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Unlike traditional iron or steel plates, bumper plates are made of dense rubber or rubber-like materials. They are designed to be dropped from overhead without causing damage to the lifting platform, the barbell, or the plates themselves.

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Latissimus dorsi, mostly known as “Lats”

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Latissimus dorsi, mostly known as “Lats”

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All the muscles involved when performing deadlift

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All the muscles involved when performing deadlift

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This exercise, often referred to as the “king of exercises”, is a powerful lift. Lifting something and putting it back down again is lifting in its most basic sense. Not only does this exercise contribute to enhancing grip and core strength, but it also targets more muscles with greater intensity compared to the exercises examined so far. Deadlift works every muscle from your heels to your neck and can affect athletic performance and functional fitness. While deadlifting involves nearly every major muscle group of the body to some extent, the primary focus of the exercise is the posterior chain. It serves as a valuable addition to majority of workouts and is an evident choice for a core component in the “Big Three”. To perform a deadlift all you need is a loaded barbell on the floor. Step up to the barbell and place your feet about hip-width apart. Hinge your hips back, followed by bending your knees in order to align your shoulders over the barbell. Grasp the barbell just outside your knees to create tension in your arms by engage your lats. Maintain tension throughout your body as you push through your feet into the floor to lift the bar, ensuring it follows the path of your body until you reach upright position. Once the barbell comes past your knees, it is essential to engage your glutes in order to reach the lockout at the top of the movement. Pause in the upright position before slowly reversing the movement. It possible to drop the bar if you have bumper plates. However, controlled descend allows for more gains.

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There a numerous different ways to construct a squat rack. This is just one example how squat rack can look.

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The barbell back squat serves as the standard lift for building lower body strength. This exercise offers multiple benefits as it engages nearly all major muscles of the lower body. While the quadriceps, hamstrings and glutes are the primary muscles working during squats, the back muscles and core are also involved when lifting heavier weights. To execute a squat with proper form the barbell, supported by a squat rack, should be at the same height as your armpits. Once you have the barbell at an appropriate height, position yourself under the loaded barbell, rest the barbell on your upper back and grip it with your hands. Step back from the squat rack and place your feet a hip-width apart with slightly pointed-out toes. While maintaining a tight core, upright chest and forward gaze gradually push your hips back while bending your knees. Ensure to keep a straight back as you descend. Continue descending until your thighs are at least parallel to the floor, pausing briefly in the bottom position. Then push through your feet to return to an upright position.

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The bench press is seen as the golden standard for building upper body strength. The main muscles working during the bench press are the pecs of the chest, anterior delts of the shoulders and the triceps. To perform bench press it is crucial to have a proper set-up by making sure the bar is directly over your eyes when you lie down on the bench and when you raise your arms straight up, the bar shouldn’t be any higher than your wrists. Once you have the bench ready lie with your back flat on the bench. Bring your shoulder blades back and imagine squeezing a pencil between them. Then grab onto the barbell with an overhand grip where your hands should be slightly wider than shoulder-width apart. Keep your feet firmly planted on the floor. You are ready to start the exercise and will begin by pressing the barbell upward and lifting it off the rack, locking out your elbows. Continue by slowly bending your elbows and lowering the bar towards your chest. The bar should just about lightly tap your upper chest and then you continue by pressing the barbell back up and again lock out your elbows which signals the end of the exercise.

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In the fitness community, the quality of exercises varies, with some being valued as superior to others. The so-called “big three” exercises, namely the bench press, squat and deadlift, are particularly notable. These exercises are widely adopted due to their difficulty and the necessary intricate techniques to perform them safely and effectively. They belong to the group of “compound” exercises because they engage all major muscle groups simultaneously, unlike “accessory” exercises that target and work only specific muscles. The Big Three serve as the starting point of numerous other exercises existing today for various reasons. Their fundamental movements (lifting, pressing and squatting) can be combined and transformed into a huge diversity of exercises which then can be used to construct routine workouts. The diversity of the altered Big Three exercises helps with targeting different muscle groups and promoting more balanced muscle growth.