Also known as compound exercises, the big 5 work multiple muscle groups at the same time, making them some of the most effective exercises you can do when it comes to building strength. The big 5 lifts include: Deadlift. Bench Press. ... How To Use The Big 5 Lifts Deadlifts. ... Bench Press. ... Squats. ... Shoulder Press. ... Pull-Ups. Sep 6, 2021