{"id":22764,"date":"2019-07-01T08:00:59","date_gmt":"2019-07-01T12:00:59","guid":{"rendered":"https:\/\/whatsgood.vitaminshoppe.com\/?p=22764"},"modified":"2019-08-28T10:21:04","modified_gmt":"2019-08-28T14:21:04","slug":"exercises-everyone-should-do","status":"publish","type":"post","link":"https:\/\/www.vitaminshoppe.com\/blog\/exercises-everyone-should-do\/","title":{"rendered":"7 Exercises Every Body Can Benefit From Doing"},"content":{"rendered":"<p>Fitness isn\u2019t one-size-fits-all. When it comes to workout routines, we all have our own preferred style, individual needs, and unique goals. However, there are a few things all well-rounded fitness regimens have in common: They help you perform, move, and feel better. And that means they incorporate exercises that support natural movement patterns. Here, top trainers share the seven moves every body can benefit from.<\/p>\n<p><noscript><img data-recalc-dims=\"1\" decoding=\"async\" data-attachment-id=\"22790\" data-permalink=\"https:\/\/www.vitaminshoppe.com\/blog\/exercises-everyone-should-do\/plank-4\/\" data-orig-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/05\/plank.jpg?fit=740%2C470&ssl=1\" data-orig-size=\"740,470\" data-comments-opened=\"0\" data-image-meta=\"{"aperture":"0","credit":"","camera":"","caption":"","created_timestamp":"0","copyright":"","focal_length":"0","iso":"0","shutter_speed":"0","title":"","orientation":"1"}\" data-image-title=\"plank\" data-image-description data-image-caption data-medium-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/05\/plank.jpg?fit=300%2C191&ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/05\/plank.jpg?fit=740%2C470&ssl=1\" tabindex=\"0\" role=\"button\" class=\"size-full wp-image-22790 aligncenter\" src=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/05\/plank.jpg?resize=740%2C470&ssl=1\" alt width=\"740\" height=\"470\" srcset=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/05\/plank.jpg?w=740&ssl=1 740w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/05\/plank.jpg?resize=300%2C191&ssl=1 300w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/05\/plank.jpg?resize=272%2C173&ssl=1 272w\" sizes=\"(max-width: 740px) 100vw, 740px\"><\/noscript><img decoding=\"async\" data-attachment-id=\"22790\" data-permalink=\"https:\/\/www.vitaminshoppe.com\/blog\/exercises-everyone-should-do\/plank-4\/\" data-orig-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/05\/plank.jpg?fit=740%2C470&ssl=1\" data-orig-size=\"740,470\" data-comments-opened=\"0\" data-image-meta=\"{"aperture":"0","credit":"","camera":"","caption":"","created_timestamp":"0","copyright":"","focal_length":"0","iso":"0","shutter_speed":"0","title":"","orientation":"1"}\" data-image-title=\"plank\" data-image-description data-image-caption data-medium-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/05\/plank.jpg?fit=300%2C191&ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/05\/plank.jpg?fit=740%2C470&ssl=1\" tabindex=\"0\" role=\"button\" class=\"size-full wp-image-22790 aligncenter lazyload\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20740%20470%22%3E%3C%2Fsvg%3E\" alt width=\"740\" height=\"470\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20740%20470%22%3E%3C%2Fsvg%3E 740w\" sizes=\"(max-width: 740px) 100vw, 740px\" data-srcset=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/05\/plank.jpg?w=740&ssl=1 740w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/05\/plank.jpg?resize=300%2C191&ssl=1 300w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/05\/plank.jpg?resize=272%2C173&ssl=1 272w\" data-src=\"https:\/\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/05\/plank.jpg\"><\/p>\n<h2><strong>1. Planks<\/strong><\/h2>\n<p>\u201cCore strength is of utmost importance,\u201d says Philadelphia-based trainer, Joe Pepe, C.P.T. If you want to build strength or enhance performance anywhere in the body, you have to start with your core. After all, your core is responsible for stabilizing your entire body!<\/p>\n<p>Planks, basic as they may seem, simultaneously strengthen the rectus abdominis, erector spinae, obliques, and the multifidi\u2014all of the major muscles in your core.