Weight Training Exercises For Men

Men lift weights for various reasons, such as improving physical appearance, training for athletics, maintaining health, preventing injuries, or some combination of these. Regardless of their objectives, however, all men who participate in weight training programs can benefit from general exercises to strengthen all their major muscle groups. These exercises will build a solid foundation from which they can work toward individual goals.

Bench Press

The bench press strengthens your chest, shoulders and upper arms. Lie on your back on a flat bench. Position your head under a barbell supported by bar holders. Reach up and grasp the bar with both hands at least shoulder-width apart. With help from a spotter standing behind you, lift the bar off the holders and position it above your chest. Flex your arms and move your elbows sideways away from your body to lower the bar to your chest. Once the bar gently touches your body, powerfully extend your arms to press the bar back up to the starting position. Perform six to 12 reps for each set. Tell the spotter to provide assistance if you are unable to lift the bar.

Bent Over Rows

Bent over rows strengthen your upper back and shoulder muscles. Set a barbell on the floor and load it with your desired amount of weight. Stand upright about two feet behind the bar and then bend forward at the waist so your chest moves over the center of the bar. Reach down and grasp the bar with both hands about shoulder-width apart. Flex your arms and move your elbows upward and sideways, away from your body to lift the bar to the bottom of your chest. Slowly extend your arms to lower the bar back down, but do not allow it to touch the ground. Repeat for six to 12 reps per set.

Squats

Squats build your quadriceps, hamstrings, buttocks and lower back muscles. For safety purposes, perform squats inside a squat rack with safety bars on each side of your body to catch the bar if you fall. Also, have a spotter stand behind you to help in case you lose your balance or have trouble lifting the bar. Position the barbell on the rack at shoulder height and load it with weighted plates. Place your upper back and shoulders under the bar and grasp it with your hands on both sides. Lift the bar and step to the middle of the rack with your feet at least shoulder-width apart. Slowly lower your body as if you are sitting in a chair. Tell your spotter to say "up" when your thighs are parallel to the ground and then powerfully extend your hips and knees to stand back up. Keep your back as straight as possible throughout the movement. Do six to 12 reps for each set.