Building muscle mass is an essential aspect of fitness and bodybuilding. With the right exercises, it is possible to build bigger muscles and achieve that perfect physique. The process of building muscle mass takes time, patience, and a fair amount of dedication. However, with the right training plan, diet, and techniques, it is possible to build muscle mass faster than with other methods.
 |
| The Top 10 Best Exercises for Building Muscle Mass |
Whether you are a beginner or an advanced lifter, you can use these exercises to build more muscle. In this article, we explore the top 10 best exercises for building muscle mass.
Exercise 1: Squats
Squats are an excellent way to work your lower body muscles. The squat exercise targets the glutes, hamstrings, quads, and calfs all at the same time. By performing squats, you also engage your core muscles to maintain balance and stabilize your body.
To perform squats, stand with your feet shoulder-width apart, chest up, and your hands placed on your hips. Bend your knees and lower your body until your thighs are parallel to the ground. Push your heels to stand up to your starting position, and repeat. Remember to keep your back straight throughout the exercise.
Exercise 2: Deadlifts
Deadlifts are among the best exercises for building overall strength and muscle mass. The exercise targets the muscles in your lower back, hamstrings, and glutes. Deadlifts can also strengthen your core and upper body muscles.
To perform deadlifts, stand with your feet hip-width apart, toes pointed forward, and arms extended down in front of your thighs. Bend your knees and lower your body down to the bar. Grip the bar with your hands slightly wider than shoulder-width apart, and lift the bar off the ground by pushing your feet into the floor. Pull your shoulders back and stand up straight, keeping the bar close to your body. Lower the weight down and repeat.
Exercise 3: Bench Press
Bench press is an excellent upper body strength training exercise for building muscle mass. The exercise targets the chest, triceps, and shoulders.
To perform a bench press, lie down on a bench, feet flat on the ground, and your back pressed against the bench. Hold the barbell with your hands slightly wider than shoulder-width apart, and lower the bar to your chest. Push the bar up by extending your arms and lifting your chest off the bench. Repeat.
Exercise 4: Shoulder Press
Shoulder press is an excellent exercise for building your shoulder muscles. The exercise targets the deltoids, triceps, and upper back muscles.
To perform a shoulder press, stand with your feet shoulder-width apart, and hold a barbell in front of your body, palms facing forward. Lift the bar up to your shoulders and push it above your head. Lower the weight back to your shoulders and repeat.
Exercise 5: Dumbbell Flyes
Dumbbell flyes are an excellent exercise for building your chest muscles. The exercise targets the major and minor pectoral muscles in your chest.
To perform dumbbell flyes, lie on your back on a bench, holding a dumbbell in each hand. Keep your arms extended and your palms facing inward. Lower your arms out to the sides until your arms are at shoulder level. Lift your arms back up to the starting position and repeat.
Exercise 6: Chin-Ups
Chin-ups are an excellent exercise for building your upper body strength and muscle mass. The exercise targets the back, biceps, and shoulders.
To perform chin-ups, grab a chin-up bar with an underhand grip, palms facing you. Pull your body up towards the bar, keeping your chest up. Lower your body back down to the starting position and repeat.
Exercise 7: Push-Ups
Push-ups are an excellent exercise for building your chest, triceps, and shoulder muscles. They also engage your core muscles.
To perform push-ups, start in a plank position with your hands placed shoulder-width apart, and feet hip-width apart. Lower your body down to the ground, keeping your back straight, and push your body up again to the starting position. Repeat.
Exercise 8: Lunges
Lunges are an excellent exercise for building your lower body muscles. The exercise targets your quads, hamstrings, and glutes.
To perform lunges, stand with your feet shoulder-width apart, step forward with one foot and lower your body down until your knee is at a 90-degree angle. Push up with your front leg to stand back up, and repeat with the other leg forward.
Exercise 9: Cable Rows
Cable rows are an excellent exercise for building your back muscles. The exercise targets your rhomboids, trapezius, and latissimus dorsi muscles.
To perform cable rows, stand in front of a cable machine with your feet shoulder-width apart, and hold the cable handles with both hands. Pull the cable towards you while keeping your back straight, and squeeze your shoulder blades together. Lower the cable back down and repeat.
Exercise 10: Curls
Curls are an excellent exercise for building your bicep muscles. The exercise targets your biceps and forearms.
To perform curls, stand with your feet shoulder-width apart, and hold a dumbbell in each hand with your palms facing forward. Curl the weights towards your chest and then lower them back down, keeping your elbows tight to your sides. Repeat.
Conclusion
Building muscle mass takes time, patience, and a fair amount of dedication. By incorporating these top 10 exercises into your workout routine, you can build more muscle mass in less time. Remember to adjust the weights and reps to your physical ability and fitness level, and always consult with a fitness professional before starting a new workout routine. Happy lifting.