overload, move through the right ranges of motion, train multiple muscle groups, and develop strength that carries over to everything else you do. That is why exercises like squats, deadlifts, bench press, pullups, pushups, rows, lunges, curls, triceps extensions, face pulls, and banded external rotations all belong in a complete workout plan.
I start with the squat, one of the most important lower body exercises for building stronger legs, glutes, hips, and overall lower body strength. If traditional squats bother your knees or low back, I’ll show you exercise variations like the Bulgarian split squat and box squat to help you train the same movement pattern with less discomfort.
Next is the deadlift, one of the best strength exercises for training the posterior chain, including the glutes, hamstrings, spinal erectors, and upper back. The key is learning how to hinge properly. Whether you pull from the floor, elevate the bar, or use a trap bar deadlift variation, mastering the hinge is one of the best things you can do to build strength and protect your lower back.
The bench press earns its place as one of the best upper body exercises for building the chest, shoulders, and triceps. If shoulder pain gets in the way, I’ll show you how a controlled dumbbell press can help restore stability while still allowing you to train the horizontal pressing pattern effectively.
Pullups are another must-have exercise. They are one of the best bodyweight back exercises and one of the most effective ways to build your lats, upper back, grip strength, and relative body strength. Whether you use weighted pullups, assisted pullups, or band-assisted pullups, the movement belongs in your program. If you are trying to improve your pullups, the goal is to choose the version that matches your current strength and progress it from there.
Pushups also make the list, but only if they are challenging enough. If you can easily do 30, 40, or 50 reps, it is time to choose a harder pushup variation so you can continue building strength and muscle. The right pushup variation can challenge the chest, shoulders, triceps, and core with nothing more than your bodyweight.
I’ll also cover the importance of rows, lunges, barbell curls, triceps extensions, face pulls, and banded external rotations. Rows help balance out your pressing and build the upper back. Lunges train single leg strength, stability, and athletic control. Barbell curls and triceps extensions complete the development of the arms. Face pulls and banded external rotations help strengthen the rotator cuff, rear delts, and upper back muscles that keep your shoulders healthier over the long term.
A complete workout program should not just be a collection of random exercises. It should include the best exercises for strength, muscle growth, athletic movement, injury prevention, joint stability, and total body development. These 12 exercises check all of those boxes. They train the major movement patterns your body needs, they can be modified for different ability levels, and they give you a foundation that almost every lifter can benefit from.
If you want to build muscle, get stronger, improve your pullups, and train with a smarter plan, make sure these exercises are represented in your program. If you want a complete workout plan that includes these must-do exercises and organizes them into a step-by-step program based on your goals, head to athleanx.com using the link above and check out 22 Days To Double Your Pullups.
For more videos on the best exercises for building muscle, the best strength exercises, bodyweight exercises, corrective exercises, pullup workouts, and complete workout plans, subscribe to ATHLEAN-X here on YouTube and turn on notifications so you never miss a new video. Receive SMS online on sms24.me
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