It works a wide range of muscles, though they primarily target the chest, triceps and core. Individuals typically lift about 60 percent of their body weight when completing a push-up.
There are many different variations of the push-up, so take your pick. Just make sure that push-ups are a part of your training.
The squat is another classic lifting exercise that is especially beneficial to the lower body. The exercise directly works the hips, hamstrings and glutes. It also indirectly strengthens your core and even your upper body if done with weight.
Amateur weightlifters oftentimes focus on their upper body and neglect the lower half. Don’t fall for that. Any training regimen should work the entire body and squats are an essential piece.
The exercise does triple duty by extensively working the quadriceps, the glutes and the hamstrings. Hold a dumbbell in each hand while performing the lunge.
Like most exercises, lunges can be executed in various ways. The traditional lunge is completed in a stationary position working one leg at a time.