An Introduction to Strength Training Part III

Today's post will take a step backwards, and cover what muscles each compound lift trains, so you know exactly why you're doing them. This post will assume that the following lifts are performed with correct technique.

Squat

There are a few variations of the squat; the front squat, Olympic squat and the low bar squat as shown below.


Contrary to popular belief, the squat is more than just a 'leg exercise'. The squat also has some involvement of the posterior chain (hips, glutes, hamstring) depending on which squat variation is being used. The abs are also strongly involved in the squat as they must be braced during each breath. It is of utmost important that the abs be braced (by breathing into your diaphragm) for any of the squat variations being performed. The upper body is also involved as it supports the load isometrically. The position of the bar on your body will affect the mechanics of the lift, and thus the degree to which the muscles are involved.

The front squat has the least posterior chain (hips, glutes, hamstrings) involvement of the squat variations, and is a quad dominant movement. This variation is the most difficult to perform.

The Olympic squat has similar mechanics to the front squat, but the bar is placed on the back making it easier to perform than the front squat. This variation is also a quad dominant movement.

The low bar squat is a posterior chain dominant movement, with less quad involvement compared to the previous squat variations. However posterior chain development is important for beginners, and thus this variation should be used. The most weight can also be handled with this squatting style which aids in getting the trainee as strong as possible in the quickest amount of time. As the trainee advances (after a year or so of consistent training), they may wish to experiment with other squatting styles.

Bench Press

When performed correctly, the bench press is a full body exercise. The front delts, triceps and pecs get directly worked, whilst the biceps, lats, and legs work indirectly to stabilise the weight. Leg drive (pushing the legs as hard as possible into the ground) should be used with every rep to get more out of the bench press movement.

The front delts and pecs are involved in getting the bar off the chest whilst the triceps are more involved with the locking out of the weight.

Overhead Press (or Press)

The Press is better at strengthening the shoulders than the bench press, as it also involves the lateral and rear delts. The shoulders are involved in getting the bar off the chest whilst the triceps are also involved in locking out the weight. The lats should be strongly braced at the start of each rep to give a more stable base to press from, and the abs should be strongly braced as much as possible.

Deadlift

The quads, hamstrings, glutes and lower back are primarily involved in the movement. The triceps and forearms are also involved as your arms support the bar, the lats and traps are involved in keeping the bar close to your body, and help minimize unnecessary rounding of the back.

------

As you can see, when you perform all the above main compound lifts, no muscle group gets neglected. I suppose the neck and calves don't get directly trained, but if you are gaining weight those areas will increase in size too.

Nothing comes close to compound movements when building strength. Doing DB flyes and tricep kickbacks won't make you as strong as the bench press. Doing leg presses, leg curls and hyperextensions won't make you as strong as the squat.