Building muscles is not easy. There’s a process involved that, if followed consistently can bring the desired results that you’re looking for. The process can be incredibly complicated or it can be very basic. For most, the basics are enough and only involve a few simple movements that don’t require a lot of time or expensive equipment to perform. You may find it hard to believe, but these core exercises can help you build a lot of muscle.
3 Core Exercises:
As you may already know, squats are primarily a leg building exercise. The main muscle groups used are quadriceps, hamstrings, and gluteus, while the secondary muscles include the adductors, lower back and even your shoulder muscles. Since many muscle groups are used, squats have the potential to be the biggest muscle builder.
Squatting can be very stressful on the lower body, particularly the knees. Warm ups/light squats are recommended before performing this exercise because heavy weights will be lifted. To perform the squat, rest the barbell across your shoulders standing up straight. Bend at the knees and hips and lower the barbell down until your thighs are nearly parallel to the floor. Push your body back up to the starting position.
The bench press is very simple and yet a powerful exercise that primarily targets the pectorals, deltoids, and triceps. It’s the biggest upper body exercise because it allows you to lift the most weight at once. To do a bench press, lie on your back on a flat bench, grip the barbell wider than shoulder grip, lift from the cradle, lowering the bar straight down onto your chest and then push back up again.
Wide grip Chin Up
The wide grip chin up is an exercise that most people will likely not be able to do without some training on their back first. The exercise targets the laterals, the upper back, biceps and forearms. The exercise is performed by holding the bar in a wide grip, wider than your shoulders, with palms facing outward. You can start in a hanging position with your arms fully extended. Next, you pull your body up until you can pull your chin over the bar. Then you lower yourself back to the starting position.
This exercise is very demanding on the body and is an effective test of a lifters’ muscle. If you can do one chin up, start by using an assisted chin up machine and lateral pull down to strengthen your back muscles first. When attempting to do any of these exercises, don’t forget to consult with your doctor before making any attempts, especially if you don’t have any prior training or experience in lifting weights.