Top 3 Core Muscle Building Exercises For Weight Training Beginners

Many exercise videos and books do not tell you the truth about effective muscle building exercises. These books and videos may use complicated jargon and demonstrate complex exercises to impress you, but they do little for your muscles.

If you want to build a strong muscular core, you have to start with basic exercise routines that help develop a strong base before moving on to more intensive workout sessions.

In reality, there are three essential exercises that body builders need to start with: squats, bench presses, and wide grip chin ups. These 3 top muscle building exercises work on different muscles and are ideal for beginners. With time, there other exercises that you can add on to build on these basic ones. The details of these core exercises are discussed in more detail below:

What are Squats?

These exercises are great muscle building exercises and work out the legs and as well as the back and shoulders to some extent. Squats use the muscles in the legs such as the hamstrings, quadriceps, and glutes. The biggest advantage of doing these exercises is that they work on multiple muscle groups.

Beginners are requested to start by using the barbell. Start by standing up with the barbell lying straight across your shoulders. While lowering the barbell, bend your knees and hips so that your thighs are parallel to the floor. Return the barbell to the original position and then repeat the exercise.

For weight training beginners, experts recommend 8-12 repetitions after shot warm up sessions. You should start with a ten-minute workout on the treadmill and then proceed to doing squats. These exercises are perfect for a full lower body workout and should be first on your list on your leg-training day.

What is a Bench Press?

If squats are the best routine for a lower body workout, then the bench press is considered the best for an upper body workout. These muscle building workouts target the pectoral muscles of the chest, the deltoids in the shoulders, and triceps in the arms.

To perform this exercise, one has to lie flat on a bench, hold the barbell slightly wider than shoulder width apart, and press the bar down on the chest. In this exercise, you can alter the weight and also use an advanced and more intensive form of training such as board press, bench press negatives, and chin presses.

Bodybuilders often use the bench press to show off their strength. Bodybuilders who do the bench press find it more advantageous and convenient than a dumbbell press.

What is a Wide Grip Chin Up?

This exercise mostly focuses on the back muscles and is very intense for the whole body. The muscles that are exercised using this routine include the lats, along with muscles in the upper back and biceps in the forearms. This exercise is difficult for beginners and may require some sort of back training first.

To perform this exercise, bodybuilders should hold the chin up bar in a wide grip (wider than the distance between the shoulders) with the back of your hand facing you and the palms away from you. Extend your arms, maintain the "hanging" position at first, and then gradually pull yourself up until your chin is above the level of the bar. Slowly lower yourself slowly to the original position and repeat this exercise.

You can also do this exercise with the help of an assisted chin up machine. In case you are not able to do the wide grip chin up exercise at first, you need to strengthen your lats and back by using a lat pull down machine or the assisted chin up machine.

Due to the intense nature of the muscle building exercise plan, it is advisable to start with this routine before you proceed to other exercises. This helps you pay maximum attention to these exercises and get the best results.

Another thing to keep in mind while doing these muscle building workouts is to start with 5 sets of these exercises and vary the order, as well as the number of repetitions each week. This prevents the body from being accustomed to the specific routine you follow, and if you keep boosting your intensity, it keeps your muscles charged all the time.