<\/p>\n<p><strong>Related: <\/strong><a href=\"https:\/\/www.vitaminshoppe.com\/blog\/30-day-plank-challenge\/\" target=\"_blank\" rel=\"noopener noreferrer\"><strong>I Did Planks Every Day For A Month\u2014Here\u2019s What Happened<\/strong><\/a><\/p>\n<p>To mix things up (or up the challenge), incorporate variations such as elbows-to-hands planks (a.k.a. plank up-downs) or plank shoulder taps.<\/p>\n<p>Not ready for planks? Flip over and try dead-bugs, suggests Cody Harter, C.S.C.S., a Texas-based trainer and owner of Harter Strength and Conditioning. \u201cThe position of the exercise minimizes strain on the lower back while providing a challenging exercise for the abdominal muscles.\u201d<\/p>\n<p><noscript><img data-recalc-dims=\"1\" decoding=\"async\" data-attachment-id=\"22788\" data-permalink=\"https:\/\/www.vitaminshoppe.com\/blog\/exercises-everyone-should-do\/group-workout-2\/\" data-orig-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/05\/group-workout-2.jpg?fit=740%2C470&ssl=1\" data-orig-size=\"740,470\" data-comments-opened=\"0\" data-image-meta=\"{"aperture":"0","credit":"","camera":"","caption":"","created_timestamp":"0","copyright":"","focal_length":"0","iso":"0","shutter_speed":"0","title":"","orientation":"1"}\" data-image-title=\"group workout 2\" data-image-description data-image-caption data-medium-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/05\/group-workout-2.jpg?fit=300%2C191&ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/05\/group-workout-2.jpg?fit=740%2C470&ssl=1\" tabindex=\"0\" role=\"button\" class=\"size-full wp-image-22788 aligncenter\" src=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/05\/group-workout-2.jpg?resize=740%2C470&ssl=1\" alt width=\"740\" height=\"470\" srcset=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/05\/group-workout-2.jpg?w=740&ssl=1 740w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/05\/group-workout-2.jpg?resize=300%2C191&ssl=1 300w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/05\/group-workout-2.jpg?resize=272%2C173&ssl=1 272w\" sizes=\"(max-width: 740px) 100vw, 740px\"><\/noscript><img decoding=\"async\" data-attachment-id=\"22788\" data-permalink=\"https:\/\/www.vitaminshoppe.com\/blog\/exercises-everyone-should-do\/group-workout-2\/\" data-orig-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/05\/group-workout-2.jpg?fit=740%2C470&ssl=1\" data-orig-size=\"740,470\" data-comments-opened=\"0\" data-image-meta=\"{"aperture":"0","credit":"","camera":"","caption":"","created_timestamp":"0","copyright":"","focal_length":"0","iso":"0","shutter_speed":"0","title":"","orientation":"1"}\" data-image-title=\"group workout 2\" data-image-description data-image-caption data-medium-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/05\/group-workout-2.jpg?fit=300%2C191&ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/05\/group-workout-2.jpg?fit=740%2C470&ssl=1\" tabindex=\"0\" role=\"button\" class=\"size-full wp-image-22788 aligncenter lazyload\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20740%20470%22%3E%3C%2Fsvg%3E\" alt width=\"740\" height=\"470\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20740%20470%22%3E%3C%2Fsvg%3E 740w\" sizes=\"(max-width: 740px) 100vw, 740px\" data-srcset=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/05\/group-workout-2.jpg?w=740&ssl=1 740w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/05\/group-workout-2.jpg?resize=300%2C191&ssl=1 300w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/05\/group-workout-2.jpg?resize=272%2C173&ssl=1 272w\" data-src=\"https:\/\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/05\/group-workout-2.jpg\"><\/p>\n<h2><strong>2. Front Squats<\/strong><\/h2>\n<p><a href=\"https:\/\/www.vitaminshoppe.com\/blog\/improve-squat\/\">Squats<\/a> are one of the most important exercises in the book\u2014and for good reason. Not only do squats strengthen nearly all of the muscles in the lower body and core, but they also improve mobility in the hips and spine.