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The BIG 3 Compound Exercises!

Posted by in Training on May 31, 2012 . 0 Comments.

The Big 3; bench press, squat and deadlift are regarded as the 3 main movements which should be included in a bodybuilder’s workout. These compound movements work most of the major muscle groups & are said to be the best in triggering growth hormone production for bigger & stronger overall body muscles!



Bench press is probably the most popular workout among men. It targets the upper and lower chest, front delts (shoulders) and also triceps. A few grip variation:

Wide grip: Focus on outside of the pecs

Regular grip: Focus on the pectoral as a whole

Narrow grip: Focus on tricep, shoulders and inner chest

Muscles worked during bench press:

Proper form for bench press:

Note that your feet should be placed flat against the floor & your back is flat against the bench!



The squat trains primarily the muscles of the thighs, hips and buttocks, quads and hamstrings. There are many squat variations but the most common one is the barbell back squat. The most important thing to note when performing squat is your form!

Muscles worked during squat:

This video shows how should a squat be properly performed:

And this other video shows a wrong way to squat (which is with your knees moving forward) THIS IS WRONG WRONG WRONG!

You can always do free squats to perfect your form before using any weights:



The deadlift involves explosive strength & overall power. It works the entire body. Again, similar to squats, your form is very very important; back straight, head looking up (not at the bar), put most of your weight on your heels. There are many variations of deadlift as well; stiff-legged deadlift, sumo deadlift and others.

Muscles worked during deadlift:


Proper technique to deadlift:

This is the wrong way to deadlift:



If you are a beginner, please ensure that you have learnt the correct form before stacking up weights!


Last update: May 31, 2012


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