An inten­sive and high-qual­i­ty increase in mus­cle mass is the main goal of most men who reg­u­lar­ly vis­it the gym or per­form strength exer­cis­es at home. To achieve this goal as close as pos­si­ble, to make the work of build­ing mus­cle as pro­duc­tive as pos­si­ble and to achieve a pro­por­tion­al ath­let­ic fig­ure, you need to cor­rect­ly design a fit­ness pro­gram, includ­ing the best basic train­ing move­ments for mus­cle growth.

Exercises for the development of the muscles of the arms, chest and entire shoulder girdle

Exercises for the development of the muscles of the arms, chest and entire shoulder girdle

To stim­u­late the growth of the mus­cles of the upper limbs, the fol­low­ing set of exer­cis­es should be per­formed reg­u­lar­ly:

  • Push-ups on bars.

The exe­cu­tion tech­nique is quite sim­ple: you need to hang on the uneven bars, straight­en your elbows while inhal­ing and lift your own body weight. Then exhale and return to the low­er posi­tion. Such push-ups qual­i­ta­tive­ly work out the tri­ceps and chest mus­cles, and the inten­si­ty of the load exert­ed on these mus­cles can be adjust­ed by chang­ing the ini­tial posi­tion of the palms on the uneven bars.

  • French press.

This exer­cise can be per­formed with both dumb­bells and a bar­bell, while the posi­tion of the body can also be dif­fer­ent. Per­form­ing this bench press with a bar­bell in the prone posi­tion, you need to grab the neck with a direct grip, raise the pro­jec­tile above your face and bend your elbows, bring­ing the bar­bell to the top of your head. By includ­ing var­i­ous vari­a­tions of the French bench press in fit­ness train­ing, you can adjust the degree of load on indi­vid­ual mus­cle seg­ments of the tri­ceps.

  • Close grip bench press.

To per­form this bench press, you need to lie on a bench, take the bar­bell with an over­hand grip, plac­ing your palms on the neck as close to each oth­er as pos­si­ble. While inhal­ing, squeeze the work­ing weight, and at the peak of the load, exhale and return the pro­jec­tile to its orig­i­nal posi­tion. This exer­cise effec­tive­ly forms the relief of the tri­ceps, giv­ing it a beau­ti­ful shape.

  • Bend­ing the arms with lift­ing the bar­bell for biceps.

Stand up straight, grab the bar­bell with a medi­um grip, point­ing your wrists away from you. Inhale and bend your elbows, bring­ing the pro­jec­tile to the upper chest. Exhale and low­er the bar, try­ing not to ful­ly extend your elbows so as not to injure them. If you use a nar­row grip width dur­ing fit­ness train­ing, then in this way you can work out the inter­nal mus­cle seg­ments of the biceps.

  • Bend­ing the arms with lift­ing dumb­bells and turn­ing the wrists to work out the biceps.

Stand­ing straight, take the dumb­bells so that the wrists are direct­ed to the hips. Inhale and, bend­ing your elbows, bring the pro­jec­tile to your shoul­der, while turn­ing your wrists to the body.

In order to pro­vide a high-qual­i­ty pow­er load on the mus­cles of the shoul­der gir­dle, it is nec­es­sary to include the fol­low­ing train­ing move­ments with weights in the fit­ness pro­gram:

  • Bench press behind the back of the head in a sit­ting posi­tion.

Keep­ing your back straight, take the pro­jec­tile so that the bar is behind your head at neck lev­el, inhale and squeeze the bar up. Exhale and bring the pro­jec­tile behind your head again. This exer­cise works the frontal and mid­dle sec­tions of the delta, as well as the top of the trape­zoid.

  • Breed­ing dumb­bells in an incline.

Stand­ing straight, tilt the body, keep­ing your back straight. From a posi­tion in which the arms with dumb­bells are freely low­ered along the low­er limbs, you need to spread the shells to the sides, rais­ing them no high­er than shoul­der lev­el. These weight­ed rais­es are very effec­tive in shap­ing the del­toid mus­cle.

  • Pull bar to the chin.

Stand up straight, grab the bar with an upper mid­dle grip and, while inhal­ing, pull the bar to your neck, spread­ing your elbows to the sides. Exhale and low­er the pro­jec­tile to the start­ing posi­tion. This ele­ment of fit­ness train­ing is most often used to draw a clear relief bor­der between the del­toid and trapez­ius mus­cles.