<\/p>\n<p>To get squats\u2019 lower-body benefits and then some, Harter recommends incorporating front squats. \u201cFront squats are great for developing leg strength (with a focus on the quads and glutes),\u201d says Harter. Plus, by holding a weight (like a kettlebell or dumbbell) in the front rack position, you really fire up your core.<\/p>\n<p>For a cross-body core challenge, hold your weight off to one side.<\/p>\n<p><noscript><img data-recalc-dims=\"1\" decoding=\"async\" data-attachment-id=\"22786\" data-permalink=\"https:\/\/www.vitaminshoppe.com\/blog\/exercises-everyone-should-do\/deadlift-4\/\" data-orig-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/05\/deadlift.jpg?fit=740%2C470&ssl=1\" data-orig-size=\"740,470\" data-comments-opened=\"0\" data-image-meta=\"{"aperture":"0","credit":"","camera":"","caption":"","created_timestamp":"0","copyright":"","focal_length":"0","iso":"0","shutter_speed":"0","title":"","orientation":"1"}\" data-image-title=\"deadlift\" data-image-description data-image-caption data-medium-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/05\/deadlift.jpg?fit=300%2C191&ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/05\/deadlift.jpg?fit=740%2C470&ssl=1\" tabindex=\"0\" role=\"button\" class=\"size-full wp-image-22786 aligncenter\" src=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/05\/deadlift.jpg?resize=740%2C470&ssl=1\" alt width=\"740\" height=\"470\" srcset=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/05\/deadlift.jpg?w=740&ssl=1 740w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/05\/deadlift.jpg?resize=300%2C191&ssl=1 300w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/05\/deadlift.jpg?resize=272%2C173&ssl=1 272w\" sizes=\"(max-width: 740px) 100vw, 740px\"><\/noscript><img decoding=\"async\" data-attachment-id=\"22786\" data-permalink=\"https:\/\/www.vitaminshoppe.com\/blog\/exercises-everyone-should-do\/deadlift-4\/\" data-orig-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/05\/deadlift.jpg?fit=740%2C470&ssl=1\" data-orig-size=\"740,470\" data-comments-opened=\"0\" data-image-meta=\"{"aperture":"0","credit":"","camera":"","caption":"","created_timestamp":"0","copyright":"","focal_length":"0","iso":"0","shutter_speed":"0","title":"","orientation":"1"}\" data-image-title=\"deadlift\" data-image-description data-image-caption data-medium-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/05\/deadlift.jpg?fit=300%2C191&ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/05\/deadlift.jpg?fit=740%2C470&ssl=1\" tabindex=\"0\" role=\"button\" class=\"size-full wp-image-22786 aligncenter lazyload\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20740%20470%22%3E%3C%2Fsvg%3E\" alt width=\"740\" height=\"470\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20740%20470%22%3E%3C%2Fsvg%3E 740w\" sizes=\"(max-width: 740px) 100vw, 740px\" data-srcset=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/05\/deadlift.jpg?w=740&ssl=1 740w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/05\/deadlift.jpg?resize=300%2C191&ssl=1 300w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/05\/deadlift.jpg?resize=272%2C173&ssl=1 272w\" data-src=\"https:\/\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/05\/deadlift.jpg\"><\/p>\n<h2><strong>3. Deadlifts<\/strong><\/h2>\n<p>\u201cFew movements hit more muscle groups and benefit your body more than the <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/improve-your-deadlift\/\" target=\"_blank\" rel=\"noopener noreferrer\">deadlift<\/a>,\u201d says Pepe. The movement challenges everything from your neck down, from your back and forearms to your glutes and hamstrings. Incorporate deadlifts and you\u2019ll make gains in pretty much every other exercise you do.<\/p>\n<!-- Shortcode [rr-products] does not match the conditions -->\n<p>If traditional deadlifts feel a little intimidating, Harter recommends doing Romanian deadlifts (a.k.a. RDLs). Instead of lowering the weight all the way to floor, Romanian deadlifts allow you to go only as low as you are flexible. \u201cRDLs aren’t as technical to perform and are great for functional hamstring recruitment,\u201d Pepe says.