Close Ad ×

Muscle & Fitness logo Muscle & Fitness

  • Workouts

    Workouts

    • Workout Routines
    • Workout Tips
    • Fitness
    • Athlete/Celebrity Workouts
    • Exercise Videos
    Find Exercises Targeting…
    • Abs and Core Exercises
    • Arm Exercises
    • Back Exercises
    • Chest Exercises
    • Leg Exercises
    • Shoulder Exercises
  • Nutrition

    Nutrition

    • Healthy Eating
    • Lose Fat
    • Gain Mass
    • Supplements
    • Performance Nutrition
    Fit female holding a drink full of greens powder
    Healthy Eating

    Do You Really Need a Greens Powder in Your Life?

    The Blue Zone Butter Beans with Benne Seeds and Okra Recipe
    Healthy Eating

    Live to 100 With these Blue Zone Lifestyle Changes

    A bag full of healthy russet potato
    Healthy Eating

    Look to the Potato When it Comes to Losing Weight, Says Science

    Father and daughter baking heart shaped healthy dessert recipes for the holidays
    Healthy Eating

    These 3 Easy-to-Make Desserts Will Be a Holiday Party Hit

  • Athletes & Celebrities

    Athletes & Celebrities

    • News
    • Interviews
    • Women
    • Pro Tips
    • Behind-the-Scenes
    • Videos
    Austin Theory wrestling
    Pro Tips

    Austin Theory is looking to make WWE history at the Royal Rumble

    WWE wrestler Karrion Kross with his wife Scarlett mocking his wrestling opponent
    Pro Tips

    Karrion Kross Talks About Raw’s 30th Anniversary

    Winter sports athletes on skiis and snowboards doing tricks on the ski slope
    Pro Tips

    Backcountry Winter Sports Are in Full Stride and on The Rise – Here’s Wh...

    gx pro inspired workouts from new gx app
    Interviews

    Former FSU Strength & Speed Coach on Programming: Be Flexible With Exerc...

  • Features

    Features

    • Active Lifestyle
    • M&F: Fit to Serve
    • Gear
    • News
    • Opinion
    Fit young couple cold weather training in the winter wearing cold weather items
    Gear

    10 Cold Weather Items to Turn Up the Winter Workout Heat

    Nano x3
    Gear

    5 Reasons to step out with Reebok’s Nano X3 training shoe

    Arnold and Roger Lockridge performing a shrug exercise for week one of the arnold challenge
    Challenges

    Who Does 30 Sets of Calves in One Workout? I Do, Just Like Arnold

    Scotty James holding x games medal
    Gear

    Scotty James has his Gym Bag Ready to Hold X Games Gold

  • Anti-Aging

    Anti-Aging

    • Functional Medicine
    • Hormone Optimization
    • Recovery
    • Wellness
    White candle and white rose on a book
    Wellness

    World’s Oldest Known Person Dies At 118

    Doctor holding an apple with the continents imposed on it
    Wellness

    Research Shows That Most Heart Disease Deaths Are Preventable By Changin...

    Overweight couch potato sitting mindlessly watching tv
    Wellness

    American Couch Potato Syndrome?

    A scale with a measuring tape around it
    Functional Medicine

    Is Weight Loss With the New Injectable Meds Sustained? Not For Most

  • Flex

    Flex

    • Olympia Coverage
    • Athletes
    • Nutrition
    • Training
    • Videos
    Olympia TV
    News

    Olympia Judge Breaks Down Why Hadi Choopan Won the Mr. Olympia

    2022 Women's Physique Olympia Winner
    News

    2022 Wellness Olympia Winner: Natalia Abraham Coelho

    Bodybuilder Chris Bumstead posing down against Ramon “Dino” Rocha Querioz at the Olympia 2022
    News

    Chris Bumstead Claims 4th Straight Classic Physique Olympia Title

    Top 3 2022 Bikini O Crown
    News

    Maureen Blanquisco Unseats Jennifer Dorie to Take The 2022 Bikini O Crow...

