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The Best Muscle Building Exercises

You can use these exercises and them them to your weight training routine or simply use them as a complete workout training the whole body in one session.

Here are my 7 best muscle building exercises

Bent Over Rows
Deadlifts
Clean and press
Bench Press
Pull ups
Dips
Squats

As you can see these exercises are the basic compound ones which stimulate large areas of the body at once.

Bent Over Rows

The bent over barbell row is one of the best muscle building exercises because it doesn't just work your back, it works your biceps, glutes, legs and core of your body.

1) Stand with feet hip width and knees slightly bent.


2) Start position: Bend at hips with back straight. Hold DB in each hand with neutral grip (palms facing each other) and let arms straight down (perpendicular to floor).


3) Keeping elbows close to body, pull DB's up to body and squeeze shoulder blades together at top of movement.


4) Return to start position.
Remember to keep back and head straight - hyperextension or flexion may cause injury

This can be done with a barbell or dumbbells and is one of the best back exercises for building the lats.

You can use dumbbells or a bar barbell and this exercise is great for working the lats. You can use 2 different grips with the barbell version - palms facing you and palms facing away from you. Each on hits a slightly different area of your arm muscles.

Deadlifts

The deadlift is an excellent exercise for developing your hamstring muscles, lower back and entire core region.

1. Start Position: Assume a shoulder width stance, knees inside arms. Feet flat on floor.

2. Position shoulders slightly over bar and grab bar. Begin pull by extending the knees.

3. Keep angle of your back constant and lift bar straight up. Keep bar close to the body and keep shoulders directly over the bar.

4. Return to starting position.

This is a true mass building exercise and one of the best muscle building exercises period. No routine should be without the deadlift as no exercise comes close to lower back development and hamstring building.

Clean And Press

The clean and press is an excellent compound exercise for developing the full body, particular upper body strength in your shoulders.

An exercise often used in strong man competitions this is one of the best muscle building exercises which works the entire body.

This exercise can be difficult to do so make sure you follow the advice in the video on how to perform it correctly.

Bench Press

The daddy of chest builders the flat barbell bench press is a fantastic muscle building exercise for developing the chest, front deltoids and triceps.

1) Lie on back with head underneath bar, eyes aligned with bar, and feet flat on floor.


2) Position hands on bar wider than shoulder width or lower the unloaded bar to chest and position grip to where forearms are perpendicular to the floor.


3) Start position: Lift bar off rack with bar directly over head.
Lower bar to your mid chest area. press bar up to starting position.

As with all of these exercises if you want muscle growth you need to lift heavy weights in the 6-10 rep range.

Pull ups

The pull up is one of the best muscle building exercises for the back and arm muscles, it literally works the whole of the upper body and there is loads of different variations to the grip you can do which gives you a different workout.

1) Position hands wider than shoulder width apart with overhand grip (palms facing forward).


2) Start position: Hang with arms fully extended and elbows facing away from body. Feet may be crossed with knees bent.


3) Pull body up until bar is below chin level.


4) Return to start position.


5) Remember to keep the movement controlled with the body stable to minimize momentum and body sway. If the bar is too high, it is advisable to use a step to ensure proper hand placement as well as safety.

As soon as you can do around 3 sets of 10 reps use a dumbbell between your legs or better still a weight belt to add extra intensity to this workout.

Dips

Dips are one of my favorite exercises. The movement focus on your lower chest, triceps and shoulder muscles and requires a good deal of strength to perform correctly.

1. Start by placing hands on top of the bars suspending your legs off the ground.


2. Bend your arms into a dip position.


3. Once you reach your full range of motion press your hands into the bars until your arms are straight again.


4. Repeat for the desired repetitions.

Squats

The barbell squat is king and the last of my best muscle building exercises. Deep breathing heavy squats works the entire body especially the quads and glutes and there really is not a better exercise for building muscle.

1. Grasp bar with overhand grip (palms forward) and slightly wider than hip width apart. Step under bar and position bar across posterior deltoids at middle of trapezius (as shown). DO NOT rest bar on neck. Lift elbows up, pull shoulder blades together, and lift chest up to create a shelf for the bar.


2. Start position: Using the legs, remove bar from rack. Stand with feet slighter wider than hip width apart. Back should be straight in a neutral position.


3. Lower body by flexing at the hips and knees. Upper body can flex forward at the hips slightly (~5°) during movement. Be sure to sit back so that knees stay over the feet.


4. Once thighs are parallel to floor, return to start position.


5. Remember to keep head and back straight in a neutral position - hyperextension or flexion may cause injury. Keep weight over the middle of foot and heel, not the toes.


6. DO NOT allow knees to go past the big toe or deviate medially or laterally throughout movement. Keep abdominal's tight throughout exercise by drawing stomach in toward spine.

There you have the 7 best muscle building exercises . Full explanation of all of these exercises are outlined in this free video by muscle building Coach vince Delmonte and author of The No Nonsense Guide To Muscle Building.

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