Classic Bodybuilding Exercises | Are They Worth It?

The Golden Era of Bodybuilding occurred between the 1950s and 1970s, and this is where you’ll find some of the most aesthetic and well-proportioned physiques of all time. 

The coveted 3-1 shoulders-to-waist ratio was seen often during this time period.

What’s most impressive to me is that they often had limited equipment, so they had to be resourceful and creative with free weights.

This led to the use of compound movements, which are excellent for building mass.

Once they had the necessary mass, they’d utilize isolation movements to really focus on areas of specific muscles, thus creating a visual masterpiece.

I thought it might be fun to try some of these classic bodybuilding exercises, many of which have been forgotten over time.

Have they been forgotten just due to time passing…

…or because more effective exercises have been introduced?

Let’s find out!

(video below)

A Few Classic Bodybuilding Exercises

Jefferson deadlift – this one felt very awkward to me, as the set up requires straddling the bar and switching sides each set to ensure that you’re hitting your legs evenly.

I quickly found that my left side was actually stronger on this lift, while the right side felt like a struggle to keep the bar straight and keep my form.

I’ll continue to work on this, at it seemed to bring up some asymmetries in strength and mobility. I recommend trying this one, but going lighter to really get a feel for it.

Cross-bench pullover – this variation was much tougher than the pullover done on the bench. I felt this in my lats much more than normal. Therefore, I had to go lighter than I do on the other variation.

The stretch on the muscles felt great, and I think I like this variation of pullover the best right now.

Cross-body dumbbell triceps extension – I like the ability to self spot and the different angle of this exercise. It hits the triceps in a unique way. I’ll keep this one in my exercise rotation.

Sissy squat – avoid this one if you have knee issues, but otherwise this is an excellent exercise for building quads with no equipment.

Try the reverse Nordic curl as a starting exercise before doing this one, if you feel intimidated by it. 

I think this exercise was phased out due to there being other options for building quads that are safer, such as the hack squat and leg extensions.

Dumbbell hip bridge floor press – I like most exercises that feature a “dead stop” and this one is no exception. 

Though the set up can be a little tricky, I liked engaging my glutes and core to stabilize, while also focusing on that dead stop press.

Ultimately, if you don’t have a bench at home, this can be a good option. But I think there are better exercises out there for building strength, rather than multitasking like this exercise does.

Bradford press – I love this exercise as a finisher/pump. It can help with improving shoulder mobility. I have been doing this exercise, but wasn’t aware of its origin. Just an unloaded bar is enough to feel a burn, especially since one rep is a looong way!

Have you ever tried these classic bodybuilding exercises? 

Is there one I missed? 

What would you like to see next?