  • Hers

    Hers

    • Workouts
    • Nutrition
    • Supplements
    • Athletes & Celebrities
    • Features
    Samantha Harris wearing yoga clothes and performing a yoga pose
    Hers Athletes & Celebrities

    Samantha Harris is Helping Fellow Cancer Survivors Through Yoga

    Fitness instructor and personal trainer Grace Albin
    Hers Workouts

    Try this 10-minute floor and wall-based workout from Grace Albin

    Women showing her cellulite in her upper thigh recieving a lower body massage
    Hers Features

    This Dermatologist Helps Separate the Truths from Myths about Cellulite

    new year goals
    Muscle & Fitness Hers

    4 Healthy Habits to Help You Reset Your 2023 Wellness Goals

  • Muscle&Fitness+

    Muscle&Fitness+

  • Olympia

    Olympia

    • Olympia Coverage
    • Buy Tickets
    Caesar Bacarella performing a dumbbell workout with biceps curls
    Pro Tips

    Caesar Bacarella Is Building a Fitness Empire at Full Speed

    Olympia-2019-Whiteny-Jones-Press-Conference
    Interviews

    Whitney Jones Can Break, But Can Never Be Broken

    IFBB Wellness Pro Yarishna Ayala
    Interviews

    Yarishna Ayala Shares Advice for Future Wellness Division Competitors

    2021 Mr. Olympia Top 3 winners Brandon Curry, Big Ramy, Hadi Choopin
    News

    BIG RAMY WINS THE 2021 OLYMPIA!

Subscribe to YouTube Subscribe to the Newsletter Terms of Use Privacy Policy Cookie Policy Accessibility Statement Do Not Sell
  • Workouts
    • Workout Routines
    • Workout Tips
    • Fitness
    • Athlete/Celebrity Workouts
    • Exercise Videos
  • Nutrition
    • Healthy Eating
    • Lose Fat
    • Gain Mass
    • Supplements
    • Performance Nutrition
  • Athletes & Celebrities
    • News
    • Interviews
    • Women
    • Pro Tips
    • Behind-the-Scenes
    • Videos
  • Features
    • Active Lifestyle
    • M&F: Fit to Serve
    • Gear
    • News
    • Opinion
  • Anti-Aging
    • Functional Medicine
    • Hormone Optimization
    • Recovery
    • Wellness
  • Flex
    • Olympia Coverage
    • Athletes
    • Nutrition
    • Training
    • Videos
  • Hers
    • Workouts
    • Nutrition
    • Supplements
    • Athletes & Celebrities
    • Features
  • Muscle&Fitness+
  • Olympia
    • Olympia Coverage
    • Buy Tickets
  • Resources & Highlights
    • Topics
    • Videos
    • Podcasts
    • Contact
    • Terms of Use
    • Privacy Policy
    • Cookie Policy
    • Accessibility Statement
    • Do Not Sell

Stay Connected

Success!

Thank you for signing up. Your information has been successfully processed!

I want content for...
Facebook Twitter Youtube Pinterest
Open menu button
Open search bar button
×

Search M&F

Featured Articles
Lean Muscle
Healthy Eating

28-Days-to-Lean Meal Plan

With the right plan and the right discipline, you can get seriously shredded in just 28 days.

Read article
Kate Upton Attends the 2016 Vanity Fair Oscar Party
Women

The 20 Hottest Female Celebrities

Talented stars, killer physiques.

Read article
Bench press record holder Bill Gillespie breaking the world record at age 62
Pro Tips

The 'Dos' and 'Don’ts' of Bill Gillespie’s Record-Breaking Bench Press

At age 62, "Big Bill" shares his wisdom to dominate one of the ultimate strength marks.

Read article
The 50 Best Female Fitness Influencers on Instagram
Girls

The 50 Best Fitness Influencers on Instagram

Follow these fit women we're crushing on for inspiration, workout ideas, and motivation.

