Top Muscle Building Exercises You Should Be Doing

Bodybuilders who are in the initial stages of bodybuilding often rely on what has worked for other known bodybuilders. With time, they develop their own techniques and routines that help them build a stronger and muscular body. However, some core exercises cannot be ignored as they strengthen different muscles in the body and are necessary to build a strong muscular foundation.

Any bodybuilding program has to comprise of certain core exercises that make the back, chest, leg and shoulder muscles stronger. Knowing the right way to perform these exercises not only strengthens the different parts of the body, but is also necessary before a more rigorous workout plan is adopted.

Given below is a list of some of the top muscle building exercises that have been known to give excellent results for bodybuilders. In order to be effective, 6-8 reps of these exercises (one set) have to be performed to the point of failure.

Back Muscle Building Exercises

The main exercises to strengthen the back muscles include the lat machine pulldowns and pulldowns.

The lat machine pulldown is good for the back because it isolates the lat muscles. In order to perform this exercise, it is necessary to take a shoulder-width grip while holding the bar. Now, pull your arms down toward your thighs, making sure they are kept straight. Finally, return the bar to the original position.

The pulldown exercise should be done after the lat exercise since it works both the lat muscles as well as the biceps. In addition, it requires a bit of experience to do these workouts and should be avoided by beginners. To perform this exercise, hold the bar with a shoulder-width grip. Now, pull the bar to the chest area, hold for a while, and then return the bar to the original position.

Chest Muscle Building Exercises

There are two main exercises that are done to strengthen this area of the body. The first one can be done by beginners, but in order to do the second one, you require a bit of experience.

Dumbbell flyes target the pectorals and are an excellent exercise for beginners. To perform this exercise, hold the dumbbells over your head. Now, lower them so that your hands are bent at your side with your elbows slightly bent and pulled back. Go back to the starting position with your arms raised above your head (you will need to use your pectorals to do that).

The incline bench press is more appropriate for those with a little more experience. The number of weights you use during this routine depends on whether you use this as a pre-exhaust routine, in which case it is advisable to use lighter weights.

Leg Muscle Building Exercises

Both leg extension and leg press exercises are beneficial to strengthen the thigh and other leg muscles. Leg extensions specifically target the thigh muscles and should precede other leg workouts that target the other areas. To perform leg extensions, push the pads till they are locked, pause, and then repeat the exercise.

For leg press exercises, place your feet on the footboard so that they are shoulder width apart. Now, bend the legs until they are almost touching the chest, pause, and then repeat the exercise.

In order to exercise the calf muscles, special equipment has to be used in the gym. This allows you to perform both standing and sitting raises and strengthens the calf muscles.

Shoulder Muscle Building Exercises

There are two main exercises to work the shoulder muscles – dumbbell lateral raises and the bent-over dumbbell lateral raises.

The dumbbell lateral raises work the lateral head of the deltoid muscles. To perform this exercise, hold the dumbbells on the sides so that your palms are facing your thighs. Now, raise the arms so that they are parallel to the floor, with the elbows slightly bent; repeat this action.

The bent-over dumbbell lateral raises are done with the body bent over at the waist and the knees slightly bent. Raise the arms up and to the sides as far as you can. Pause for a few seconds and then repeat the set again.