Best Exercises For Building Each Muscle Group
This is a draft cheat sheet. It is a work in progress and is not finished yet.
6 Ways to build Shoulder muscles
Standing military press. Classic old school exercise and a timeless test of strength. Nothing screams manliness like pressing 220 lbs over your head.
Front Raise. Targets the front (anterior) head of the deltoid muscle.
Dumbbell Lateral Raise. Targets the medium (lateral) head of the deltoid muscle.
Rear Raise. Targets the rear (posterior) head of the deltoid muscle.
Upright Row. A great overall builder of shoulder muscle mass and width.
Push Press. Excellent exercise for developing explosiveness. Besides it allows you to load the bar with more weight than using a strict press.
4 Ways to build Chest muscles
Bench press. The primary exercise for developing your chest muscles. Favorite exercise for fitness enthusiasts around the world. Always done first thing on Monday, hence naming Monday: International Bench Press Day.
Dumbbell Bench Press. This variation develops the stabilizing muscles in the chest and triceps.
Dumbbell Flyes. A great exercise for hitting your inner chest.
Parallel Bar Dips. Excellent for finishing off your chest workout. Work both your chest and triceps.
4 Ways to build Arms muscles
Barbell curls. The first exercise newbies think of when first entering a gym. An all-time favorite of bodybuilder worldwide for building biceps mass.
Preacher curls. A variation of the standing barbell curl. You can use an EZ bar when performing these since it’s easier on the wrists.
Close grip bench press. Excellent for adding mass to all three heads of the triceps.
Overhead extension. Perfect for training the long head of the triceps.
How to build Legs muscles
Squat. Another all-time classic that build muscle mass all over your body. Along with the deadlift, contender for the title “King of exercises”.
Lunges. A great unilateral exercise for building your quads, glutes, and hamstrings.
Hip thrusts. Excellent for improving hip extension which is vital to teaching you to fully engage the glutes and use them up to their full potential.
Romanian Deadlift. Targets the hamstrings, adding thickness in the middle and upper thigh while working the posterior chain.
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