<\/p>\n<p><noscript><img data-recalc-dims=\"1\" decoding=\"async\" data-attachment-id=\"22791\" data-permalink=\"https:\/\/www.vitaminshoppe.com\/blog\/exercises-everyone-should-do\/pull-ups\/\" data-orig-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/05\/pull-ups.jpg?fit=740%2C470&ssl=1\" data-orig-size=\"740,470\" data-comments-opened=\"0\" data-image-meta=\"{"aperture":"0","credit":"","camera":"","caption":"","created_timestamp":"0","copyright":"","focal_length":"0","iso":"0","shutter_speed":"0","title":"","orientation":"1"}\" data-image-title=\"pull ups\" data-image-description data-image-caption data-medium-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/05\/pull-ups.jpg?fit=300%2C191&ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/05\/pull-ups.jpg?fit=740%2C470&ssl=1\" tabindex=\"0\" role=\"button\" class=\"size-full wp-image-22791 aligncenter\" src=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/05\/pull-ups.jpg?resize=740%2C470&ssl=1\" alt width=\"740\" height=\"470\" srcset=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/05\/pull-ups.jpg?w=740&ssl=1 740w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/05\/pull-ups.jpg?resize=300%2C191&ssl=1 300w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/05\/pull-ups.jpg?resize=272%2C173&ssl=1 272w\" sizes=\"(max-width: 740px) 100vw, 740px\"><\/noscript><img decoding=\"async\" data-attachment-id=\"22791\" data-permalink=\"https:\/\/www.vitaminshoppe.com\/blog\/exercises-everyone-should-do\/pull-ups\/\" data-orig-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/05\/pull-ups.jpg?fit=740%2C470&ssl=1\" data-orig-size=\"740,470\" data-comments-opened=\"0\" data-image-meta=\"{"aperture":"0","credit":"","camera":"","caption":"","created_timestamp":"0","copyright":"","focal_length":"0","iso":"0","shutter_speed":"0","title":"","orientation":"1"}\" data-image-title=\"pull ups\" data-image-description data-image-caption data-medium-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/05\/pull-ups.jpg?fit=300%2C191&ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/05\/pull-ups.jpg?fit=740%2C470&ssl=1\" tabindex=\"0\" role=\"button\" class=\"size-full wp-image-22791 aligncenter lazyload\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20740%20470%22%3E%3C%2Fsvg%3E\" alt width=\"740\" height=\"470\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20740%20470%22%3E%3C%2Fsvg%3E 740w\" sizes=\"(max-width: 740px) 100vw, 740px\" data-srcset=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/05\/pull-ups.jpg?w=740&ssl=1 740w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/05\/pull-ups.jpg?resize=300%2C191&ssl=1 300w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/05\/pull-ups.jpg?resize=272%2C173&ssl=1 272w\" data-src=\"https:\/\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/05\/pull-ups.jpg\"><\/p>\n<h2><strong>4. Pullups<\/strong><\/h2>\n<p>Another classic move, pullups work several important muscles in the back, shoulders, and arms. According to Pepe, the move is critical for strengthening the muscles that protect your shoulder joint.<\/p>\n<p>In fact, even doing dead-hangs from the bar (if you can\u2019t do pullups) yields some of the benefits.<\/p>\n<p><strong>Related: <\/strong><a href=\"https:\/\/www.vitaminshoppe.com\/blog\/pullup-guide\/\" target=\"_blank\" rel=\"noopener noreferrer\"><strong>Can\u2019t Do Pullups? These Moves Will Get You There<\/strong><\/a><\/p>\n<p>Another variation: lat pull-downs. \u201cPeople can over-stress their shoulders when trying to force a pull-up,\u201d Harter says. \u201cLat pull-downs are easier to control, so you can maintain correct shoulder angles during the lift.