Top 10 exercises for muscle building

Top 10 exercises for muscle building- Every bodybuilder has its specific goals. The only common goal between them is that they want to get bigger and stronger. For this common goal, every bodybuilder focus on their muscle building but only some of them know the right strategy to building muscles, and the remaining simply workout but do not get any effective result. If you are one of them then this article is for you. Today we will highlight the Top 10 exercises for muscle building that will help you reach your goals.

These exercises are for both beginners and professionals. Many of the successful bodybuilders have suggested these effective muscle building exercises for men. If you want to build muscle in proper and effective then you must follow this workout plan that will definitely help you in muscle building. So go ahead and get ready to workout. All the best and stay strong.

How do these exercises help in muscle building?

Most of us want to know that how these exercises can help us in muscle building? The answer is these exercises targets every single muscle of your body. Also, these exercises will give an effective stretch to your muscles which helps in muscle building. We have highlighted some of the benefits of muscle building exercises. Have a look at it.

Benefits of muscle-building exercises

  • Increases body strength- Muscle building exercises target every single muscle and helps in increasing body strength and hypertrophy. These exercises are responsible for building strong muscles.
  • Improves body posture- The best posture always makes exercises more effective as the targeted muscle gets more stretch. These muscle building exercises will help you improve your body posture which is mandatory in bodybuilding.
  • It makes you bigger and stronger- Every bodybuilder has a desire to look bigger and stronger. Muscle building exercises for men will help you gain your muscles and we all know building muscles makes us stronger and bigger.
  • Burn more calories- Those who want to burn fat always look for fat burning exercises but these muscle building exercises will help you in burning large amounts of calories and reaching your goals. So stay motivated and get started.

These are some of the highlighted benefits of muscle building exercises. I hope now you all know how effective a muscle-building workout is. So go ahead and hit the gym, dude it’s time to workout. All the best.

 

Top 10 exercises for muscle building

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Now we will talk about the best of 10 muscle building exercises for men that will help you reach your goals. Here is a short note on which exercises we will cover in this workout plan.

10 exercises for muscle building

  • Deadlift
  • Bent over barbell row
  • Flat bench press
  • Squats
  • Dumbbell pullover
  • Leg press
  • Dumbbell shoulder press (Seated)
  • Upright row
  • Dips
  • Pullup

Let’s have a brief look at these exercises.

1. Deadlift

One of the best exercises for muscle building. The deadlift is called the father of all exercises, the reason behind this is it covers almost every lower body muscles. It usually targets lower back, hips, quads, hamstrings, etc. This exercise also helps in improving body posture. Both beginners professionals can do this exercise but with precautions. Now go ahead and set your belt to perform this awesome muscle-building exercise Deadlift. Have a look at its tutorial.

Targeted areas

Primary muscles- Lower back, quads, hips, hamstr ings.

Secondary muscles- Upper traps, forearms.

romanian deadlift

How to do

  • Place the barbell loaded with weights in your front. Stand straight with your feet shoulder-width apart.
  • Slightly bend your knees and straight your back. Hinge your hips and keep your chest up. So this will be your starting position.
  • Grab the barbell with the shoulder width and pull the load upward until your upper body is straight again.
  • Pause for a while and feel the stretch in your back then return back to the starting position. One rep is completed.

Complete 2 sets of 12, 10 reps each. Avoid curving your back during the workout.

2. Bent over barbell row

An effective exercise that will cover your back muscles, traps, and delts, etc. Bent over barbell row is a barbell exercise that will help you in muscle building. Those who want to get bigger and stronger back, this back exercise is best for you. It targets almost every main muscles of your back and shoulders. All you need is a barbell to perform this effective exercise. Also, suggested for bot beginners and professionals. So go ahead and do this exercise. Have a short look at how to do this exercise.

Targeted areas

Primary muscles- Lower and middle back, lats, rear delts.

Secondary muscles- Biceps and forearms.

bent over row

How to do

  • Hold a weighted barbell with an overhand grip.
  • Bend your knees slightly and straighten your back. Also, hinge your hips.
  • Now pull the barbell upward towards your upper abs such that your shoulder blades are parallel to the floor.
  • Pause for a while and then slowly release the barbell to its starting position. Here is your one-rep completed.

Complete 3 sets of 12, 10, 8 reps each. Avoid rounding your back. keep your core tight and back straight.

3. Flat bench press

When it comes to training your chest properly Bench press is always ahead. It comes with different variations targeting different chest muscles. The flat bench press is one of its variation which targets your middle chest. It isolates your muscles completely and helps in muscle building that is why it is considered in the top 10 muscle building exercises for men.

Both beginners and professionals can easily do this exercise. Have a look at its tutorial and let’s do this effective exercise.

Targeted areas

Primary muscles- It targets your middle chest muscles.

Secondary muscles- Forearms and core.

flat bench 1

How to do

  • Lie down on a flat bench and grab a barbell with shoulder-width.
  • Place the barbell above your chest and your hands up straight.
  • Now lower down the barbell slowly to your chest and feel the stretch in your middle chest.
  • Pause for a while and then get back to the starting position. One rep is completed.

Complete 2 sets of 12, 10 reps each. Slightly arc your back to make exercise more effective.

4. Squats

Another best exercise to train your lower body. Squats are the best exercise that targets almost every muscle of your lower body. It usually targets your quads hips and lower back, etc. It also helps in increasing body strength and hypertrophy.

Squats come with different variations but today we will talk about bodyweight squats that is one the best exercise for muscle building. Let’s have a look at its tutorial.

Targeted areas

Primary muscles- It focuses on your lower back, quads, hamstrings, glutes, etc.

