Push-ups target shoulders, chest, triceps, and core, helping to build muscle and endurance; beginners should start with wall or knee push-ups and maintain a straight-line form.
Pull-ups effectively work the upper back, shoulders, and biceps; beginners should use assisted pull-ups or resistance bands to gradually build strength.
Lunges strengthen quadriceps, hamstrings, glutes, and calves while engaging the core for stability; beginners can start with stationary lunges and progress to walking.
The overhead press targets deltoids, triceps, and upper chest, enhancing shoulder strength; beginners should use lightweight dumbbells or a barbell and consider variations.
Barbell curls focus on upper arm muscles, promoting bicep growth and definition; beginners should start with manageable weights and learn proper technique.
Planks build core strength by targeting the lower back, abdominal muscles, and shoulders; beginners should start with shorter hold times and maintain a straight body line.
Squats build leg muscles and promote overall body strength, targeting quadriceps, hamstrings, glutes, and calves; beginners should aim for 3 sets of 12-15 reps, maintaining proper form.
The bench press strengthens shoulders, chest, and triceps while improving coordination and stability; beginners should use manageable weights and focus on proper form.
Dumbbell rows target lats, rhomboids, and rear delts, also engaging the chest, glutes, core, lower back, and triceps; beginners should focus on controlled movements and proper form.