\u201d<\/p>\n<p><noscript><img data-recalc-dims=\"1\" decoding=\"async\" data-attachment-id=\"22787\" data-permalink=\"https:\/\/www.vitaminshoppe.com\/blog\/exercises-everyone-should-do\/chest-press-2\/\" data-orig-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/05\/chest-press.jpg?fit=740%2C470&ssl=1\" data-orig-size=\"740,470\" data-comments-opened=\"0\" data-image-meta=\"{"aperture":"0","credit":"","camera":"","caption":"","created_timestamp":"0","copyright":"","focal_length":"0","iso":"0","shutter_speed":"0","title":"","orientation":"1"}\" data-image-title=\"chest press\" data-image-description data-image-caption data-medium-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/05\/chest-press.jpg?fit=300%2C191&ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/05\/chest-press.jpg?fit=740%2C470&ssl=1\" tabindex=\"0\" role=\"button\" class=\"size-full wp-image-22787 aligncenter\" src=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/05\/chest-press.jpg?resize=740%2C470&ssl=1\" alt width=\"740\" height=\"470\" srcset=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/05\/chest-press.jpg?w=740&ssl=1 740w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/05\/chest-press.jpg?resize=300%2C191&ssl=1 300w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/05\/chest-press.jpg?resize=272%2C173&ssl=1 272w\" sizes=\"(max-width: 740px) 100vw, 740px\"><\/noscript><img decoding=\"async\" data-attachment-id=\"22787\" data-permalink=\"https:\/\/www.vitaminshoppe.com\/blog\/exercises-everyone-should-do\/chest-press-2\/\" data-orig-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/05\/chest-press.jpg?fit=740%2C470&ssl=1\" data-orig-size=\"740,470\" data-comments-opened=\"0\" data-image-meta=\"{"aperture":"0","credit":"","camera":"","caption":"","created_timestamp":"0","copyright":"","focal_length":"0","iso":"0","shutter_speed":"0","title":"","orientation":"1"}\" data-image-title=\"chest press\" data-image-description data-image-caption data-medium-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/05\/chest-press.jpg?fit=300%2C191&ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/05\/chest-press.jpg?fit=740%2C470&ssl=1\" tabindex=\"0\" role=\"button\" class=\"size-full wp-image-22787 aligncenter lazyload\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20740%20470%22%3E%3C%2Fsvg%3E\" alt width=\"740\" height=\"470\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20740%20470%22%3E%3C%2Fsvg%3E 740w\" sizes=\"(max-width: 740px) 100vw, 740px\" data-srcset=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/05\/chest-press.jpg?w=740&ssl=1 740w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/05\/chest-press.jpg?resize=300%2C191&ssl=1 300w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/05\/chest-press.jpg?resize=272%2C173&ssl=1 272w\" data-src=\"https:\/\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/05\/chest-press.jpg\"><\/p>\n<h2><strong>5. Bench Presses<\/strong><\/h2>\n<p>The barbell bench press, which works the chest, shoulders, and triceps, has long been the gold-standard for developing upper-body pushing strength.<\/p>\n<p>However, if you drop your elbows too deep, the movement can bother your shoulders, Harter says.<\/p>\n<p>If traditional presses are too much for you, swap in floor presses. \u201cPressing from the floor removes any depth concerns that tend to bother the shoulder,\u201d says Harter. To engage your chest more, open your elbows out away from your chest. To really hit your triceps, keep your elbows tight to your sides.<\/p>\n<p><noscript><img data-recalc-dims=\"1\" decoding=\"async\" data-attachment-id=\"22792\" data-permalink=\"https:\/\/www.vitaminshoppe.com\/blog\/exercises-everyone-should-do\/medicine-ball\/\" data-orig-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/05\/medicine-ball.jpg?fit=740%2C470&ssl=1\" data-orig-size=\"740,470\" data-comments-opened=\"0\" data-image-meta=\"{"aperture":"0","credit":"","camera":"","caption":"","created_timestamp":"0","copyright":"","focal_length":"0","iso":"0","shutter_speed":"0","title":"","orientation":"1"}\" data-image-title=\"medicine ball\" data-image-description data-image-caption data-medium-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/05\/medicine-ball.jpg?fit=300%2C191&ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/05\/medicine-ball.jpg?fit=740%2C470&ssl=1\" tabindex=\"0\" role=\"button\" class=\"size-full wp-image-22792 aligncenter\" src=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/05\/medicine-ball.jpg?resize=740%2C470&ssl=1\" alt width=\"740\" height=\"470\" srcset=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/05\/medicine-ball.jpg?w=740&ssl=1 