11 Gym Exercises That Don’t Get Enough Credit

This bodyweight exercise is not only effective on its own but also serves as an excellent complement to your overhead press and bench press. You don’t need a dedicated dip bar; a corner countertop or a pair of chairs will work just fine.

If dips feel challenging, simplify them by placing your feet on the floor or a box, or by using a band under your knees for support. As you build strength, increase the difficulty by adding weight using a belt with a chain to hold weight plates.

Many individuals have been deterred from performing standard deadlifts due to various misconceptions. One common myth is the exaggerated emphasis on “lifting with your legs” when handling heavy objects in daily life. In reality, lifting with your back is perfectly safe if executed correctly. Additionally, the notorious clip featuring strongman Robert Oberst telling Joe Rogan that deadlifts aren’t essential for everyone has fueled the misconception that only Romanian deadlifts are worthwhile, while regular deadlifts should be avoided. Let me set the record straight: This is simply untrue.

Deadlifts are an excellent exercise for strengthening your back, glutes, and hamstrings. The fundamental movement—the hip hinge—is a skill everyone should master. When performed correctly, deadlifts pose no unique risks, and learning proper form is straightforward.

Few exercises rival the effectiveness of carrying heavy objects for building core strength and overall stability. While farmer’s carries are a classic example, there are many variations to explore.

Experiment with overhead carries using a barbell, heavy dumbbells, or unconventional items like a sandbag. These variations not only challenge your core but also enhance shoulder stability. Alternatively, try a suitcase carry, holding a heavy weight in one hand while leaving the other empty. This forces your body to resist leaning, providing an excellent workout for your obliques.

Low intensity, steady state cardio (commonly known as LISS) is often underestimated. Many dismiss it as “boring” or compare its efficiency to HIIT, or high intensity interval training. However, LISS offers significant advantages: It enhances aerobic capacity, requires minimal recovery (leaving you energized for your next gym session), and remains effective even at moderate intensities where you can breathe comfortably—perfect for enjoying a podcast. Plus, it doesn’t hinder muscle growth.

While squats are fantastic, sometimes you need variety. If you’re working out at home, you might prefer a leg exercise that doesn’t require a barbell or squat rack.

Step-ups are deceptively tough, primarily because they focus on one leg at a time. This doubles the challenge of your bodyweight and engages the inner (adductors) and outer (abductors) thigh muscles to stabilize your movement. The height of the step ensures a full range of motion, eliminating the possibility of cutting depth when tired, as can happen with squats. Even if squats are a staple in your routine, adding step-ups will bring noticeable benefits.

Grip training, as a concept, is severely underappreciated. Strong hands ensure they aren’t the limiting factor during deadlifts, pullups, or farmer’s carries. While straps can help you complete heavy deadlift sets, it’s crucial to incorporate grip training afterward.

Even if your grip isn’t currently an issue, starting grip training now is a wise move. This routine, which uses equipment available in any gym, is a valuable investment in your long-term strength.

The world is full of excellent pulling exercises, and I’m a fan of nearly all of them. However, band pull-aparts hold a special place for me because of their portability—you can carry a band in your pocket and perform them anywhere. They’re perfect for squeezing in a set between bench press reps or as a warm-up before lifting weights.

While the strict overhead press is an excellent exercise (whether using dumbbells, barbells, or kettlebells), it’s not the only way to lift a weight overhead. The push press incorporates a slight knee bend to generate momentum, allowing your arms to complete the lift.

This makes it a full-body movement, ideal for maximizing efficiency in a short time (consider replacing burpees with push presses in your next interval workout). It’s also a powerful way to handle heavier weights, as seen in strongman competitions. Additionally, it demands strong core and shoulder coordination to transfer power from your legs to the bar. I recommend incorporating both strict presses and push presses into your routine, as they work well together.

When I first encountered kettlebells in a gym, they were used like any other weights—for reps. You might do 10 swings or five snatches per side and then set them down. However, there’s an entire sport dedicated to lifting kettlebells for extended periods, measuring sets in minutes rather than reps. This approach builds both cardiovascular and muscular endurance, and it’s hard to deny the effectiveness of completing dozens or even hundreds of reps in one session. It’s also a refreshing shift to train with a weight while constantly asking: How can I make this easier? The less energy you expend per rep, the longer you can sustain the effort.

Pullups are fantastic. Whether you’re striving for your first one or can already do 10 in a row, the next step is clear: Instead of increasing reps or difficulty, why not add weight?

The ab wheel is one of the most underutilized core exercises. Often left forgotten in gym corners, it only gets attention when someone attempts it, fails, and relegates it back to obscurity.

Yet, it’s an excellent workout, especially if you’ve grown tired of standard planks and bird dogs. To start, face a wall and roll the wheel until it touches the wall. If you can maintain a neutral spine and control the movement both ways, increase the distance slightly. Once you master rollouts from your knees, progress to standing.