Secondary muscles- Core muscles.

simple squats

How to do

  • Stand straight with your feet shoulder-width apart. Keep your hands on the side of your head.
  • Now squat down your body. Hinge your hips and bend your knees such that they should not cross your feet.
  • Pause at the bottom and then get back to the starting position. Repeat the reps.

Complete 2 sets of 15 to 20 reps each.

5. Dumbbell pullover

To isolate your chest muscles properly the next move is the Dumbbell pullover. All gym lovers know about this chest exercise. It targets our upper chest muscles, lats, etc and also helps increase body endurance. It will help you build stronger and more heavy chests. To perform this crazy move with proper form. Here is a tutorial for this muscles building exercise.

Targeted areas

Primary muscles- Upper chest and lats.

Secondary muscles- Middle chest and triceps.

dumbbell pullover

How to do

  • Lie down on the flat bench such that your upper back and head are resting on the bench.
  • Keep your feet flat on the floor for support.
  • Grab a dumbbell above your face with one of its ends and keep your arm extended.
  • Now slightly bend your elbows and slowly take the dumbbell down.
  • Pause and feel the stretch in your chest. Return back to the starting position. One rep is completed.

Complete 2 sets of 12, 10 reps each.

6. Leg press

It is very important to train your legs properly and effectively. The leg press is one of the best leg exercises which targets almost every leg muscle. It focuses on our quads, hamstrings, and glutes, etc. It helps in increasing the strength of the lower body and is considered in the best muscle building exercises for men. Go ahead and perform this leg exercise. Here is a short tutorial for it.

Targeted areas

Primary muscles- Quads, hamstrings, and glutes.

Secondary muscles- lower abs.

leg press1

How to do

  • Lie down in a leg press machine with your feets shoulder-width apart on the iron pad.
  • Grab the pulley with your hands for good posture and body support. Your calves should be parallel to the floor.
  • Now lift the iron bar with your both leg to the top until your legs are about to straight.
  • Pause for a second and release down the legs slowly to the original position. One rep is completed.

Complete 2 sets of 12, 10 reps each.

7. Dumbbell shoulder press (Seated)

The dumbbell shoulder press is an effective shoulder exercise for men. It usually targets your shoulder muscles and properly emphasis your shoulder. It is a heavy move that will help you build your shoulders. Beginners can also perform this exercise with precaution. Now let’s do this proper move for the shoulder. Here is a short tutorial for it.

Targeted areas

Primary muscles- Shoulders and upper pecs.

Secondary muscles- Triceps and biceps.

dumbbell press1

How to do

  • Align the bench in 90 degrees. Sit down with your back straight.
  • Grab the pairs of dumbbells in your hands and raise them above your head.
  • Bend your elbows in 90 degrees and slowly lower down the dumbbell to your head level.
  • Pause for a second and then lift the dumbbell back to their original state. One rep is completed.

Complete 3 sets of 12, 10, 8 reps each.

8. Upright row

Another effective exercise to train your shoulder properly and effectively. The upright row is one of the best shoulder exercises which targets your shoulders and traps. It strengthens your shoulder muscles and is considered in the top 10 exercises for muscle building. Add up this exercise in your routine and perform it. Let’s have a look at how to do this exercise.

Targeted areas

Primary muscles- Shoulder and traps.

Secondary muscles- Biceps and forearms.

upright row barbell

How to do

  • Grab the small barbell with shoulder width. Keep you back straight and feet apart.
  • Now raise the barbell slowly upward to your chin level such that your elbows are slightly angled to the floor.
  • Feel the stretch in your traps and release the bar down slowly. Here is your one rep completed.

Complete 2 sets of 12, 10 reps each with proper form.

9. Dips

To build your triceps you must follow some effective tricep exercise, yes I am talking about Dips. One of the best exercises that will hit your triceps and help in muscle building. It is a very common bodyweight exercise that targets your triceps, pecs, and delts. Anyone can easily do this exercise without any equipment. Let’s have a look at how to do this exercise.

Targeted areas

Primary muscles- It targets your triceps and pecs.

Secondary muscles- Delts.

dips

How to do

  • Get in a dips position and grab the sides of a flat bench.
  • Now keep your feet forward for the support you and your upper body straight.
  • Go down slowly until your middle back reaches the bench level and pause.
  • Now return back to the starting position. One rep is completed.

Complete 3 sets of 15, 12, 10 reps each.

10. Pullup

The pullup is a very common and effective exercise to train different muscles. It targets your lats, traps, and delts. It also helps in increasing the strength of your body. You can easily do this bodyweight exercise at home without any equipment. Both beginners and professionals can easily do this exercise. Have a short look at its tutorial.

Targeted areas

Primary muscles- Lats, traps, and delts.

Secondary muscles- Biceps, forearms.

pullups

How to do

  • Hang on the bar with your hands shoulder-width apart.
  • Keep your one feet above the other such that they are parallel to the floor.
  • Now pull your body upward to the bar level. Pause for a second and stretch your back.
  • Release down the body back to the starting position. Repeat the reps.

Complete  3 sets of 10, 8, 5 reps each.

We have completed our muscle building workout. I hope you all like it. Here is the pdf form of the workout plan you can download.

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Conclusion

We have analyzed the Top 10 exercises for muscle building workout for men. Muscle building workout covers all the effective exercises that will train your every single muscle with a proper stretch and will help you in building muscles. We have shared different exercises for different muscles and also shared a tutorial on how to do these exercises with proper form. Add this muscle building workout in your gym routine and get the result just in 3 weeks. This workout plan will be one of the best workout plans for both beginners and professionals. All the best and stay strong. Go with us grow with us. Buildingbeast.

Also, read our article on Top 12 chest exercise for men in 2020 Click Here.