The five golden movements of fitness are generally recognized by the public: bench press, push-ups, pull-ups and squats. Why are these movements golden? Because many auxiliary muscle groups will participate in the whole exercise process while training the target muscles, these movements are no longer small local decomposition training movements. They can be used as an important part of total strength training. Because no matter in daily application or professional competition, there are few scenes suitable for isolated exertion of local limbs, most of them are pulling one hair and moving the whole body, and large muscle groups exert their strength, and many auxiliary muscle groups participate in it. Well, that's enough talk. Tell me what the subject wants to hear. Regardless of professional bodybuilders, generally speaking, the theoretical value that is relatively easy to reach for amateur bodybuilders is generally squat. Dead weight of bench press 1.5 times, hard pull twice, push 1 time. Leg muscles are a large muscle group relative to the human body, and squat calls for more target muscle strength and auxiliary muscle groups, so the relative load bearing is also greater. Bench press is the strength training of upper limbs, and its limitation is not the strength of "push" itself, but the rigid support and strength transmission ability of the core area. Theoretically, the lighter the weight, the greater the relative strength ratio. Take the results under the weightlifting rules as an example. I'll give you two of the most famous athletes' scores of 52kg in men's junior class, and you can make up for it yourself. Andresek Stanners Zeke, a famous Polish strongman, is the only one who can squat more than 6 times his own weight. 1993-2000 won 52kg class, squat 30 1 kg, bench press147kg, hard pull172kg. Shekifidchenko is a famous Russian strongman and a Hall of Fame member who has crouched five times. In 2003, 2004, 2007, 2009, 20/kloc-0, 20 1 1, he won the lightest heavyweight championship for six times, with 295kg squat, bench press152kg hard pull. Fitness is not easy, but do it and cherish it.