6 God-Tier Exercises (and How To Make Them Even Better)
There are a handful of exercises that most regular gym-goers would consider god-tier. These movements are performed almost ritualistically, their utility rarely questioned.
But, in reality, not only is there no single compulsory movement for building muscle, but some of your go-tos might actually be lacking – and easily replaced with superior alternatives. None of this is to to say that any of these movements are inherently bad, in fact they're all GOATed muscle-builders that have stood the test of time thanks to their brutal efficacy when it comes to stacking on size and strength, it's just to say that experimenting in the quest to turn 'good' to 'great' is the true journeyman's path to muscle-building success.
For a well-rounded physique, a lower risk of injury, or simply for the sake of variety, employ these upgrades.
Overdone: Barbell Back Squats
They might be known as the king of lower body lifts, but the barbell back squat can be a tricky move to master, with a lack of mobility often forcing trainees to compromise their form by leaning too far forward, or struggling to maintain a strong, upright position.
Underrated: Front Squats
Switching the barbell to the front forces you to keep your torso upright (or else risk losing the bar), which in turn helps you to keep your spine in a much stronger position. Front squats also place a greater emphasis on the quads and – despite often feeling slightly uncomfortable initially – are generally easier to learn for most, which means you can focus on what matter: shifting some heavy iron.
Overdone: Barbell Deadlifts
It’s not that barbell deadlifts are inherently dangerous. It’s just that few movements allow you to lift quite as much weight. This can lead to your legs to write cheques that your back can’t cash...
Underrated: Trap Bar Deadlifts
The trap bar presents a safer and simpler alternative. By placing you in the middle of the weight, it enables you to produce more power from the legs while keeping your torso more upright, reducing strain on the lower back and hips. This more natural lifting position reduces the risk of injury, and may even allow you lift heavier weights. This variation is particularly beneficial for beginners due to its easier learning curve and safer mechanics.
Overdone: Barbell Bench Press
We’re sorry to be the ones to say it, but there are better ways to pump up those pecs. For some, overdoing the bench press can result in shoulder and elbow niggles due to a combination of heavy weights and the fixed bar position, which makes it difficult to find a natural, comfortable position for your own body shape.
Underrated: Dumbbell Bench Press
Switching to dumbbells won’t just enable you to find a range of motion that’s more natural and beneficial for your own body, but you’ll also unlock a greater stretch through the pecs, which could lead to more growth and better chest development. You might not be able to go as heavy as you can with a barbell, but that’s not necessarily a bad thing, especially if you’re working around injuries.
Overdone: Bar Pull-Ups
They may be one of the most effective bodyweight moves, and they’re certainly worth getting to grips with at some point on your fitness journey, but an overemphasis on fixed bar pull-ups – especially if you’re not regularly switching up your grip – can lead to overuse injuries in the shoulders and elbows, and could even lead to tendinitis.
Underrated: Ring Pull-Ups
Due to the natural, unrestricted movement the rings allow, ring pull-ups can be executed in a fashion that’s complimentary to your own mechanics and supportive of your injury history. The fact that you can freely move the rings in three-dimensions means that you can literally switch up the range of motion, mid-rep, to strike the balance between comfort and progress. You’ll also work more stabilising muscles, and can easily tweak your technique to place additional emphasis on specific body parts, such as the biceps.
Overdone: Barbell Overhead Press
It may be a muscle-building staple, but do too much barbell pressing and it can lead to a litany of issues from shoulder pain to lower-back soreness. This is especially true if executed with poor form (such as excessively arching your back or over extending your shoulders at the top) or working with heavy weights.
Underrated: Landmine Shoulder Press
Switching to the landmine gives you a smooth ‘arc’ to press through. The bar is still ‘fixed’, but only in one direction, which provides you with stability while still leaving you some flexibility to find a motion that feels natural. You’re not pushing completely overhead, meaning your shoulder joint won't end up in a potentially compromising position. The kneeling, weight-forward stance reduces pressure on your lower back, while helping to strengthen your core and anti-rotational muscles.
Overdone: Crunches, Sit-Ups and Planks
Your abs are muscles, and just like any other muscle in your body, endless reps of low-weight, low-intensity movements along with static holds just aren’t going to cut the mustard if you want to see real progress.
Underrated: Kneeling Weighted Crunches
Look, you’d be silly not to switch to the bench press and start packing on the plates once press-ups failed to keep growing your chest. You should keep that same energy for your abs. Weighted cable crunches – or even a banded version – will allow you to seriously put your abs to work. Progressively add more resistance, to ensure you keep growing stronger.
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