In the gym, there are thousands of exercises you can do to build muscle. That said, not all of them are good for your body. Some of them over-exert your joints and ligaments, which can lead to injuries.
That’s why it is essential that you pick the right muscle-building workout for yourself. In this blog, we will discuss muscle-building exercises that don’t over-exert your body and help you gain muscle fast. Most of these body-weight exercises are beginner-friendly and require no equipment at all. Let’s get into it!
Push-ups for Strength
– Push-up is a basic exercise for building upper body strength.
– Push-ups can help strategically target different parts of your chest with simple tweaks to elevation or hand placement.
– One easy tip is to place your hands slightly wider than shoulder-width apart on the floor. This will help you focus on contracting your pecs and triceps more than your shoulders, which can lead to better overall chest growth.
– Another simple tweak is to decrease the angle of your elbows as you lower yourself to the floor. This will increase the resistance on your pec major, thereby encouraging growth in that region of the chest.
– Finally, consider performing push-ups using a barbell, dumbbells, or a weight belt instead of your body weight. In these variations, you’ll get additional external resistance and focus on working your pecs and triceps equally hard.
– When it comes to bench press, it’s important to keep proper form and engage your entire body during each rep. Some tips for optimal form include keeping your back straight, tucking your chin and abs toward the spine, engaging your core, and squeezing your shoulder blades together as if you were trying to draw them inward.
– If you’re new to barbell bench press, start with a lower weight and gradually increase it over time as you become more comfortable with the movement. Also make sure not to bounce the weight off of the bench or let it drop below your chest during the reps.
Crunches for Core Strength
– For best results, aim to engage your abs in a crunching motion for 10-12 reps per set. Start with your back flat on the ground, knees bent and feet flat on the floor.
– If you’re new to crunches, start with easy variations of crunches such as sit-ups and knee-raises. These exercises target your abs from different angles and build muscle strength gradually.
– Once you’ve mastered easy crunches, it’s time to try harder variations like bicycle or bench crunches. These exercises target your abs more intensely and challenge your body to keep moving through the range of motion under tension.
– If you’re still not satisfied with your abs strength, consider doing weighted crunches as a finisher. Begin by lying down on a flat bench or bench with a dumbbell or barbell placed across your chest. Slowly pull yourself up until your legs are fully extended, lower yourself back down, and repeat for 10-12 reps.
– Different variations of crunches can also target different muscles and levels of difficulty to get the most out of your ab workouts. Try wide-leg crunches or chair crunches for an intense ab workout that focuses on hamstrings and spine flexibility, respectively.
If you’re looking for an extra challenge, try inverted crunches or hanging leg- raises to work your abs intensely while challenging balance and coordination skills. By following these simple tips, you can enjoy effective ab workouts that strengthen and tone your abs without sacrificing form or safety
Dips for Shoulder Muscles
-Dips are a great exercise to target the shoulders, chest and triceps muscles. To do a dip, start with your arms outstretched and your palms facing inward.
-Lower your body until your elbows reach 90 degrees before pushing up to your starting position.
-Be sure to keep your chest up and back straight throughout the exercise.
-For best results, repeat the dip motion 8-12 times per set. This will help build muscle strength and tone the muscle group. Also, be sure to warmup before doing dips by increasing muscle flexibility and practicing the movement on a low-impact surface such as a bench or the floor first.
Pull-Ups for Back Muscles
– Pull-ups are the best upper body exercise for working the muscles of the back, arms, chest, and shoulders.
– They are an effective way to build muscle and strength, improve flexibility and balance, and decrease risks of injury.
– To perform a pull-up, use an overhand grip on a barbell or barbell bar. Grab the bar with your hands about shoulder-width apart.
– Pull-up reps should be done in sets of 2-5 reps for muscle building. As you get stronger, you can increase the number of reps to build muscle faster.
– Reverse-grip bent-over rows can also be used to bridge between back and biceps. This variation targets biceps more than back muscles.
– Another good exercise for back muscles is cable seated rows. Start by sitting with your legs bent and feet on a bench or cable machine barbell. Slowly pull the weight down toward your body until it reaches your waist. Then slowly return to starting position.
– To target biceps more effectively, try incline dumbbell rows or incline pull-ups. These exercises work biceps harder than back muscles, resulting in more muscle growth
The above exercises are simple yet effective ways to build muscle and strength for back muscles in no time.
Squats for Leg Muscles
– Squats are a great way to build muscle and improve overall strength and conditioning.
– They target the thighs and lower back, while also working the core.
– Adding dumbbells to any squat variation can help muscles pop and become more defined.
– For an extra challenge, try the Dumbbell Squat with 3 sets of 12-15 reps
– For an even bigger challenge, try the Pullover with 3 sets of 10-12 reps. Both exercises focus on good form, targeting muscle growth and building strength. But it’s important to listen to your body and not overdo it as injuries can occur easily with improper form.
– Aim for 2-3 sets of squats per week for maximum effect.
Let’s Sum Up
Building muscle mass is not a Herculean task. You just have to be consistent with your workout and nutrition plan. However, the exercises mentioned above are some of the best bodybuilding exercises that can help you build muscle mass faster. They are simple, easy-to-do exercises that require minimal equipment and can be performed in the comfort of your home. So, no more excuses now! Get started with these exercises today and see the changes in your body over time.