This sim­ple but effec­tive trape­zoid exer­cise is done like this: stand up straight, hold­ing the dumb­bells with your arms out­stretched near your hips, raise your shoul­ders as high as pos­si­ble and low­er them with­out bend­ing your elbows.
To pump up the pec­toral mus­cles, you need to per­form the fol­low­ing exer­cis­es:

  • Bar­bell and dumb­bell press­es, lying on a hor­i­zon­tal and inclined bench.

All of their vari­eties are aimed at increas­ing the mus­cle mass of the chest. Using var­i­ous vari­a­tions of the press­es, you can work out every­thing, includ­ing the small­est, pec­toral mus­cles, as well as involve the tri­ceps, deltas, and sta­bi­liz­er mus­cles.

  • Breed­ing dumb­bells in a prone posi­tion.

Lie down on a bench, stretch the dumb­bells in front of the chest, slight­ly bend the elbow joints and spread the upper limbs to the sides. This exer­cise con­tributes to the for­ma­tion of the relief of the chest.

Lying on a bench, take a dumb­bell with both hands, fix­ing it on out­stretched arms in front of your face. Inhale and as you exhale, bring the pro­jec­tile to the top of your head. Slow­ly return the dumb­bell to the start­ing posi­tion.

Basic fitness workout for back and leg muscle growth

Basic fitness workout for back and leg muscle growth

The mus­cles of the back and low­er extrem­i­ties deserve no less atten­tion than the mus­cles of the upper body. Only by com­pre­hen­sive­ly work­ing out both the top and the bot­tom, it is pos­si­ble to achieve a pro­por­tion­al devel­op­ment of the body. To increase the vol­ume of mus­cles in the low­er extrem­i­ties, you need to per­form the fol­low­ing basic train­ing move­ments dur­ing fit­ness class­es:

  • Dead­lift.

Stand in front of a bar­bell on the floor. Bend over, keep­ing your back straight and pulling your pelvis back, grab the bar, lift the pro­jec­tile, lead­ing it along a ver­ti­cal path clos­er to the low­er limbs. Fix the pro­jec­tile in the upper posi­tion for a few sec­onds and low­er it. When doing this exer­cise, you need to keep your knees and elbows slight­ly bent and always keep the spine straight.

  • Squats with a bar­bell fixed on the shoul­ders.

Stand­ing straight, remove the bar­bell from the rack, sit down a lit­tle under the bar, put the pro­jec­tile on your shoul­ders, name­ly on the del­toid mus­cle, take a step back from the rack and sit down, mov­ing your pelvis back, but with­out bend­ing your spine. Stay in a squat, in which the but­tocks are just below the knees, for a few sec­onds and, push­ing off with your heels, straight­en up, first rais­ing the pelvis, and then unbend­ing the low­er limbs.

To pump back mus­cles in fit­ness class­es, you need to add the fol­low­ing train­ing ele­ments:

  • Pull-ups.

The vari­ety of pull-up options, the essence of which is to lift the weight of your own body while hang­ing on the hor­i­zon­tal bar, allows you to work out a large num­ber of mus­cle groups of the back and shoul­der gir­dle.

  • Bent over bar­bell.

This ele­ment of fit­ness is used as a sup­ple­ment to the dead­lift and is tech­ni­cal­ly per­formed in almost the same way. The dif­fer­ence lies in the posi­tion of the body — it should be tilt­ed at an angle of 45 degrees.

  • Ver­ti­cal trac­tion behind the head, per­formed in a block sim­u­la­tor.

When per­form­ing this exer­cise, you need to work with your hands strict­ly in the plane of the body and con­trol that the upper limbs do not pro­trude back­ward. By reg­u­lar­ly per­form­ing head pulls, you can quick­ly form a mas­cu­line /-shaped body sil­hou­ette.

Recommendations for conducting fitness classes

Hav­ing decid­ed on the best exer­cis­es for build­ing mus­cle mass, you need to cor­rect­ly orga­nize the train­ing process so that the work is as pro­duc­tive as pos­si­ble. To do this, you must fol­low a num­ber of rec­om­men­da­tions:

  • Before per­form­ing the basic com­plex, it is nec­es­sary to con­duct a warm-up. You need to com­plete a fit­ness work­out with a hitch. Dur­ing the hitch, it is nec­es­sary to stretch the mus­cles on which the load was applied;
  • the opti­mal num­ber of sets and rep­e­ti­tions in each of them for build­ing mus­cle mass is 4–5 sets of 3–8 rep­e­ti­tions;
  • the work­ing weight must be select­ed so that the last rep­e­ti­tion in the approach is done on the verge of mus­cle fail­ure.


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