Old-School Exercises We Rarely See in Gyms Today - and Why You Should Bring Them Back

Modern gyms are filled with sleek machines, innovative programs, and the latest fitness trends. But if you look back at the days of old-school bodybuilding—when legends like Arnold Schwarzenegger, Steve Reeves, and Reg Park were building their iconic physiques—you’ll notice that many of the exercises they relied on are rarely seen in today’s gyms.

These classic exercises didn’t just build muscle—they forged strength, endurance, and overall athleticism. So, why have these exercises fallen out of favor, and more importantly, why should you consider bringing them back into your routine? In this article, we’ll explore some of the best old-school exercises that deserve a comeback, along with their benefits and how to perform them properly.

1. The Arnold Press

Origin: Named after none other than the legend himself, Arnold Schwarzenegger, the Arnold Press was a favorite shoulder exercise of the 7-time Mr. Olympia winner. Unlike the traditional overhead press, the Arnold Press targets all three heads of the deltoid, offering a fuller shoulder workout.

In modern gyms, machine-based shoulder presses and lateral raises have taken over, but the Arnold Press still remains one of the best movements for building strong, rounded shoulders.

How to Perform It:

• Sit on a bench with a backrest, holding a pair of dumbbells at shoulder height, palms facing your body.
• As you press the dumbbells overhead, rotate your wrists so that your palms are facing forward by the time your arms are fully extended.
• Lower the dumbbells back to the starting position with a controlled motion, rotating your wrists back to the starting position (palms facing your body).

Why You Should Bring It Back: The Arnold Press combines a traditional overhead press with a rotational movement that targets the entire shoulder muscle, giving you a more complete shoulder workout than regular presses.

2. The Jefferson Squat

Origin: The Jefferson Squat, also known as the Jefferson Deadlift, dates back to the early 20th century and was popularized by strongman Charles Jefferson. This unique squat variation engages the quads, hamstrings, glutes, and even the obliques, making it a fantastic total-body movement.

These days, most lifters stick to traditional squats or use the Smith machine for convenience. However, the Jefferson Squat offers superior balance, coordination, and core activation.

How to Perform It:

• Stand with your feet straddling a loaded barbell, with one foot slightly in front of the other.
• Grab the barbell with one hand in front of your body and the other behind.
• Lift the bar by driving through your legs, keeping your chest up and back straight, while engaging your core for stability.
• Lower the bar back down with control, maintaining proper form throughout the movement.

Why You Should Bring It Back: The Jefferson Squat is a great way to hit your legs and core while also building grip strength and overall balance. Plus, the unique stance places less strain on your lower back compared to traditional squats.

3. The Gironda Neck Press

Origin: Named after the legendary trainer Vince Gironda, the Gironda Neck Press is a unique variation of the bench press that targets the upper chest. In contrast to a regular bench press, the bar is lowered to the base of the neck, allowing for greater isolation of the upper pectorals.

In today’s gyms, flat and incline bench presses dominate chest workouts, but the Gironda Neck Press remains one of the best ways to develop a full, square chest.

How to Perform It:

• Lie flat on a bench with a barbell held at shoulder width, arms fully extended.
• Lower the barbell slowly toward your neck, keeping your elbows flared out to the sides.
• Stop just before the bar touches your neck, then press it back up to the starting position.

Why You Should Bring It Back: The Gironda Neck Press places greater emphasis on the upper chest, an area that’s often difficult to fully develop with traditional bench presses. This exercise is a fantastic way to create more balance and symmetry in your chest muscles.

4. The Sissy Squat

Origin: Despite its name, the Sissy Squat is anything but easy. This old-school exercise was a favorite of golden-era bodybuilders like Tom Platz, known for his insane leg development. The sissy squat isolates the quads like no other exercise, delivering an intense burn that’s often missing from modern leg workouts.

Today, most lifters rely on leg extensions and traditional squats, but the Sissy Squat offers an unbeatable way to target your quads without loading up heavy weights on your spine.

How to Perform It:

• Stand upright with your feet shoulder-width apart and hold onto a stationary object for balance (like a bench or squat rack).
• Lean back and push your hips forward, bending your knees as you lower yourself toward the floor.
• Keep your torso straight and your knees pointing forward as you descend, going as low as possible.
• Push back up through your quads to return to the starting position.

Why You Should Bring It Back: The Sissy Squat is perfect for isolating the quads without putting strain on the knees or lower back, making it an excellent alternative to heavy squatting for leg development.

5. The Steinborn Squat

Origin: The Steinborn Squat is named after strongman Henry Steinborn, who used this exercise in the early 1900s. It involves tipping a loaded barbell onto your shoulders, squatting with it, and then tipping it back down. This exercise works your entire body, particularly the legs, core, and back.

Nowadays, most lifters prefer to use squat racks or Smith machines for safety and convenience. However, the Steinborn Squat offers a unique challenge that builds raw strength and coordination.

How to Perform It:

• Stand the barbell upright on one end.
• Grip the barbell with both hands and tip it onto your back by lowering yourself into a deep squat.
• Once the barbell is on your shoulders, stand up and perform a full squat.
• After completing the squat, carefully tip the barbell back down to the floor.

Why You Should Bring It Back: The Steinborn Squat is one of the most functional movements you can perform in the gym. It strengthens your core, improves flexibility, and builds coordination, all while providing a serious challenge for your entire body.

6. The Pullover

Origin: Once considered the “squat for the upper body,” the dumbbell pullover was a favorite of bodybuilders in the mid-20th century. This classic exercise works the chest, lats, and serratus anterior, offering a unique combination of stretch and contraction that few modern exercises can match.

In today’s gyms, the pullover has been replaced by lat pulldowns and chest fly machines, but its unique benefits make it worth bringing back.

How to Perform It:

• Lie flat on a bench, holding a dumbbell with both hands extended above your chest.
• With a slight bend in your elbows, slowly lower the dumbbell behind your head, feeling a deep stretch in your lats and chest.
• Once the dumbbell is level with your head, pull it back up to the starting position.

Why You Should Bring It Back: The pullover is one of the few exercises that effectively targets both the chest and lats simultaneously, making it a great addition to any upper-body routine.

Final Thoughts: Bringing Back the Classics

While modern gyms are filled with high-tech machines and fancy equipment, some of the best exercises have been around for decades—if not longer. These old-school exercises have stood the test of time for a reason: they work.

If you’re looking to add some variety to your routine, build functional strength, or simply channel your inner golden-era bodybuilder, consider incorporating some of these forgotten exercises into your workouts. Not only will they challenge your muscles in new ways, but they’ll also give you a deeper connection to the rich history of bodybuilding.

So, what are you waiting for? It’s time to bring back the classics!