Thread by @TheForeverFit

“THE BIG 6” movements/exercises that will inevitably transform your body if progressively overloaded

This is useful info for anyone training, so read on.

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1. Horizontal push (e.g. bench press)

These movements work your chest primarily, triceps & delts as secondary

You can do any variation (incline, decline) of bench press to target your entire pectoral muscles

Use proper form and leave the ego at at the door on this exercise😅

2. Vertical push (e.g. overhead press)

Vertical push movements shoulder be a staple in your routine.

Having strong shoulders makes life a heck of a lot easier.

You use your shoulders more than you realize!

Prioritize the vertical push.

3. Horizontal pull (e.g. barbell row)

This movement will work your mid/upper back mostly, with lower back and biceps/forearms as secondary

By far the best movement for good back development

Get strong on these and you will look thicccccc

4. Vertical pull (e.g. weighted pull ups, lat pull down)

The lats become the primary target with this movement.

Get really strong on these and you will have a wide V-tapered back.

Strengthen your back and pretty much all of your major lifts will improve.

5. Lower body push (e.g. squat)

Squat is the #1 lower body & core exercise in my opinion, and essential to any routine.

Squats use all muscles in your legs

Neglect your legs and you’re not doing yourself any favors!

(Life is easier if you have a strong legs too, just saying)

6. Lower body pull (e.g. deadlift)

Unarguably one of the best mass building exercises

Uses pretty much every muscle in the body.

However, more muscles used = more chance of injury

So take your time building your strength on this movement

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