Weight training exercises
Browse the Fitstream collection of weight training exercises for building muscle mass, strength levels and enhancing sporting performance. Complete with illustrations, videos and instructions on how to integrate as part of your fitness regime.
Barbell Squat
The squat is a fundamental weight training exercise for building strength, mass sports performance and long-term health.
- Primary Muscle: Quadriceps
- Secondary Muscle(s): Calves, Hamstrings
Bench Press
The bench press is a fundamental barbell exercise, notoriously used for bragging rights and as a bench mark of strength. It is an excellent upper-body exercise primarily targeting the chest and shoulders and is one of the great Olympic strength lifts for developing upper body mass, strength and power.
- Primary Muscle: Chest
- Secondary Muscle(s): Shoulders, Triceps
Bent Over Row
The barbell bent over row is a fundamental exerise that develops strong back muscles.
- Primary Muscle: Back
- Secondary Muscle(s): Biceps, Shoulders
Biceps Curl
Develop biceps size and strength with this basic isolation exercise.
- Primary Muscle: Biceps
- Secondary Muscle(s): Forearms
Clean and Jerk
The clean and jerk is an advanced Olympic lift and one of the most effective and all encompassing strength and performance exercises available.
- Primary Muscle: Quadriceps
- Secondary Muscle(s): Hamstrings, Calves, Abdominals, Chest, Back, Forearms, Triceps, Shoulders, Biceps
Deadlift
The barbell deadlift exercise is a highly recommend weight training exercise for those wanting to build muscle mass, strength and power. The deadliest movement gives great bang for the buck and works the body from head to toe.
- Primary Muscle: Back
- Secondary Muscle(s): Forearms, Calves, Hamstrings, Quadriceps
Dumbbell Pullover
The dumbbell pullover is a classic bodybuilding exercise that targets the upper body with particular focus on the chest muscles.
- Primary Muscle: Chest
- Secondary Muscle(s): Shoulders, Triceps, Back
Farmer's Walk
The Farmer's Walk is an old school exercise that builds grip strength and endurance.
- Primary Muscle: Forearms
- Secondary Muscle(s): Back, Abdominals, Legs
Hammer Curl
The dumbbell hammer curl is a basic weight training exercise for the biceps muscle.
- Primary Muscle: Biceps
- Secondary Muscle(s): None
Overhead Lunge
The overhead lunge is an advanced weighted lunge movement for excellent lower body development and shoulder strength.
- Primary Muscle: Quadriceps
- Secondary Muscle(s): Shoulders, Abdominals
Renegade Row
The renegade row builds serious abdominal and upper-body strength that will particularly develop the core.
- Primary Muscle: Abdominals
- Secondary Muscle(s): Biceps, Triceps, Back, Chest
Sled Pulls
Sled pulls are a brutal functional exercise that hits the upper body, developing both aerobic and anaerobic capacity and targeting the back, shoulders, biceps and grip muscles.
- Primary Muscle: Back
- Secondary Muscle(s): Biceps, Shoulders, Forearms
Tire Flip
A classic strongman exercise and all round functional strength builder - the tire flip is a great addition to your strength and conditioning training routine.
- Primary Muscle: Quadriceps
- Secondary Muscle(s): Shoulders, Triceps, Forearms, Back, Chest, Abdominals, Calves, Hamstrings
Triceps Extension
A weight training exercise to target the triceps muscle.
- Primary Muscle: Triceps
- Secondary Muscle(s): None
Weighted Step-up
The Weighted Step-up is a useful alternative exercise to the squat and is effective in building leg strength, power and cardiovascular abilities.
- Primary Muscle: Quadriceps
- Secondary Muscle(s): Hamstrings
Weight training for fitness
Weight training involves lifting and moving weighted objects in order to develop strength and muscle mass.
If you've surpassed basic bodyweight training and needing that extra challenge to continue building a stronger, fitter, healthier body then weight training is the perfect choice.
Benefits of weight training
- Stronger, fitter body
- Increased muscle mass and definition
Weight training equipment
Commonly used weight training equipment is outlined below -
- Olympic / standard weight training bar
- Olympic standard dumbbell bar / fixed weight dumbbells
- Weight plates
- Bumper plates (takes impact, allows you to drop the bar)
- Bar collars, to lock plates in place securely
- Bench (flat or with incline, decline capabilities)
- Squat stands
- Power rack
Disclaimer
Always consult your GP before undertaking any form of weight loss, fitness or exercise