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| HOME GYM EXERCISES |
So you want to build muscle right? You want to create
that overall aesthetic physique where everything is balanced from top to toe
well these are these guys who know how it's done. We only work with the world's
best trainers so we can bring you their expert advice on building the perfect
body. Here are the 10 most effective exercises that will help you build muscle.
So let's get started and first off the chest. Every guy wants a great chest, right? These incline presses work the upper part of
your chest to give you that rounded full look. This is the first of our
compound exercises, that's movements that work more than one muscle.
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Here you're mainly working chest but you're also using
your biceps triceps and shoulders. The key here is control move the bar slowly up
and slowly down keeping control the whole time keep the tension in your chest
by not locking your arms out at the top follow this with the flat bench press,
close grip press and flies for a full rounded chest.
Next shoulders and these lateral raises. Elbows and
knees slightly bent, keep the rest of the body stable and focus on just moving
the weight up and down keeping your elbows high the whole time. On this one you
need to control the range of movement at the bottom stop a few inches from your
hips and keep constant tension.
Complete your shoulder workout with upright rows,
seated dumbbell press shrugs, and another key exercise we'll show you in just a
moment let's move to back now. These wide-grip cable pull-downs will help you
build a wider back bring your elbows all the way down and bring the bar to your
chin pause then bring it slowly back up and to develop the thickness of your
back. These seated rows good form is important here.
Keeping your legs locked, you're going to extend all
the way forward to stretch your back then come up and when your spine is fully
upright pull your shoulder blades together and squeeze. Complete your back
workout with standing cable pullovers.
Close Grip Pull-Ups
Close Grip pull-ups and rack pulls we never skip leg
day. So now it's time for squats to work your whole legs. Stand with your feet a
little wider than your shoulders go down slowly with your knees pointing outwards
head back looking up chest out use a weight you can control and go a slow as
you can safely go.
As you get stronger you'll be able to go deeper on this
exercise and while we're on legs, this is your lying hamstring curl this isn't
a huge muscle so use a weight you can control and go slow and steady keeping
the muscle engaged the whole time at the top squeeze and hold for each rep for
your complete leg workout I recommend leg extensions lunges, machine press and
calf raises so we're more than halfway through our list of muscle building
exercises.
But there's plenty more useful stuff to come and don't
forget whatever body part you want to train you can find full workouts to suit
your needs here on beautytipses.com.
If you want free written workouts to follow just head
over to our website now we move to isolation exercises. These target smaller
muscles in the body but they're just as important for that complete balanced
look.
Classic Bicep Curl
So here's our favorite biceps exercise this is the
classic bicep curl with dumbbells keep your elbows tucked into your sides
start with your palms toward your hips and as you come up bring the weight
horizontal squeeze at the top then come slowly down after biceps, its triceps.
This is an overhead cable extension get in position by
leaning forward and locking your lower body at the top of the movement twist
your pinky finger out and really feels those triceps contract.
Complete your arm workout with different variations on
the bicep curl such as the hammer curl and the cable curl then finish off your
triceps with these classic cable pushdowns and for a bit of variation how
about these lying dumbbell extensions another isolation exercise now rear delt
raises, this will really help round out your shoulders and make them pop.
We're using a bench here not only to help you stabilize
and protect your back but also to make sure you're hitting exactly the right
angle and finally abs these cable crunches are really effective, notice the full range of movement here by
introducing resistance.
You'll be able to thicken the abdominal muscles but
remember if you really want to show off that six-pack you'll need to maintain
low body fat and while we're on the subject of diet. It's important to note
that any plan to build muscle should include the correct nutrition and rest
time to let the muscles recover and rebuild.