Top 10 Exercise Picks

10 strength-training exercises that will make the biggest impact on your body...

I usually get swamped with emails concerning the best or most efficient weight training exercises for specific muscle groups. The truth is there is no best exercise. There is an old bodybuilding adage that states, "The best exercise and the best routine is the one you’re not currently doing." It’s simply a statement that creates an awareness of how quickly the body adapts to movement and overload, and that systematic change is vital for increased progression.

The numerous emails got me thinking about my favorite exercises. I decided that I would provide my Top 10 list. The exercises listed are in no specific order, but they are the movements that I believe have made the most significant impact from a strength and muscle gaining perspective.

Drum roll please... Here are my TOP 10 EXERCISE PICKS:

1. BARBELL BENCH PRESS -- It’s interesting that many experienced bodybuilder’s actually stop performing this movement after several years of training. The reason is the bench press is NOT the most effective movement to isolate the pectoral muscles. However, it’s one of my favorites because it’s a marvelous compound movement (works multiple muscle groups) and, well... let’s face it... it strokes the ego. The bench press activates the chest, shoulders and triceps.

2. DUMBBELL INCLINE CHEST PRESS -- I've found this movement to be the absolute best chest exercise for stimulating the upper pectorals. You’ve most likely seen guys in the gym who have big chests, but they sort of look low with absolutely no elevation. These guys simply do not pay close enough attention to detail with their upper pecs.

When the upper chest is properly developed it creates an almost Herculean look. I also enjoy performing this movement with dumbbells, because I can fully contract the pecs as opposed to the limitation imposed when performing it with a bar. This is also a great exercise for females, because it places greater emphasis on muscle tissue as opposed to flat bench press movements that would normally affect the mid and lower chest, which is primarily breast tissue.

3. BARBELL DEADLIFT -- This is one of the best exercises for building overall strength and for developing the hard-to-reach lower back muscles. The lower back muscles are quite dramatic and impressive but require the correct exercise combined with low body fat levels to be visible.

The barbell deadlift also stimulates the trapezius, deltoids, latissumus dorsi (lats) and lower body when performed with precision. It’s a difficult movement and should be taught by a trained professional. One of the other things I like about this movement is that it’s practical! Think of how many times you bend down to pick up groceries, your kids etc. Lastly, increasing your overall strength on the deadlift will allow you to handle additional weight on your other exercises. You intellectual muscle heads have got to be lovin that!

4. CHIN-UPS -- Nothing beats the chin-up for developing a spectacular and strong looking back. It affects almost the entire back as well as the deltoids, biceps and forearms. Think about it... you’re pulling your own body weight up to the bar and the weight of your body is not evenly distributed. A most difficult endeavor!

When I perform chins, I like to really squeeze my lats tightly at the top of the movement. And swinging your body to get yourself up to the bar is not the way to do a chin-up! Form is critical. I also like to brag about the fact that there has never been a woman that I’ve trained who I didn't get to perform chin-ups for reps! No matter her size or bodyweight.

5. BARBELL SQUATS -- C’mon, for anyone that reads my articles regularly, you knew this would be on the list. This is my favorite lower body movement and absolutely the most difficult from a conditioning standpoint. Properly performed, it will leave you gasping for breath on some sets.

The barbell squat develops the legs and glutes quite beautifully and is effective using high reps (no more than 20) or low reps (4-8) depending on your goals. To read more about the squat check out my article titled Shut Up and Squat.

6. SEATED INCLINE ALTERNATE DUMBBELL CURLS -- Remember Steve Reeves? He’s the actor who played in all those old Hercules movies. He was also a competitive bodybuilder. This was the only bicep exercise he ever did! He never did anything else for his biceps! The first time I ever performed this movement it felt like someone lit a match in my biceps. I also noticed almost immediate growth and strength gains. The key to this movement requires perfect form with no swinging of the weight.

7. SEATED BARBELL MILITARY PRESS -- I find this movement to be one of the best shoulder exercises for increasing the size and muscularity of the deltoid as well as strengthening the triceps. Much like most of my favorites in my top 10, it’s a solid compound movement.

8. DIPS -- Dips can be performed to isolate the chest or the triceps. I enjoy both movements and find them amazingly effective. Isolating either the pecs or the triceps depends on how you position and angle yourself on the dip bar. Dips which focus on the chest help build and create a round and full outer pec area. To see the outer pec flared outward is very impressive, especially if the upper and mid chest are well developed.

9. LYING TRICEP EXTENSIONS -- Some people refer to these as "skull crushers," but I don’t like that name because of its implications. I find this movement with a curl bar or straight bar to be the overall best triceps builder. The thing I like about it is that you can get a good stretch at the bottom of the movement prior to pushing the weight back up. I also personally like this movement because my triceps are one of my strongest muscle groups and I can use some significant weight for this movement.

10. HANGING LEG RAISES -- This is one of the most difficult exercises for the lower abs. Some of you may have used the straps that you place your elbows in and then pull your knees up and in to work the lower abs. However, next time try the following method; as you’re pulling your knees up to activate the lower abs, inhale and pull your knees and legs up as high as you can. When you reach the highest point, completely exhale but don’t lower your knees until the exhale is complete.

You’ll be not only working your lower abs, but also the transverus abdominis. As I’ve previously written, the transversus is the key to a flat stomach. I guarantee you’ll hate me when you perform these correctly!

There are other movements that could have made the list such as walking lunges, barbell rows, bench step-ups and a host of others. However, the exercises listed are my personal top 10 favorites.

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