The ONLY 3 Exercises You Need That Will Guarantee Muscle Gain
There`s a whole host of exercises that promote muscle growth regardless of your fitness level. If you`re new to this, then it can take a bit of your time to learn which exercises will give you maximum results. Your workout just needs the three golden exercises: Bench Press, Pull-up, and Deadlift.
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In a nutshell:
The ONLY 3 Exercises You Need That Will Guarantee Muscle Gain
In addition, we also have some alternatives for each so they can take turns if you want to.
1. Bench Press
The barbell bench press is like the bread and butter of building the chest.
And true enough, this exercise is designed to build muscle size and body strength, particularly in the upper body.
The barbell bench press requires you to lie flat on the bench for better muscle stability and improved ability to lift a heavy amount of weight.
Next, grip the barbell with hands slightly wider than shoulder width, positioning the bar directly over your shoulders.
Press your feet firmly into the ground, keep your hips on the bench, engage your core and maintain a neutral spine position.
Lower the bar to chest level, about nipple level, letting the elbows bend out to the side, about 45 degrees away from the body.
Stop descending when your elbows are just below the bench.
Press your feet into the floor when pushing the bar back up to return to starting position.
2. Keep the bar in line with your wrist and elbows and ensure it performs in a straight line.
3. Arching isn`t necessarily bad depending on your goals but ensures that most of the arch comes from the mid to upper back and not your lower back.
4. With every rep, the bar should touch your chest.
5. As the bar goes down, aim for your breastbone or slightly below depending on the length of your upper arm.
7. Squeeze the bar as tightly as possible for greater shoulder stability.
8. Ensure the shoulder blades stay retracted and don`t allow them to change position as you press.
Utilize your legs by pushing your feet into the floor and squeezing your glutes to stabilize the pelvis.
The glutes and shoulder blades should maintain contact with the bench throughout the entirety of the movement.
Dumbbell Shoulder Press
Next up is the pull-up, a very popular exercise but one that`s hard to execute.
The pull-up is a classic yet quite challenging strength training exercise.
The reason isn`t necessarily because of your insufficient upper body strength but is actually plain physics.
That`s because pull-ups require lifting your entire body mass straight up with the use of only your upper body muscles.
Notwithstanding the difficulty, what makes the pull-up a very worthwhile exercise is the fact that it intensely engages almost every muscle in the upper body.
As such, it`s one of the handful of exercises that build both strength and definition.
First off, position yourself under the center of a pullup bar.
Second, reach up and grip the bar with both hands and palms facing away from you and arms extended straight overhead.
Ensure that your hands are a bit more than shoulder-width apart.
Press your shoulders down and bring your shoulder blades toward each other, like you`re using them to squeeze a lemon.
Now, lift your feet until it`s completely off the floor then cross your ankles.
Lift your chest slightly and pull.
Draw your elbows down to your body until your chin is above the bar.
2. If the bar is high enough, keep the legs straight and in front of your body in a hollow body position.
5. Lower to almost full extension of the elbow but avoid a complete lockout as this can excessively strain the elbow and shoulder.
Alternates:
Alternates:
Lat Pull-Down
Even elite bodybuilders and top global strength coaches will agree with the fact that deadlift is among the top exercises for packing on size.
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