Body-Gain Exercises

Squats

Description:

Builds muscle in the quadriceps, hamstrings, glutes, and lower back. Enhances overall lower body strength and stability.

How to Perform:

  • 1.Stand with your feet shoulder-width apart and your chest up.
  • 2.Lower your body by bending your knees and hips as if sitting back into a chair
  • 3.Keep your weight on your heels and lower until your thighs are parallel to the ground.
  • 4.Push through your heels to return to the starting position.

    • Bench Press

    Description:

    Targets the chest, shoulders, and triceps. Builds upper body strength and muscle mass.

    How to Perform:

  • 1.Lie flat on a bench with feet firmly on the floor.
  • 2.Grasp the barbell with a grip slightly wider than shoulder-width and lower it to your chest.
  • 3.Push the barbell back up to the starting position.

    • Deadlifts:

    Description:

    Engages multiple muscle groups, including the back, glutes, hamstrings, and core. Improves overall strength and functional fitness.

    How to Perform:

  • 1.Stand with feet hip-width apart and grip the barbell with an overhand grip.
  • 2.Keeping your back straight, lift the barbell by extending your hips and knees.
  • 3.Lower the barbell back to the ground with control.

    • Pull-Ups

    Description:

    Strengthens the upper back, biceps, and shoulders. Enhances grip strength and upper body muscle definition.

    How to Perform:

  • 1.Hang from a pull-up bar with hands slightly wider than shoulder-width apart.
  • 2.Pull yourself up until your chin is above the bar.
  • 3.Lower yourself back down to the starting position.

    • Overhead Press

    Description:

    Targets the shoulders, triceps, and upper chest. Builds upper body strength and enhances muscle mass.

    How to Perform:

  • 1.Stand with feet shoulder-width apart, holding a barbell at shoulder height.
  • 2.Press the barbell overhead until your arms are fully extended.
  • 3.Lower the barbell back to shoulder height.

    • Bent-Over Rows

    Description:

    Works the upper and middle back, including the lats and rhomboids. Improves back strength and posture.

    How to Perform:

  • 1.Bend at the waist with knees slightly bent, holding a barbell with an overhand grip.
  • 2.Pull the barbell towards your lower ribcage, squeezing your shoulder blades together.
  • 3.Lower the barbell back to the starting position.

    • Dumbbell Curls

    Description:

    Isolates the biceps, improving arm strength and muscle definition.

    How to Perform:

  • 1.Stand with feet hip-width apart, holding a dumbbell in each hand with palms facing up.
  • 2.Curl the dumbbells towards your shoulders by bending your elbows.
  • 3.Lower the dumbbells back to the starting position with control.

    • Leg Press

    Description:

    Similar to the lateral raise but using a cable machine for constant tension.

    How to Perform:

  • 1.Targets the quadriceps, hamstrings, and glutes. Allows for heavy loading and promotes lower body muscle growth.
  • 2.Sit on the leg press machine with feet shoulder-width apart on the platform.
  • 3.Push the platform away by extending your legs.
  • 4.Slowly return the platform to the starting position by bending your knees.

    • Chest Flyes

    Description:

    Isolates the chest muscles, particularly the inner and outer pectorals. Enhances chest muscle definition.

    How to Perform:

  • 1.Lie flat on a bench with a dumbbell in each hand, arms extended above your chest.
  • 2.Lower the dumbbells out to the sides with a slight bend in your elbows.
  • 3.Bring the dumbbells back together above your chest.