The best exercises for building muscle

 

Building muscle or bodybuilding is an activity that’s hugely popular with both men and women around the world. The aim is to perform particular exercise with enough repetition so that they cause small tears in the muscle fibres that the body then repairs.

When the body repairs these muscles it adds more mass each time. By repeating this process with every muscle group you can develop a well-rounded shape with enlarged and defined muscles.

For many people building muscle is about personal fitness or about improving their self-esteem and attractiveness in the eyes of others. No matter what you reasons are, building muscle is going to require hard work and dedication.

Let’s take a look at some of the best exercises for building muscle.

Chest exercises

The chest area is one of the biggest upper body muscle groups and is a point of pride, especially for men. Exercises that work the chest muscles are some of the most identifiable, such as bench-press and pec flys.

These exercises involve pushing weight away from the chest by using your arms. While the arms are what is moving the weight you should be using your chest muscles to do most of the work.

Pec flys or dumbbell flys are more of a tone building exercise that involves pulling the dumbbells away from the chest horizontally, mimicking the flight of a bird. This exercise often gives a satisfying burn and pumps the chest full of blood, temporarily enlarging it.

Leg exercises

The legs are the biggest muscle group in the body and thus many people can lift the greatest amount of weight with their legs. However leg exercises can be very intense and dangerous if not performed properly.

Leg press involves getting in a seated machine and pushing a large surface away from you with your legs. The surface either has space for weight plates to be added or is connected to a set of weights that the user can alternate between.

Another popular exercise for the legs is barbell squats. Barbell squats are highly intense exercise that involves squatting down while holding a barbell on your shoulders.

Arm exercises

The arms are a smaller muscle group that sometimes get a disproportionate amount of attention. Many guys want to have the large biceps they see portrayed in media as a symbol of power and masculinity, this is why they are nicknamed the ‘glory muscles’.

Variations on the classic bicep curl are the best way to train your biceps. Don’t forget about your triceps which are on the back on your arms and are worked with triceps pulldowns.

Triceps are a larger muscle than the biceps and help make the arm look bigger overall.

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