If you long to develop large, strong muscles around your body and burn excess body fat in the process, you must adhere to a consistent program of aerobic exercise, strength training and nutritious eating. Three basic exercises that target most of your major muscle groups are the bench press, pullup and squat. Bench presses target your pectoral muscles, or chest, while pullups strengthen your back and arms, and squats target your lower body.
Bench Press
Step 1
Lie on your back on a flat weight bench with a barbell placed on the rack above your head. Keep your feet flat on the floor and maintain a straight back. Grip the bar at shoulder-width, with your palms facing the ceiling.
Step 2
Lift the bar from the rack and lower it to your chest by bending your elbows. Draw in a deep breath.
Step 3
Push the bar straight into the air by straightening your arms as you exhale. Lower the bar to your chest and repeat this exercise for two to four sets of eight to 10 repetitions.
Pullups
Step 1
Grasp the pullup bar with your hands placed slightly wider than hip-width. Keep your palms facing away from your body.
Step 2
Bend your knees to lift your feet off the ground. Bend your elbows and lift your body upward toward the bar until your neck reaches the height of your hands.
Step 3
Lower your body slowly toward the ground without allowing your feet to touch the floor. Repeat this exercise for three sets of 10 repetitions.
Squats
Step 1
Hold a barbell on your lower shoulders and grasp the bar at hip-width to keep it securely in place. Stand with your feet slightly wider than hip-width, keeping your back straight, abdomen tight and looking forward.
Step 2
Bend at your hips and knees, and lower your buttocks toward the floor. Continue lowering your body until your thighs are at least parallel to the floor, but preferably, lower your buttocks slightly lower than this point.
Step 3
Hold this position for one count before straightening your legs to stand straight again. Perform two to four sets of eight to 15 repetitions of this exercise.
Tips and Warnings
- Perform strength training exercises for every major muscle group, including your chest, shoulders, back, arms, abdomen and legs, at least twice a week along with at least 150 minutes of moderate activity or 75 minutes of intense aerobic exercise. Strive to consume lean protein and complex carbohydrates while avoiding saturated fat. For best fat loss results to show off your newly developed muscle, consume five or six small meals a day to keep your metabolism revved up and to prevent hunger.
Things You'll Need
- Barbell
- Weight bench
- Pullup bar
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