Now that we are familiar with the most effective muscle-building tools, let’s take a look at what exercises to do for a given muscle group. Our list will include some of the top 7 exercises.
5 Most Effective Chest Exercises
- Bench press. The “daddy” of all upper body muscle-building exercises. The bench press has become so popular that almost all athletes set aside a separate day for it – usually Monday.
- Incline Bench Press. The choice of many professional bodybuilders.
- Dips on the uneven bars. Push-ups – “upper body squats” – are a great addition to the bench press or incline press.
- Dumbbell bench press. This version of the bench press allows you to vary your chest workout.
- Dumbbell bench press lying on an incline bench. A great alternative to the incline bench press.
The bench press with a negative incline is not included in this list due to the fact that this exercise has a very short range of motion, while most of the load is shifted to the triceps.
5 Most Effective Back Muscle Exercises
- Deadlift. No exercise can match the deadlift in building a truly powerful back. Holding a heavy barbell in a deflection places tremendous stress on the lats.
- Pull-ups. Much more effective exercise than pulling the upper block to the chest. If you can do one rep, try a second. After doing two reps, try to do three! If even one rep is hard for you, switch to chin-ups with your feet on the floor (or on the bench).
- Bent-over barbell row. It is impossible to imagine a basic back workout without heavy rows, the list of which is headed by the barbell row in an incline.
- One-arm bent over dumbbell row. A great alternative to bent-over barbell rows, especially if you want to reduce the traumatic stress on the lower back.
- Lifting the barbell to the chest. Performing this exercise in an explosive style effectively loads the traps and mid-back.
The 5 Most Effective Shoulder Exercises
- Army press. For many years, this exercise has been considered essential for building huge shoulders.
- Jerk of the barbell from the chest. The technique of this exercise resembles an army press performed in an explosive (weightlifting) style.
- Bench press. Yes, that’s right. The bench press is a great exercise for developing the front deltoids. Basically, if you do multiple bench presses on chest day, you probably won’t need front delt exercises on shoulder day.
- Press the bar from behind the head. One of the best shoulder exercises. However, do not forget that the bar must not be lowered below the point at which the arms become parallel to the floor.
- Seated dumbbell press. Due to the natural position of the arms, this exercise is considered the least traumatic for the shoulder joints.
The 5 Most Effective Leg Exercises
- Deep squats. This is the main exercise for gaining mass.
- Squats with a barbell on the chest. Another great option for building huge legs. The chest squat is a tricky technique, but it’s well worth the effort to master.
- Deadlift with straight legs. For hip biceps enlargement!
- Leg press. If you don’t have the ability to do a power rack (or squat rack), do the leg press.
- Barbell lunges. Another effective exercise for developing leg muscles.
5 Most Effective Hand Muscle Exercises
- Reverse grip pull-ups. Oddly enough, but from the point of view of the effectiveness of the development of the muscles of the arms, pull-ups with a reverse grip (palms look at themselves) surpass even barbell curls for biceps.
- Bench press with a narrow grip. This exercise contributes to the high-quality study of the triceps.
- Dips on the uneven bars. Better than any isolation triceps exercise.
- Lifting the bar for biceps. Classic. It is not recommended to perform this exercise in a power rack.
- Seated French press. Allows you to work with heavyweights and stretch muscles well. An experienced spotter is required to complete this exercise.
Other decent exercises
- Lifting the trunk from a prone position with weights. Why increase the number of reps when you can do this exercise with weights to strengthen your abs?
- Shrugs with a barbell. Performing shrugs in an explosive (weightlifting) style allow you to work with large weights and contribute to the intensive growth of traps.
- Twists on the top block. Forget about regular crunches – this exercise will allow you to build a raised abs!
- Side bends. Bending to the sides not only strengthens the lower torso muscles (which improves results in basic exercises), but also purposefully loads the oblique muscles of the abdomen.
- Seated Calf Raises. The best way to isolate and develop your calf muscles.