If you want to build muscle, you have to put stress on them. Body weight exercises, free weight exercises and weight machine exercise are all options for increasing muscle size. Muscle tissue increase is called hypertrophy. The major muscle groups of your chest, back, legs, shoulders and arms can all become larger if consistently targeted with strength training exercises.
Sled Seated Leg Press
The sled seated leg press exercise is performed on a leg press machine. The leg and glute muscles are strengthened by a sled seated leg press. The quad muscles on the front of your thighs are especially built on the leg press.
Sit on the machine to do the exercise with your feet on the platform in front of you. Center your feet hip-width apart on the platform and point your toes toward the ceiling. Press your back flat into the seat and hold the handles. Bend your knees in line with your toes and slide the seat forward to prepare for a leg press. Then, press your legs straight by pushing through your heels. Straighten your legs but do not lock your knees.
Bent-over Barbell Row
The bent-over barbell row is a back exercise that also hits the back of your shoulders and your biceps. A barbell is considered a free weight as it is not connected to a weight machine or other stabilizing object. Dumbbells, kettlebells and medicine balls are also free weights. Dumbbells or kettlebells can be used to do a bent-over row as well. To do a bent-over barbell row, stand in front of a barbell with your feet shoulder-width apart. Bend over with a flat back and grab the barbell with your hands shoulder-width apart, palms facing your feet. Lift your torso so it is parallel to the floor. The arms are straight. Next, raise the barbell toward your chest by bending your elbows. Pull your shoulders back too. Lower the barbell until your arms are straight but keep your back parallel to the floor.
Bent Knee Push-Up
The bent knee push-up builds muscle in your chest, triceps and shoulders using the weight of your body. The only drawback to body weight exercises is it is more difficult to adjust the difficulty of the exercise since you cannot add more weight or use a heavier barbell. If you want to build muscle, you have to subjectively use moderate to heavy weight. The benefit is you can do a bent knee push-up anywhere.
To perform a bent knee push-up, kneel on the floor. Bend forward and place your hands shoulder-width apart with your arms straight. Scoot your knees back so they are behind your hips and straighten your spine. Bend your elbows outward and bring your torso as close to the floor without touching it. Lift your torso back up and straighten your arms to complete a bent knee push-up.
Member Comments