Gym｜Source: Midjourney
Anyone interested in exercise has probably heard the new term, ‘3 for 500’. This is commonly used to mean that the total weight of three exercises, including squats, bench press, and deadlift, is 500kg. ‘3:500’ has recently become established as a measure to prove whether a person is good at exercising.
So how do you do the three major exercises, and what are the effects? Let’s learn about the three representative exercises: squat, bench press, and deadlift.
How to do the 3 major exercises and their effects
First of all, squats are an effective exercise method for strengthening lower body muscles, and are effective in developing various lower body muscles such as quadriceps, glutes, and calf muscles. When squatting, stand with your legs shoulder-width apart and your toes pointed slightly outward. Afterwards, straighten your back, fold your hip joints, tilt your upper body forward, and slowly lower your hips back. At this time, your knees should be pointed toward your toes. When exercising with a barbell, hold the barbell with both hands and place your head into the space between your arms and the barbell. Place the barbell on the protruding bone at the bottom of the back of the neck and place it on the trapezius muscle.
The bench press is an exercise that strengthens the chest and upper body muscles. You can strengthen your chest muscles, such as the pectoralis major, triceps, and shoulder muscles. The bench press should be started by lying on the bench, pushing your chest forward and bringing your shoulder blades to the center. Then, hold the barbell and place the bar above your collarbone. Exhale and push the barbell forward as hard as possible, then lower it again and repeat. At this time, be careful as lifting your lower back excessively can cause back pain.
Deadlift is an exercise that can complexly strengthen large muscles such as the biceps femoris, gluteus maximus, erector spinae, and abdominal muscles on the back of the thigh. To deadlift, stand in front of a barbell, keep your back straight, and bend your knees and hip joints to hold the barbell. Then, lift the barbell until your spine and legs are straight.
These three major exercises are effective in strengthening muscles, but it is important to remember that being greedy with weight can easily lead to injury. You can exercise healthily without injury by repeating the right weight the right number of times.
