Essential Muscle-Building Exercises Everyone Should Know
Whether you’re looking to get ripped or just want to build some muscle, knowing the right exercises to add to your routine is crucial to achieving your goals. Getting the most out of your workout means working the right muscle groups with moves that deliver the most gains per rep. A rundown on the most effective exercises for muscle building can help you get the biggest bang for your workout buck.
Split Squats
You already know the power of the squat to work your lower body muscles. Now you can take the effects of the squat to the next level with the split squat. To do a split squat, just stand with one foot a full 2-foot wide in front of the other foot, placing your front foot on a slightly elevated surface. With your back straight and hands on your waist, lower your body, going until your knee nears the floor. Hold the position for a second, then lift your body back up. Repeat a few times to give your back and thigh muscles a fiery workout.
Dips
Work the maximum number of muscles at once—chest, abs, shoulders, and triceps—with dips. With two parallel bars by your sides, grab and lift yourself, allowing your feet to dangle. Bend your legs at the knees, and then cross them. Keep your chest up, then lower your body to the point that your elbows are parallel to the floor and the bars, then raise up until your arms are straightened. Repeat several times.
The Military Press
Created to work the shoulders, the military press puts a special focus on your deltoids. You do it in a standing position—which has the effect of stabilizing your core instead of relying on support from the bench that is available in the seated iteration of the military press. This press is undertaken using dumbbells or barbells with front of the head movements.
Bench Press
Work your pecs, triceps, and anterior delts with the bench press. Much like you see with squats, the bench press can be accomplished in several variations that target your chest muscles. Try it with a flat bench to put the emphasis on your mid-chest, decline the bench for lower pecs, and incline it for upper pecs—with your choice of dumbbells or barbells.
Deadlifts
Work the entire core, including the large muscles in the lower body, with deadlifts. The deadlift puts the focus on hips, hamstrings, quads, and glutes. Be sure to lift with straps to help you find the best grip on barbells when you add heavier weights to your routine.
These are just a few of the best exercises to help you get jacked (or just get fitter, whatever your goal may be). Incorporate these exercises into your routine a few times a week to see the best results and get fit and fabulous faster.