Bodybuilding is a demanding sport that involves sculpting and transforming your body. This is not always an easy task. While simple bodybuilding workouts certainly exist, they require hard work and discipline. The results can be rewarding if you are willing to invest time and effort.
Bench Press
The triceps are the main muscles targeted by the bench press. Lie on a bench on your back. Place your head at the top of the bench and tuck your feet underneath the bench on either side. With your back arched, lift the barbell out of the rack and lower it to your chest. Pause for a moment before you lift the barbell back up. When lifting the barbell, do so with a great amount of force. Your bar, elbow and wrist should be kept in line during the entire workout, and your elbows should remain tucked inward toward your body.
Box Squat
The box squat mainly targets the quadriceps. Its name comes from the fact that a box enables you to maintain consistency when doing your squats. The box squat allows you to squat to desired depth and develop explosive strength, notes BodyBuilding.com. Stand in a power rack with a box at the appropriate height behind you. Lean forward with your head and shoulders under the barbell and lift it onto the back of your shoulders. Squat until you are seated on the box. When standing up, place the weight on your heels rather than your knees. To place more focus on your glutes, back and hamstrings, place your feet farther apart. Place them closer together to focus more attention on your quadriceps.
Pull-ups
Pull-ups are excellent for developing your shoulders, back and arms while increasing your strength. Place your hands slightly wider than shoulder-width apart on the chinning bar. Allow yourself to hang from the bar and then pull yourself up. Continue to pull up until your chin reaches above the bar. If possible, pull up so that your chest reaches the bar. When you have reached the top of the exercise, pause for two seconds and slowly lower yourself to the starting position. Next, pull up so that the bar touches the back of your neck. Pause for two seconds and then lower to the starting position.
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