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
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.
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
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:
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:
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: