Check out the 7 most important exercises ever for every workout!

Regardless of what kind of exerciser you are, or how your training is organized in full body style, i.e. you work out your whole body during one training unit, or you have your workout divided into push/pulls, or you prefer to split in parts, below you will find the most effective exercises you should try to include in your training!

1 - Deadlift

It tops this list for good reason. Not only does it work out the entire back, but also the quadriceps, glutes, forearms, biceps and rhomboids. After years of competing and judging bodybuilding competitions, I'm convinced that you can't build a thick, three-dimensional back without deadlifts.

Although I'm a big fan of the classic version, the trap axis makes the exercise even better. It was originally started as a method to train traps using shoulder shrugs, but it's more comfortable for deadlifts as well.

Whether you are 8 or 88, you should practice deadlifts. But never at the expense of good technique. Start with a broom handle or two buckets and with good technique you'll work your way up to a decent weight. Yes, I'm serious.

The deadlift is like dynamite; it can work wonders when used properly, but it can do some serious damage if used incorrectly.

2 - Relocation and pressure

This is a great exercise for power, strength and size. I'd venture to say it's the best exercise of all time, and not many people would argue with me.

You start with your axis on the ground and overhand grip. The axis explodes upward, using a wide variety of muscles and very strong execution.

Starting from the ground, you start by using the quadriceps to drive the knees through, the glutes to provide hip extension, and the calves to perform a lunge that lifts your heels off the ground and the axis as high as possible.

Your uprights do their job and virtually your entire upper back is needed to pull the axis up. Even the shoulders and rotator cuffs work when repositioning. That's a lot of muscles working in harmony, and I haven't even mentioned the forearms, biceps and midsection.

Whether you're doing the weightlifting version, with your body dropping below the centerline, or the modified version without the deep kneel, the pressure engages the glutes and quadriceps again, plus the shoulders, upper chest, triceps, and rectus abdominis.

I could write at length, for example about the overall athletic importance of this exercise, but I'll stop now and just summarize. If you want to look good and be powerful, repositioning and pressing will probably be the best exercise for you.

3 - Squat

No list of the best exercises can be without the big axis squat. This one engages a lot of muscles and engages them well.

The squat is the best exercise for the quadriceps, period. It also exercises the glutes well, especially if you go really deep. The spinal erectors, especially the lower part of them, also get a good stimulation.

Because squats engage so many muscles, they are also excellent for stimulating the cardiovascular system. This is especially true when you're doing more reps. Try doing 20 reps max on squats for a few months, and see if you still think this method is only good for lunges.

Whether you train with your axis back, front, or just your own weight, if you're physically able to do it, squat.

4 - Shyb

Most people expect more of an overhand variant here. I opt for the underhand, although I'm obviously a fan of the hunch overall. The underhand swing exercises the back just like the overhand variation, but it also engages the biceps perfectly. Of course, your forearms and grip will also improve.

Remember, for maximum effectiveness you want to flex your thoracic spine and have your lower chest touching the centerline. I'm not saying you should forget about overhand shrugs altogether. Ideally, you should practice both on a regular basis. In fact, you can add a neutral grip variation as well.

5 - Lunge walk

We owe this exercise to Ronnie Coleman himself. He elevated it from the category of gentle lunging exercises to the category of volume exercises for everyone from grandmothers to eight-time Mr. Olympia winners.

I would never declare the lunge a better exercise than the sacred squat. I'd rather get stoned. But with a great axis, it's probably a better exercise for athletes who spend a lot of time on one leg (like MMA wrestlers, ball athletes, tennis players, etc.).

It's most effective if you don't pause in the top position with your feet together. This helps many people regain their balance and relieves quadriceps from burning. Instead of pausing, continue straight ahead with the exercising leg into the next lunge.

Lunges mainly exercise the quadriceps, but like squats, when performed deep, they engage the glutes well and stretch the hip flexors.

Of course, lunge walking will also be difficult for your balance and the muscles responsible for it. This includes the glute medius and lateral mid-body muscles like the obliques, multifidus and spinal extensors. Various muscles underneath the legs such as the peroneals also get a workout.

Tip: If possible, use a reasonably heavy large axle, rather than single-arms on the sides of the body. This will raise the centre of gravity and be harder on the balance muscles.

The one-armed version is a great exercise too. Plus, holding the one-handers will exercise your forearms and upper traps. It's also easier because of the lower center of gravity.

6 - Click

Each branch of the armed forces uses the push-up as a measure of physical fitness, and for good reason. It's a great exercise for the chest, triceps, front shoulders, midsection, and other muscles.

I joined the Army shortly after my first bodybuilding competition. I looked in great shape, of course, but I could barely do 30 push-ups in one go. At the end of basic training, I did 100 in a row with perfect technique.

What was even more interesting was that the volume of my pecs, front shoulders and triceps did not suffer in any way, on the contrary, I improved them without lifting weights in the gym. However, there was no variation in our push-ups. Generally speaking, the closer your palms are together, the more the exercise targets your triceps.

In addition to a great pressure muscle workout without the need for any push-up equipment, also strengthen the serratus anterior muscle. These are the muscles that look like fingers and appear at the lats when someone sculpted does a double biceps front pose.

Rather than for looks, this muscle is important because it holds the scapula straight against the back of the rib cage when we do pressing exercises, throwing, etc. This muscle is essential for shoulder health. If you do most of your push-ups lying down on a bench, you're probably not putting much stress on it. One day you'll wish you weren't.

TipA: Don't pull your elbows straight out. Keep them slightly close to your body. Your healthy shoulders and big chest will thank you for it.

Bonus tipDon't swing. Keep your back in a stable position throughout the movement. A tight abdomen and glutes will help you do this.

7 - Click on the bars

Works chest, front shoulders and triceps, so I had to include it on the list. Barbell push-ups are similar in muscle engagement to traditional push-ups. It's the same with how the width of the grip affects the muscles involved. The narrower the grip, the more the triceps are engaged.

Barbell push-ups, however, are much harder on the chest, front shoulders and triceps than traditional push-ups. Plus, you can put extra weight on them.

Once you're strong enough to do this, you can either hold the single bar between your legs or hang the weights from your belt (which is more natural). An even more modern option is a weighted vest. You could also put rocks in your pockets. Do whatever gets you to your desired number of reps.

Two reasons why this list is great

If you look at it again, you'll notice two things.

1. Even if you could only do these 7 exercises, you could build an impressive physique with them.
2. All of these exercises require minimal equipment, so even if you were training at home, there's no reason why you couldn't have a fantastic physique with their help.

Source: www.t-nation-com - The 7 Most Important Lifts
By Clay Hyght