Have you defined a goal to build muscle and strength and get those gains? Then read on!
When looking to get bigger and stronger by increasing your muscle and strength, you’ll need to approach it with some discipline, ready for work. To make the best use of your time and get to your goals fastest, you’ll want a list of the specific “resistance training” exercises that most efficiently build muscle and strength.
In the gym, there are a variety of machines – heavy equipment – that are used for resistance training. The following is a list of the key machines to focus on, along with the top 10 best exercises to build muscle and strength, and maximize those gains.
Exercise 1 - Bench Press
The Bench Press is the machine that focuses on working your chest, shoulders, and triceps. Using the bench press provides the most effective upper body exercise to help you gain muscle and strength. That’s because you’re able to lift the most weight using it.
When you use the bench press, you are bench pressing. You might bench press 40 pounds, etc.
According to Stronglifts.com, here’s how to bench press with proper form:
- Lie on the bench with your eyes under the bar.
- Grab the bar with a medium grip-width, with your thumbs around the bar!
- Unrack the bar by straightening your arms
- Lower the bar to your mid-chest
- Press the bar back up until your arms are straight
Pay attention, and be sure to rerack the bar carefully.
To learn more Bench Press tips, read more at https://stronglifts.com/bench-press/
Exercise 2 - Barbell Pullover
Barbell Pullovers work the back, chest, arms, and abs. To perform barbell pullovers correctly, lie with your upper back perpendicular on a bench. Bend your elbows slightly and lower the bar over and behind your head until your arms are fully flexed, or your arms are parallel to your torso.
Exercise 3 - Bent Over BB Rows
Bent Over BB Rows work your back, hips, and arms. You’ll get a stronger, muscular back and bigger biceps when you do these exercises.
Start by holding a barbell with your palms facing down. Bend your knees slightly and bring your torso forward. Keep your back straight and your head up while you pull the barbell up.
Exercise 4 - Deadlift
A deadlift primarily targets your hamstrings, lower back, quadriceps, and glutes. When you work out these muscles, you help improve your strength and stability.
Stand with your feet under the barbell. Keeping your back straight, bend over and grab the bar with a shoulder-width grip. Bend your knees, lift up your chest, and straighten your lower back. Then stand up with the weight.
Read more about deadlifts at https://stronglifts.com/deadlift/
Exercise 5 – Pull-Up
A Pull-Up is a good exercise for your back and biceps. Face your palms out on the bar, keep your arms shoulder width or further apart on the bar, and pull your body up on the bar.
If you’re interested in learning different ways to do a pull-up, visit https://www.menshealth.com/fitness/a27559651/pullups-guide/.
Exercise 6 - Squat
A Squat is a lower body exercise you can do just with your body weight, or with added weight. Stand with your feet apart, placed slightly wider than your hips. Keep your chest up, put your weight on your heels, and lower your body like you’re sitting on a chair.
Exercise 7 - Leg Press
The Leg Press works your whole lower body. When you’re performing this move, your legs should form an angle of about 90 degrees at the knees. Keep your knees in line with your feet and make sure this alignment stays consistent as you push your legs outward and then inward.
Exercise 8 - Seated Dumbbell Shoulder Press
The Seated Dumbbell Shoulder Press increases the strength in your shoulders while creating balance on both sides of your body. The seated position is best for isolating your shoulders. (Focusing on improving a certain muscle is called isolating that muscle for training attention.)
For more in-depth, step-by-step instructions, go to MuscleandFitness.com.
Exercise 9 - Upright Row
The Upright Row works the trapezius, deltoids, and the biceps. It’s performed with an overhand grip, lifting the bar straight up to the collarbone.
Exercise 10 - Dip
Dips primarily train the triceps. To perform a dip, start with your arms straight down with your shoulders over your hands. Then lower your body to a 90 degree angle at the elbows, and then lift your body up, returning to the starting position.
What You Put in Your Body Matters, Too!
If you’re looking to get gains quickly, focusing on these exercises is a great start. However, make sure you’re putting the right things into your body too. This means eating the right foods, drinking low-calorie drinks, and even adding a supplement or protein powder to your daily routine.
When you take a supplement or protein powder, you’re making sure that your body is getting essential nutrients and vitamins. That could improve your health. Learn about your options at gatsport.com.