Read article
Training

15 Most Important Exercises For Men

Build muscle, burn fat, and transform your body with these essential exercises.

by MEN'S FITNESS editors
  • Click to share on Facebook (Opens in new window)
  • Click to share on Twitter (Opens in new window)
  • Click to share on Pinterest (Opens in new window)
  • Click to share on Facebook (Opens in new window)
  • Click to share on Twitter (Opens in new window)
  • Click to share on Pinterest (Opens in new window)
15 Most Important Exercises For Men
View Gallery

15 Most Important Exercises For Men

Close gallery popup button
1 OF 16

1 of 16

15 Most Important Exercises For Men

Every guy who’s into fitness has some methodology, piece of equipment, or program they like over anything else. Some like to circuit train every day, some follow bodybuilding protocols, and still others participate in any number of fitness trends and fads. However, there is a list of exercises that has withstood the test of time, and these moves have become staples in every serious lifter’s plan.SEE ALSO: SHOULDERING THE LOAD

2 of 16

15 best exercises deadlift

DEADLIFTArguably the king of all exercises, the deadlift hits every major muscle group hard, and is perhaps the greatest test of strength there is. Because of all the muscles involved, it releases a huge amount of testosterone (a muscle-building hormone) into the bloodstream. For this reason, the deadlift is a great cornerstone for any fitness plan.SEE ALSO: HEX BAR VS. BARBELL DEADLIFTS

3 of 16

15 best exercises squat

BACK SQUATJust like the deadlift, the barbell back squat hits just about every major muscle group there is in the body and is the king of leg-developing movements. Any athlete will tout the squat as the reason they run fast, jump high, and keep increasing in strength all over, citing the testosterone release as the reason.SEE ALSO: SQUATS VS. BACK SQUATS

4 of 16

15 best exercises bench press

BENCH PRESSEvery gym-goer in the world has been asked “Whaddya bench?” at least once. This move is responsible for developing powerful, well-defined pecs, shoulders, and triceps, which lead to a more commanding presence, with or without a shirt on. Combine with that the muscle-building effects of the testosterone this move releases and all you have left to do is watch your “little black book” fill up.SEE ALSO: INCREASE YOUR BENCH PRESS

5 of 16

15 best exercises dumbbell romanian deadlift_0

DUMBBELL ROMANIAN DEADLIFTThis could be the most important exercise there is for lower-back health and developing an impressive set of glutes. Any seasoned lifter will tell you they’re truly impressed by a good set of legs, and a butt usually comes with it. Also, this move helps to make the hamstrings more flexible, meaning less back pain after sitting all day.SEE ALSO: DEADLIFTING SAFELY

6 of 16

15 best exercises kettlebell swing

KETTLEBELL SWINGOften confused as a squat and front raise combo for the legs and shoulders respectively, this move is actually an explosive hip hinge, great for the glutes and conditioning. When done properly, the hip-hinge movement combined with the cardio due to the explosiveness of the movement makes for a strong, ripped physique any guy would be jealous of.SEE ALSO: KETTLEBELLS VS. FREE WEIGHTS

7 of 16

15 best exercises main

SUSPENDED PUSHUPTrainers far and wide have touted the usefulness of suspension-training systems like the TRX for years, and the fitness population is starting to catch on. In a pushup, the instability of the handles leads to more muscle fiber activation, in turn leading to more strength and muscle development in less time than in other variations of the classic pushup, as well as long-term health for your shoulders.SEE ALSO: NO WEIGHTS NO PROBLEM

8 of 16

15 best exercises pull up

PULL-UPNothing quite says “I’m big” like a wide set of shoulders, and a wide back is a big part of that. The best move for developing those big, fan-shaped muscles (latissimus dorsi, aka, the lats) that make your shoulders look wide is the traditional pullup. It’s a big, multi-joint move, which leads to testosterone release, meaning strength and overall muscle development will be enhanced.SEE ALSO: CHIN MASTER

9 of 16

15 best exercises medicine ball slam (1)

