Over the years we’ve been on a mission to build muscle with ourselves and with our clients at NK Fitness. After much consideration and debate here are the ‘Big 5’ resistance training best exercises for building muscle. Let’s dive in!
1. The Mighty Squat – a must in any list of the Best Exercises for Building Muscle
Why it’s a game-changer: Squats are the king of lower body exercises. They target your quads, hamstrings, glutes, and core. Plus, they’re a compound movement, meaning they work multiple muscle groups simultaneously.
How to do it: Stand with your feet shoulder-width apart, toes slightly turned out. Lower your body as if sitting back into a chair, keeping your back straight. Push through your heels to return to the starting position.
2. The Classic Bench Press
Why it’s a must-do: Of course the bench press is one of the best exercises for building muscle! A staple for building chest, shoulder, and tricep strength. It’s a great way to challenge yourself and progressively overload your muscles.
How to do it: Lie on a flat bench with your feet flat on the floor. Grip the barbell with your hands slightly wider than shoulder-width apart. Lower the bar to your chest, then press it back up to the starting position.
3. The Powerful Deadlift
Why it’s a full-body blast: Deadlifts are a fantastic compound exercise that works your entire posterior chain, including your back, hamstrings, glutes, and core.
How to do it: Stand in front of a barbell with your feet hip-width apart. Hinge at your hips and knees to grab the bar with a wide grip. Lift the bar by straightening your hips and knees, keeping your back straight.
Deadlifts is a great movement for building muscle
4. The Versatile Pull-Up
Why it’s a bodyweight beast: Pull-ups are a challenging but rewarding exercise that targets your back, biceps, and forearms. They’re a great way to build upper body strength without weights.
How to do it: Grip a pull-up bar with your hands shoulder-width apart. Pull yourself up until your chin is above the bar, then lower yourself back down to the starting position.
5. The Shoulder-Building Overhead Press
Why it’s a top shoulder exercise: The overhead press is a compound exercise that targets your shoulders, triceps, and upper chest. It’s a great way to build strength and size in your shoulders.
How to do it: Stand with your feet shoulder-width apart, holding a barbell or dumbbells at shoulder height. Press the weight overhead until your arms are fully extended, then lower it back to the starting position.
Remember these rules when it come to the best exercises for building muscle:
- Proper form is key: Always prioritize proper form to prevent injuries and maximize results.
- Listen to your body: Don’t push yourself too hard, especially when you’re starting out.
- Progressive overload: Gradually increase the weight or resistance to continue challenging your muscles.
- Rest and recovery: Allow your muscles time to recover between workouts.
By incorporating these exercises into your routine and following these tips, you can build muscle, increase strength, and achieve your fitness goals. Happy lifting!