740w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/05\/medicine-ball.jpg?resize=300%2C191&ssl=1 300w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/05\/medicine-ball.jpg?resize=272%2C173&ssl=1 272w\" sizes=\"(max-width: 740px) 100vw, 740px\"><\/noscript><img decoding=\"async\" data-attachment-id=\"22792\" data-permalink=\"https:\/\/www.vitaminshoppe.com\/blog\/exercises-everyone-should-do\/medicine-ball\/\" data-orig-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/05\/medicine-ball.jpg?fit=740%2C470&ssl=1\" data-orig-size=\"740,470\" data-comments-opened=\"0\" data-image-meta=\"{"aperture":"0","credit":"","camera":"","caption":"","created_timestamp":"0","copyright":"","focal_length":"0","iso":"0","shutter_speed":"0","title":"","orientation":"1"}\" data-image-title=\"medicine ball\" data-image-description data-image-caption data-medium-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/05\/medicine-ball.jpg?fit=300%2C191&ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/05\/medicine-ball.jpg?fit=740%2C470&ssl=1\" tabindex=\"0\" role=\"button\" class=\"size-full wp-image-22792 aligncenter lazyload\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20740%20470%22%3E%3C%2Fsvg%3E\" alt width=\"740\" height=\"470\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20740%20470%22%3E%3C%2Fsvg%3E 740w\" sizes=\"(max-width: 740px) 100vw, 740px\" data-srcset=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/05\/medicine-ball.jpg?w=740&ssl=1 740w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/05\/medicine-ball.jpg?resize=300%2C191&ssl=1 300w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/05\/medicine-ball.jpg?resize=272%2C173&ssl=1 272w\" data-src=\"https:\/\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/05\/medicine-ball.jpg\"><\/p>\n<h2><strong>6. Wood Chops<\/strong><\/h2>\n<p>Kneeling dumbbell chop or cable chop<\/p>\n<p>Since we naturally rotate throughout the day, whether in daily activity or sports, it\u2019s key we train those movements to avoid injury. Thing is, \u201crotation is an often neglected movement pattern,\u201d says Harter.<\/p>\n<p>To work these \u2018deeper\u2019 core muscles (namely the transverse abdominis and internal obliques), Harter recommends incorporating wood chops into your routine. \u201cChops help strengthen your core during rotary movement that you\u2019ll use daily,\u201d he says.<\/p>\n<p><strong>Related: <\/strong><a href=\"https:\/\/www.vitaminshoppe.com\/blog\/obliques-moves\/\" target=\"_blank\" rel=\"noopener noreferrer\"><strong>9 Moves That\u2019ll Set Your Obliques On Fire<\/strong><\/a><\/p>\n<p>Two popular variations: dumbbell chops (which are easier, thanks to gravity) and cable chops (which offer constant tension throughout the movement). Whichever variation you choose, slow, controlled motion is key.<\/p>\n<p><noscript><img data-recalc-dims=\"1\" decoding=\"async\" data-attachment-id=\"22789\" data-permalink=\"https:\/\/www.vitaminshoppe.com\/blog\/exercises-everyone-should-do\/group-workout\/\" data-orig-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/05\/group-workout.jpg?fit=740%2C470&ssl=1\" data-orig-size=\"740,470\" data-comments-opened=\"0\" data-image-meta=\"{"aperture":"0","credit":"","camera":"","caption":"","created_timestamp":"0","copyright":"","focal_length":"0","iso":"0","shutter_speed":"0","title":"","orientation":"1"}\" data-image-title=\"group workout\" data-image-description data-image-caption data-medium-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/05\/group-workout.jpg?fit=300%2C191&ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/05\/group-workout.jpg?fit=740%2C470&ssl=1\" tabindex=\"0\" role=\"button\" class=\"size-full wp-image-22789 aligncenter\" src=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/05\/group-workout.jpg?resize=740%2C470&ssl=1\" alt width=\"740\" height=\"470\" srcset=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/05\/group-workout.jpg?w=740&ssl=1 740w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/05\/group-workout.jpg?resize=300%2C191&ssl=1 