MEDICINE BALL SLAMSome guys work for a lifetime to develop a ripped midsection like the fitness models we see in magazines. Others know the secret of disciplined eating and the best exercises for abs out there, none of which are a crunch or variation. The medicine ball slam carves out gorges in the midsection, making your abs look like a street map of midtown Manhattan and adds a good amount of cardio to your workout so you can maintain that look.SEE ALSO: STRONGMAN TRAINING FOR BODYBUILDERS

10 of 16

15 most important exercises swiss ball rollout

SWISS BALL ROLLOUTAlthough very challenging, the Swiss ball rollout is an essential part of anyone’s quest for a six-pack. As you roll out on the ball, the abs are put under increasing tension, and any fitness expert knows that one of the secrets to building ripped, lean muscle is high muscular tension. Use this move in place of a crunch to carve out a defined six-pack.SEE ALSO: HALF MEASURES

11 of 16

15 most important exercises banded good morning_0

BANDED GOOD MORNINGAlthough this move looks like it would hurt your lower back, it in fact has the opposite effect. The good morning is a great developer for the lower back, and the use of a band makes it more like a physical therapy exercise than a traditional lift. Not only that, but this exercise will assist you in the squat, allowing you to load up more weight on the bar.SEE ALSO: BUILD MASS, LOSE FAT & GET CRAZY STRONG

12 of 16

15 most important exercises farmers walk

FARMER’S WALKLifting heavy weights is a great way to get big and ripped. However, one has to be strong to lift heavy weights. To get strong, one of the best ways around is to simply carry heavy things. After your workout, try carrying a pair of 70-pound dumbbells around for more than 30 seconds; your forearms will be on fire and after a few weeks of this, you can expect your weights to start increasing faster than ever before.SEE ALSO: THE BEST ROUTINE

13 of 16

15 most important exercises prone hamstring curl

HAMSTRING CURLThis move is much like a biceps curl for the legs, and doesn’t put any major joints at risk. It’s a great finishing move for hamstrings and the Swiss ball variant involves the glutes enough that makes it a great assistance move for bigger lifts like the deadlift.SEE ALSO: BUILD A HUGE BACK

14 of 16

15 most important exercises suspension trainer inverted row

SUSPENDED INVERTED ROWMore often than not, a move done with both sides of the body involved will not expose weaknesses or imbalance. This variation of the row is an exception—it will make them look even more pronounced. Not only that, it will help correct those imbalances or weakness, leading to long-term joint health due to correct movement patterns.SEE ALSO: ROW TO GROW

15 of 16

15 Most Important Exercises For Men

BARBELL OVERHEAD PRESSSome would argue that the standing barbell overhead press is a better upper-body developer than the mighty bench press itself. One of the reasons why the argument can be made is the major involvement of the abs and all the different assistance muscles that get used to press the barbell overhead. Another big testosterone producer, this move leads to a set of shoulders that look like cannonballs and will develop the chest just as well as any other move.SEE ALSO: PRESSES, PRESSES & MORE PRESSES

16 of 16

15 most important exercises barbell hip thrust

BARBELL HIP THRUSTThe biggest set of muscles in your body (relative size) are the glutes. This move hits them directly. Not only do strong glutes lead to a healthy back and flexible hamstrings, meaning less long-term problems, but the effect they have on filling a pair of jeans will lead to more attention from the hottie that hands you a towel when you walk into the gym, as well as the bikini model that works out at the same time you do. Sorry, you might have to spend money on new jeans after a while.SEE ALSO: BUILD BETTER GLUTES

Back to intro

Every guy who’s into fitness has some methodology, piece of equipment, or program they like over anything else. Some like to circuit train every day, some follow bodybuilding protocols, and still others participate in any number of fitness trends and fads. However, there is a list of exercises that has withstood the test of time, and these moves have become staples in every serious lifter’s plan.

