Muscle is built when resistance is applied from an external force. This can come from barbells, dumbbells or the weight of the body itself. If you want to do exercises to build muscle, you need to execute proper form or else you can develop muscle imbalances and risk injury.
Bench Presses
The bench press is performed with a weighted barbell. This compound exercise targets your chest, triceps and shoulders. Lie face-up on the bench, grab the bar with a wide grip and lift if off the supports. Once you have the bar held straight above your chest, slowly lower it down by bending your elbows. When the bar lightly touches your chest, push back up and repeat.
Lateral Raises
A lateral raise is an isolation shoulder exercise that is performed with dumbbells. Stand with your feet hip-width apart while holding dumbbells in front of your thighs with your palms facing each other. While keeping a slight bend in your knees, hips, back and elbows, lift the weights up to your sides until your arms parallel the floor. Slowly lower the weights down and repeat.
Pulldowns
Wide grip pulldowns are performed on a lat pulldown machine. Attach a straight bar to the pulley and sit on the seat. After adjusting the pad to fit tight on your thighs, reach up and grab the bar with a wide grip. Lean back slightly, pull the bar down to chest height, raise it back up and repeat. While doing this exercise, keep your arms tight against your body.
Close-grip Push-ups
Close-grip push-ups are bodyweight exercises that work your triceps. Lie on your stomach with your hands slightly less than shoulder-width apart and your toes hip-width apart on the floor. Push yourself up and lift your hips in the air by contracting your abs. Once you form a straight line from your shoulders to your heels, slowly lower yourself toward the floor. When your chest is within a fist-width of the floor, push yourself back up and repeat. While doing this exercise, keep your arms tight against your sides.
Incline Twist Curls
Incline twist curls work your biceps and they are done with dumbbells and an incline bench. Lie back on the bench with your arms hanging straight down and your palms facing each other. After tightening your abs, lift the dumbbells up and twist your wrists so your palms are facing your chest. Squeeze your biceps forcefully, lower the weights back down and repeat.
Barbell Deadlifts
Barbell deadlifts work your legs and back simultaneously. Stand behind a weighted barbell that is resting on the floor. Bend down and grasp the bar with a wide grip. At this point, your knees and hips should be bent, your back should be straight and you should be looking straight ahead. After contracting your core, lift the bar off the floor and come to a standing position. Once you have held the bar for a full second, lower it back down and repeat.
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