Bodybuilding is a game of patience and dedication with a limitless hard work. However, by doing correct Bodybuilding Exercises one can see results in a perfect manner. As soon, you start getting stronger your form of doing exercises will also start getting better. Form & position of doing any exercise is most important thing. Knowing about the most important bodybuilding exercises is also beneficial in long run.
Let’s discuss some of the ‘must do’ bodybuilding exercises, which every newbie or a beginner should do. But, a correct form is ‘The most’ important thing to remember while Bodybuilding exercises.
Involving a straight bar, with the palm facing outwards, this exercise uses the full range of motion. As the palms or sole faces outwards for the entirety of motion, these muscles are worked up well leading to strong bulging biceps.
Incline dumbbell Curl
One of the best exercises, it helps prevent momentum from dominating back movement because it significantly limits it. This causes maximum stress to develop on bicep muscles, pushing one deeper, while maintaining proper shape for best results.
This again is a potent yet classic triceps isolating exercise. It works up the triceps right from the elbow to the lats. With elbows close together pointing upwards, downward bar movement towards the forehead ensures maximum triceps utilization. The catch with this exercise is that one is tempted to flare the elbows out while lifting weights, but DON’T give in at all.
Close Grip Barbell Bench Press
Another classic, this exercise involves lying on a flat bench with a shoulder wide grip and lifting a barbell, holding it straight above with locked arms, forming the starting position. The key to this routine is to maintain steady downward motion until the bar rests on the middle chest. In contrast to the normal bench press – the elbows must lie close to the body at all times to maximize triceps participation.
One of the finest exercises aimed at developing deltoids(triangular muscle on the top of the shoulder), this one gives an added advantage of working up triceps in addition. This should not be performed similar to a push press wherein one bends his/her knees and explodes up. The sole focus should be on working up the shoulders for attaining fine shape and cut.
Seated Dumbbell Press
Dumbbells serve better purpose than barbells in working up deltoids. Dumbbell press causes more sideways hand movement, which helps in targeting the middle of the delts which are quintessential when it comes to width, weight and general roundness.
Touted as one of Arnold Schwarzenegger’s must have’s in his core routine, Bench presses are highly efficient in muscle growth for it aids one to use heavier weights than other upper body exercises, resulting in a bulging beautifully formed chest.
Incline Dumbbell Bench press
The muscle this exercise works up helps in giving one’s pecs that extra pop. With a bench inclined at a 45-degree tilt, lying flat, hold a dumbbells pair over the chest with arms straight and palms turned slightly towards the feet. Lower the dumbbells now at chest level, press them back to original position and repeat this in a loop comprising 8-10 reps.
Wide Grip Pullups
Woah !! This one could actually help one attain a smashingly wide back. As straightforward as they may seem, they are far more intensive than their normal grip siblings. With a grip wider than shoulder width, one needs to come all the way down to perform one efficient rep.
This is one exercise which has always withstood the test of time. No points for guessing that it still ranks numero uno for back development. Nothing compares to a heavy weighted deadlift for adding oodles of mass to one’s back. In response to working up all muscles of the back( basically all the muscles in the body :p) , hormonally too it is extremely favorable to attaining a leaner model of someone.
This exercise continues to be a crowd puller and is often cliched for developing legs. It incorporates a slight variation to the natural squat wherein one keeps the bar high up on the traps while taking a stance narrower than usual. This allows your torso to stay absolutely upright, with knees exactly over the toes. This helps in working up the hamstring beautifully.
Another favorite, this routine involves sitting down on the machine with legs on the platform at a medium foot stance. With the legs and torso at a perfect right angle, the platform is pressed up until the legs are fully extended in front. The important thing here is that the upward push must involve the heels primarily.