Big 3 Exercises: Squat, Deadlift & Bench Press – What They Are and How to Crush Them

If you’ve ever walked into a gym and heard the term "Big 3," you probably wondered what the hype is about. It’s simple: the squat, deadlift, and bench press are the three lifts that give you the most bang for your buck when it comes to building strength, muscle, and confidence. They hit the biggest muscle groups, improve your posture, and translate to everyday activities like lifting groceries or picking up a kid.

Why Focus on the Big 3?

These lifts are compound movements, meaning they involve multiple joints and muscles at once. The squat works your quads, glutes, hamstrings, and core. The deadlift fires the posterior chain – back, glutes, hamstrings – plus your grip. The bench press targets the chest, shoulders, and triceps. Because you’re moving heavy weight across several muscles, you get better hormone responses, stronger bones, and faster progress compared to isolation exercises.

Getting Started: Form First, Weight Later

Don’t rush to load the bar. Master the basics first:

• Squat: Feet shoulder‑wide, toes slightly out. Keep chest up, hips back, and drive through your heels. Aim for thighs parallel to the floor, then stand tall.
• Deadlift: Feet hip‑wide, bar over mid‑foot. Grip the bar, hinge at the hips, keep a neutral spine, and push the floor away as you stand.
• Bench Press: Lie back, grip the bar just outside shoulder width, tuck shoulders, pull elbows back, and press the bar up while keeping your feet flat.

Use a light bar or even a broomstick to practice these patterns. Video yourself or ask a trainer to check that your back stays flat and your knees track over your toes.

Once you can perform each lift with good form for 8‑10 reps, start adding weight in small increments – 2.5 kg (5 lb) plates are perfect for steady progress.

Another tip: mix up the grip and stance occasionally. A wider squat stance can hit the inner thighs more, while a close‑grip bench press puts extra stress on the triceps. Variety keeps your muscles guessing and prevents plateaus.

Remember to warm up properly. A few minutes of dynamic stretches, followed by a couple of warm‑up sets with the empty bar, prepares your joints and nervous system for the heavy work.

Finally, give yourself recovery. The Big 3 are demanding, so schedule them no more than twice a week and pair them with lighter accessory work or cardio on off days. Sleep, protein, and staying hydrated are just as important as the lifts themselves.

With consistent practice, you’ll see steady strength gains, a tighter core, and more confidence in the gym and beyond. The Big 3 aren’t a magic trick, but they’re the most efficient way to get strong – if you respect the form, load wisely, and recover properly.