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Home / Weight Lifting Exercises / Basic Weight Lifting Exercises
The Basic Weight Lifting Exercises
For Building Muscle
I am going to show you the basic weight training exercises and look at each body part and pick the best basic exercise for that body part. Then using these basic exercises we will construct some weight lifting programs designed to build muscle and strength using these compound exercises.
What is a compound movement
A compound weight lifting exercise basically is one which works more then one muscle group and dose not isolate a specific area. this will become clearer further down this page.
The Chest (pectorals)
The Bench Press is the most common weight lifting exercise you are probably already familiar with its execution, and in my opinion is one of the best basic weight lifting exercises for the chest.
Primary Areas Worked
Chest Muscles
Secondary Areas Worked
Shoulders & Triceps
The exercise focuses on the development of the pectoralis major muscle as well as other supporting muscles including the anterior deltoids, serratus anterior, coracobrachialis, and the triceps. The bench press is one of the three lifts in the sport of power lifting and is used extensively in weight training, bodybuilding and other types of fitness training to develop the chest.
1. Lie on back with head underneath bar, eyes aligned with bar, and feet flat on floor.
2. Position hands on bar wider than shoulder width or lower the unloaded bar to chest and position grip to where forearms are perpendicular to the floor.
3. Start position: Lift bar off rack with bar directly over head.
Lower bar to chest at the nipple-line. Press bar up to starting position.
Always have a spotter when doing heavy bench presses.
The Shoulders (Deltoids)
The shoulder Press is king of basic weight lifting exercises for the delts.
Primary Areas Worked 
Shoulder Muscles
Secondary Areas Worked
Triceps and abs (stabilizer muscles)
The shoulder press or overhead press is a weight training exercise which focuses on the development of the shoulder muscles. The shoulder press is primarily intended for the development of the shoulders, but because the lift is performed standing, it also develops the arms, the abdominal's, the oblique's, the costal muscles, and the back, which all act as stabilizers.
1. Starting position: Dumbbells are at shoulder level with your palms facing your head.
2. Press the dumbbells over your head keeping your palms facing each other.
3. Return to the starting position and repeat. Remember to not arch your lower back as your press the dumbbells over your head.
If you suffer with any sort of lower back problems then this exercise can be done while seated on a weights bench. Alternatively you can use a barbell.
The Upper Back (Lats)
The two best basic weight lifting exercises for developing the back muscles is either the bent over row or wide grip pull ups . Since not everyone is strong enough initially to do pull ups we are going to look at the bent over row.
Primary Areas Worked 
Back Muscles
Secondary areas worked
Biceps
1) Stand with feet hip width and knees slightly bent.
2) Start position: Bend at hips with back straight. Hold DB in each hand with neutral grip (palms facing each other) and let arms straight down (perpendicular to floor).
3) Keeping elbows close to body, pull DB's up to body and squeeze shoulder blades together at top of movement.
4) Return to start position.
Remember to keep back and head straight - hyperextension or flexion may cause
injury
This exercise can be done with a barbell also.
The Lower Back
Stiff leg deadlifts are the only exercise which really targets the lower back to develop core strength
Primary Areas Worked 
Lower back muscles
Secondary Areas Worked
Hamstrings, quads, glutes
The deadlift is one of the best compound basic weight lifting exercises for the lower back muscles.
1. Start Position: Assume a shoulder width stance, knees inside arms. Feet flat on floor.
2. Position shoulders slightly over bar and grab bar. Begin pull by extending the knees.
3. Keep angle of your back constant and lift bar straight up. Keep bar close to the body and keep shoulders directly over the bar.
4. Return to starting position.
The Biceps
The barbell curl is the best basic weight lifting exercises for the biceps. When doing bent over rows your biceps will get included but it is important to add the barbell curl to build  mass to your biceps.
1) Stand with feet shoulder width apart and knees slightly bent.
2) Start position: Grasp bar with underhand grip (palms facing forward) approximately hip width apart and allow arms to hang down at sides. Elbows should be close to sides.
3) Flex at the elbows and curl bar up to approximately shoulder level. Keep elbows close to sides throughout movement.
4) Return to start position.
5) Remember to keep back and head straight in a neutral position throughout movement. Shoulders should be stabilized by squeezing shoulder blades together slightly - only the elbow joint should be moving.
The Triceps
Close grip bench presses will be used in the following routine to build up the triceps. Perform the exercise as the bench press above but have your arms slightly below shoulder width apart, this will focus the effort more on the triceps and inner chest.
The Legs
When it comes to training the muscles of the legs, the squat is your only choice. The quads are the primary muscles used and the exercise pretty much works your entire body.
1. Grasp bar with overhand grip (palms forward) and slightly wider than hip width apart. Step under bar and position bar across posterior deltoids at middle of trapezius (as shown). DO NOT rest bar on neck. Lift elbows up, pull shoulder blades together, and lift chest up to create a �shelf� for the bar.
2. Start position: Using the legs, remove bar from rack. Stand with feet slighter wider than hip width apart. Back should be straight in a neutral position.
3. Lower body by flexing at the hips and knees. Upper body can flex forward at the hips slightly (5°) during movement. Be sure to �sit back� so that knees stay over the feet.
4. Once thighs are parallel to floor, return to start position.
5. Remember to keep head and back straight in a neutral position - hyperextension or flexion may cause injury. Keep weight over the middle of foot and heel, not the toes.
6. DO NOT allow knees to go past the big toe or deviate medially or laterally throughout movement. Keep abdominal's tight throughout exercise by drawing stomach in toward spine.
Example Weight Lifting Workout Routine
Here is a workout routine using these basic weight lifting exercises.
Day 1
Bent over rows 3 x 10reps
Barbell Curl 3 x 10 reps
Deadlifts 3 x 10 reps
Day 2
Shoulder Press 3 x 10reps
Bench Press 3 x 10reps
Squats 3 x 10reps
The above routine is aimed at beginners with 2 days a week training. Have at least 2 days between workouts to allow your body to follow recover. After about 6 weeks then you can add different basic weight lifting exercises and another day training.
Aim to increase the amount of weight lifted with each workout.
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