SEE ALSO: SHOULDERING THE LOAD

DEADLIFT

Arguably the king of all exercises, the deadlift hits every major muscle group hard, and is perhaps the greatest test of strength there is. Because of all the muscles involved, it releases a huge amount of testosterone (a muscle-building hormone) into the bloodstream. For this reason, the deadlift is a great cornerstone for any fitness plan.

SEE ALSO: HEX BAR VS. BARBELL DEADLIFTS

BACK SQUAT

Just like the deadlift, the barbell back squat hits just about every major muscle group there is in the body and is the king of leg-developing movements. Any athlete will tout the squat as the reason they run fast, jump high, and keep increasing in strength all over, citing the testosterone release as the reason.

SEE ALSO: SQUATS VS. BACK SQUATS

BENCH PRESS

Every gym-goer in the world has been asked “Whaddya bench?” at least once. This move is responsible for developing powerful, well-defined pecs, shoulders, and triceps, which lead to a more commanding presence, with or without a shirt on. Combine with that the muscle-building effects of the testosterone this move releases and all you have left to do is watch your “little black book” fill up.

SEE ALSO: INCREASE YOUR BENCH PRESS

DUMBBELL ROMANIAN DEADLIFT

This could be the most important exercise there is for lower-back health and developing an impressive set of glutes. Any seasoned lifter will tell you they’re truly impressed by a good set of legs, and a butt usually comes with it. Also, this move helps to make the hamstrings more flexible, meaning less back pain after sitting all day.

SEE ALSO: DEADLIFTING SAFELY

KETTLEBELL SWING

Often confused as a squat and front raise combo for the legs and shoulders respectively, this move is actually an explosive hip hinge, great for the glutes and conditioning. When done properly, the hip-hinge movement combined with the cardio due to the explosiveness of the movement makes for a strong, ripped physique any guy would be jealous of.

SEE ALSO: KETTLEBELLS VS. FREE WEIGHTS

SUSPENDED PUSHUP

Trainers far and wide have touted the usefulness of suspension-training systems like the TRX for years, and the fitness population is starting to catch on. In a pushup, the instability of the handles leads to more muscle fiber activation, in turn leading to more strength and muscle development in less time than in other variations of the classic pushup, as well as long-term health for your shoulders.

SEE ALSO: NO WEIGHTS NO PROBLEM

PULL-UP

Nothing quite says “I’m big” like a wide set of shoulders, and a wide back is a big part of that. The best move for developing those big, fan-shaped muscles (latissimus dorsi, aka, the lats) that make your shoulders look wide is the traditional pullup. It’s a big, multi-joint move, which leads to testosterone release, meaning strength and overall muscle development will be enhanced.

SEE ALSO: CHIN MASTER

MEDICINE BALL SLAM

Some guys work for a lifetime to develop a ripped midsection like the fitness models we see in magazines. Others know the secret of disciplined eating and the best exercises for abs out there, none of which are a crunch or variation. The medicine ball slam carves out gorges in the midsection, making your abs look like a street map of midtown Manhattan and adds a good amount of cardio to your workout so you can maintain that look.

SEE ALSO: STRONGMAN TRAINING FOR BODYBUILDERS

SWISS BALL ROLLOUT

Although very challenging, the Swiss ball rollout is an essential part of anyone’s quest for a six-pack. As you roll out on the ball, the abs are put under increasing tension, and any fitness expert knows that one of the secrets to building ripped, lean muscle is high muscular tension. Use this move in place of a crunch to carve out a defined six-pack.

SEE ALSO: HALF MEASURES

BANDED GOOD MORNING

Although this move looks like it would hurt your lower back, it in fact has the opposite effect. The good morning is a great developer for the lower back, and the use of a band makes it more like a physical therapy exercise than a traditional lift. Not only that, but this exercise will assist you in the squat, allowing you to load up more weight on the bar.

SEE ALSO: BUILD MASS, LOSE FAT & GET CRAZY STRONG

FARMER’S WALK

Lifting heavy weights is a great way to get big and ripped. However, one has to be strong to lift heavy weights. To get strong, one of the best ways around is to simply carry heavy things. After your workout, try carrying a pair of 70-pound dumbbells around for more than 30 seconds; your forearms will be on fire and after a few weeks of this, you can expect your weights to start increasing faster than ever before.

