There are hundreds of gym exercises to choose, which is certainly enough to confuse any newcomer. For men, if your goal is to build muscle and strength, you should first concentrate on compound exercises that allow for the most weight to be lifted. Of course, big arms are a goal of most men, so its important to add some specialized biceps and triceps exercises to the mix.
Bench Press
The bench press is a classic power exercise and a great indicator of upper body strength. Lie face up on a bench and hold a barbell above your chest at around shoulder width. Push the bar straight up until your arms are fully extended without locking your elbows. Pause, then slowly returns the weight to the starting position. The bench press can result in stronger chest, shoulder and triceps muscles. A barbell can be replaced with dumbbells, resistance bands or a variety of bench press machines.
Squat
The squat is the exercise of choice for building strength in the lower body. Positions a barbell on your neck and shoulders, securing it with your hands at each side, and lower your body by bending at the hips and knees. Your thighs should be close to parallel with the ground. This is the starting position. Drive your body back to the standing position with an explosive motion. Pause at the top and slowly return to the starting position. The squat works the quadriceps, hamstrings, gluteals and hip muscles. The barbell can be replaced with dumbbells, resistance cables and a variety of squat machines.
Deadlift
The deadlift is one of the best ways to work the hamstrings. With your back straight and legs slightly bent, pull the barbell from the floor with a shoulder width grip until your body is fully extended. Technique is key to the effectiveness of this exercise. Push from your heels while bringing your hips forward on the upward motion. The barbell can be replaced by dumbbells and kettlebells. The deadlift works not only your hamstrings, but your lower back muscles as well.
Bent Over Row
The bent over row is one of the most popular exercises for working the back muscles. Bend slightly at the knees and bend at the hips until your torso is parallel with the ground. Grasp the bar, which is set on the ground below with an overhand grip. Pull the bar to your upper waist, pause, and return to the starting position slowly. This exercise works the major muscles of the back as well as the arms, and can be replicated with dumbbells, resistance bands and machines.
Shoulder Press
The shoulder press is a great exercise for working the shoulder muscles to their limit. Sit on an upright bench and grip a bar mounted in front of you at collarbone-height. Use your shoulder muscles to drive the bar directly upwards until the arms are fully extended before slowly returning to the starting position. This exercise targets the shoulders as well as the arms and upper chest. The barbell can be replaced with dumbbells, resistance cables or machines.
Biceps Curl
The biceps curl is popular for toning and building the biceps muscles. Grip a barbell at about shoulder width and extend your arms downwards. The barbell should be near waist level. Without moving your upper arms forward or pulling with your back, bring the barbell up by bending at the elbows until the bar is near your chest. Pause and return the bar to the starting position slowly. This exercise can be replicated with dumbbells, resistance cables and pulley attachments.
Triceps Extension
The triceps extension takes advantage of a gym's pulley system to work the triceps muscles. Face a high pulley and bend at the elbows to grip the overhead bar at about eye level. The elbows will rise slightly from the sides. Pull your elbows back towards your sides while extending your arms until they are pointing straight down. Pause, then slowly return to the starting position.
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