300w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/05\/group-workout.jpg?resize=272%2C173&ssl=1 272w\" sizes=\"(max-width: 740px) 100vw, 740px\"><\/noscript><img decoding=\"async\" data-attachment-id=\"22789\" data-permalink=\"https:\/\/www.vitaminshoppe.com\/blog\/exercises-everyone-should-do\/group-workout\/\" data-orig-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/05\/group-workout.jpg?fit=740%2C470&ssl=1\" data-orig-size=\"740,470\" data-comments-opened=\"0\" data-image-meta=\"{"aperture":"0","credit":"","camera":"","caption":"","created_timestamp":"0","copyright":"","focal_length":"0","iso":"0","shutter_speed":"0","title":"","orientation":"1"}\" data-image-title=\"group workout\" data-image-description data-image-caption data-medium-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/05\/group-workout.jpg?fit=300%2C191&ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/05\/group-workout.jpg?fit=740%2C470&ssl=1\" tabindex=\"0\" role=\"button\" class=\"size-full wp-image-22789 aligncenter lazyload\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20740%20470%22%3E%3C%2Fsvg%3E\" alt width=\"740\" height=\"470\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20740%20470%22%3E%3C%2Fsvg%3E 740w\" sizes=\"(max-width: 740px) 100vw, 740px\" data-srcset=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/05\/group-workout.jpg?w=740&ssl=1 740w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/05\/group-workout.jpg?resize=300%2C191&ssl=1 300w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/05\/group-workout.jpg?resize=272%2C173&ssl=1 272w\" data-src=\"https:\/\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/05\/group-workout.jpg\"><\/p>\n<h2><strong>7. Split Squats<\/strong><\/h2>\n<p>For improving total-body stability or evening out any muscular imbalances (like a stronger left or right leg), Harter suggests split squats.<\/p>\n<p>\u201cSplit squats highlight any unilateral weaknesses and force each side of the body to do the same amount of work,\u201d he says.<\/p>\n<p>Once you\u2019re comfortable with split squats, up the challenge by swapping in Bulgarian split squats. By elevating your back leg on a box or bench, you increase the load on your lead leg, supporting further strength gains.<\/p>\n<p><em><strong>Diggin\u2019 What\u2019s Good? For more essential health facts, tips, and inspiration, joi<\/strong><\/em><em><strong>n our Facebook communities, <a href=\"https:\/\/www.facebook.com\/groups\/EatingHealthyVitaminShoppe\/\" target=\"_blank\" rel=\"noopener noreferrer\">Eating Healthy<\/a>, <a href=\"https:\/\/www.facebook.com\/groups\/StayingFitVitaminShoppe\/\" target=\"_blank\" rel=\"noopener noreferrer\">Staying Fit<\/a>, and <a href=\"https:\/\/www.facebook.com\/groups\/2181619318818336\/\" target=\"_blank\" rel=\"noopener noreferrer\">Keeping It Keto<\/a> today!<\/strong><\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Fitness isn\u2019t one-size-fits-all. When it comes to workout routines, we all have our own preferred style, individual needs, and unique goals. However, there are a few things all well-rounded fitness regimens have in common: They help you perform, move, and feel better. And that means they incorporate exercises that support natural movement patterns. Here, top<a class=\"more-link\" href=\"https:\/\/www.vitaminshoppe.com\/blog\/exercises-everyone-should-do\/\">Read More <span class=\"screen-reader-text\">7 Exercises Every Body Can Benefit From Doing<\/span><\/a><\/p>\n","protected":false},"author":199,"featured_media":22775,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[286,4,9],"tags":[],"class_list":["post-22764","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-editors-picks","category-fitness","category-the-latest"],"jetpack_publicize_connections":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.7 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>7 Exercises Every Body Can Benefit From Doing | What\u2019s Good blog<\/title>\n<meta name=\"description\" content=\"Though we all have different workout preferences, there are a few exercises we can all benefit from. 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