SEE ALSO: THE BEST ROUTINE

HAMSTRING CURL

This move is much like a biceps curl for the legs, and doesn’t put any major joints at risk. It’s a great finishing move for hamstrings and the Swiss ball variant involves the glutes enough that makes it a great assistance move for bigger lifts like the deadlift.

SEE ALSO: BUILD A HUGE BACK

SUSPENDED INVERTED ROW

More often than not, a move done with both sides of the body involved will not expose weaknesses or imbalance. This variation of the row is an exception—it will make them look even more pronounced. Not only that, it will help correct those imbalances or weakness, leading to long-term joint health due to correct movement patterns.

SEE ALSO: ROW TO GROW

BARBELL OVERHEAD PRESS

Some would argue that the standing barbell overhead press is a better upper-body developer than the mighty bench press itself. One of the reasons why the argument can be made is the major involvement of the abs and all the different assistance muscles that get used to press the barbell overhead. Another big testosterone producer, this move leads to a set of shoulders that look like cannonballs and will develop the chest just as well as any other move.

SEE ALSO: PRESSES, PRESSES & MORE PRESSES

BARBELL HIP THRUST

The biggest set of muscles in your body (relative size) are the glutes. This move hits them directly. Not only do strong glutes lead to a healthy back and flexible hamstrings, meaning less long-term problems, but the effect they have on filling a pair of jeans will lead to more attention from the hottie that hands you a towel when you walk into the gym, as well as the bikini model that works out at the same time you do. Sorry, you might have to spend money on new jeans after a while.

SEE ALSO: BUILD BETTER GLUTES

Author picture
Written by MEN'S FITNESS editors
Related Articles
Female working out with dumbbell resistance exercises using a light weight dumbbell and resistance bands
Full-Body Exercises

3 Resistance Band Dumbbell Exercises to Help Build Strength

Fit young couple cold weather training in the winter wearing cold weather items
Gear

10 Cold Weather Items to Turn Up the Winter Workout Heat

Stay up to date

Sign up below to receive our newest workout routines, recipes, news stories, and offers from our partners

Success!

Thank you for signing up. Your information has been successfully processed!

I want content for...

Follow us

Facebook Twitter Youtube Pinterest

More news

Jay and Ronnie-Dobbins
Training

Bodybuilding Competition: Understanding The Posing Rounds

Founding editor Bill Dobbins breaks down the bodybuilding posing rounds.

Read article
Bodybuilding partners and spotter doing a back workout with a one arm lat pulldown exercise
Training

An Updated Guide on Training Truths and Muscle Myths

The more fitness changes, the more most of it stays the same. Like these four rules.

Read article
Female bikini bodybuilders competing on stage and showing their full round butt on stage
Training

Glutes To The Max: Developing A Full Round Butt

Build a fuller rounder butt and hamstrings with using these training tips.

Read article
All Training
  1. Home
  2. /
  3. Flexonline
  4. /
  5. Training
  6. /
  7. 15 Most Important Exercises For Men
Muscle & Fitness logo
  • Workouts
  • Nutrition
  • Athletes & Celebrities
  • Features
  • Recipes
  • Topics
  • Videos
  • Exercise Videos
  • Podcasts
  • RSS Feed
  • Muscle&Fitness +
  • Buy Olympia Tickets
  • Archives
  • Sitemap
Facebook Twitter Youtube Pinterest

Newsletter Signup

Success!

Thank you for signing up. Your information has been successfully processed!

I want content for...

Muscleandfitness.com is part of a360media Fitness & Health Network

Contact Us Terms of Use Privacy Policy Cookie Policy Do Not Sell Accessibility Statement

JW Media, LLC

Copyright 2023 JW Media, LLC, parent company of Muscle & Fitness. All rights reserved.