Many exercises build muscle, but the best are all compound lifts that work the largest muscles of the body, and the smaller at the same time. The list includes: squats, dead lifts, bench presses, military presses, chin-ups, barbell rows, glute-ham raises, dips, front squats, and good mornings. These exercises demand proper technique, so ensure that you are performing them correctly. Consult your physician before beginning a diet or exercise program.
Squats and Front squats
The squat is performed by placing a barbell on your upper back, not your neck, backing out of the rack, and bending at the hips and knees until the legs at the top surface of the hip joint are below the legs at the top surface of the knee joint, then standing back up. Never round your back, nor allow your knees to drift in or out. Your knees should track straight over your toes. The front squat is performed in a similar manner, but the bar is held on the front of the shoulders in the clean grip, where your hands are under the bar palms up and your upper arms are parallel to the ground. Both exercises, performed correctly, will stimulate a strong hormonal response.
Dead Lifts
The dead lift is when you approach a bar on the ground, place your shins just against the bar, and without rounding your back, bend down and pick up the bar, not stopping until you are standing erect. Never bend your arms when dead lifting. In addition to working the legs, the dead lift is one of the best back exercises possible, as it works both the lower back and trapezius. This exercise will also work your core, as your abdominals and obliques will be recruited to stabilize you while you are pulling the bar.
Good Mornings
This is another excellent exercise that many people never perform. Like the squat, you place a barbell across your upper back with your feet at least shoulder-width apart. Holding the barbell tightly, and without rounding your back, bend your knees slightly, then lean forward at the hips until your torso is close to parallel to the ground, then straighten back up. This exercise works the hamstrings, or the back of the thighs, the hips, the lower back, and your core.
Pushing Exercises
Bench pressing works the chest, shoulders and triceps, and is performed while pushing a bar away from you while lying on your back. Military pressing, or pressing a bar overhead, works the shoulders and triceps directly, as well as recruiting musculature in the upper chest and back for stability while performing the exercise. Dips are performed by bracing yourself on a stand with your arms locked, then lowering yourself by bending your elbows. This also works the chest, shoulders and triceps.
Work Your Back
Train your back, and train it heavily. The largest muscles of the upper body are the latissimus dorsai, which are located on your back. Chin-ups or pull-ups not only work these muscles, they also work many smaller, supporting muscles that provide stability for the shoulder joint. Rows work the same muscles, but in a different plane and in a slightly different manner. Rows can be performed with barbells or dumbbells, and both exercises also work the biceps and forearms.
References
- "Medicine & Science in Sports & Exercise"; Biomechanics of the knee during closed kinetic chain and open kinetic chain exercises; R.F. Escamilla, G.S. Fleisig, K. Yamashiro, T. Mikla, R. Dunning, L. Paulos, J.R. Andrews; Dec.; 2010
- "Medicine & Science in Sports & Exercise"; A three-dimensional biomechanical analysis of sumo and conventional style deadlifts; R.F. Escamilla, G.S. Fleisig, K. Yamashiro, T. Mikla, R. Dunning, L. Paulos, J.R. Andrews; Dec.; 2010
- "Journal of Strength & Conditioning Research"; Effects of Variations of the Bench Press Exercise on the EMG Activity of Five Shoulder Muscles; Chris Barnett, Vaughan Kippers, Peter Turner; 1995
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