Best Bodybuilding Exercises

Best body building exercises for various body parts:

SHOULDERS

BEST: STANDING BARBELL OVERHEAD PRESS MAJOR MUSCLES WORKED: MIDDLE AND FRONT DELTS, TRAPEZIUS, TRICEPS, UPPER PECTORALIS, SERRATUS ANTERIOR

          If you wait too long in your workout to get it in, you'll be too fatigued to really train your delts with the intensity they need. While delts can usually be trained in a slightly higher rep range, this movement should be done similar to a bench press. Vary the reps from strength (three reps per set) to hypertrophy (8-12 reps per set).

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QUADS

BEST: FRONT SQUAT MAJOR MUSCLES WORKED: QUADRICEPS, GLUTEUS MAXIMUS, HAMSTRINGS

          Not only does this exercise require leg strength, it also requires a strong upper back and core. If you lack flexibility, it's okay to either cross your arms over the bar or use lifting straps to hold the bar in a pseudo front-rack position.

CHEST

BEST: BARBELL BENCH PRESS MAJOR MUSCLES WORKED: PECTORALIS MAJOR AND MINOR, ANTERIOR DELTOID, TRICEPS, SERRATUS ANTERIOR

          Put the bench press at the front of your workout for heavy sets in lower rep ranges. Your grip width impacts the amount of bar you can move. Research suggests a grip in which your forearms are 90 degrees to the floor (completely perpendicular) when the bar is in the down position.

BICEPS

BEST: DUMBBELL CURL MAJOR MUSCLES WORKED: BICEPS, BRACHIALIS, BRACHIORADIALIS, PRONATOR TERES

          Do biceps moves after multi-joint pulling exercises for back if you're training them on the same day. If you follow a body-part split with a dedicated arm day, try loads in the heavier end of the muscle-building rep range for sets of 8.

BACK

BEST: BENT-OVER BARBELL ROW MAJOR MUSCLES WORKED: LATISSIMUS DORSI, TRAPEZIUS, REAR DELT, RHOMBOID, TERES MAJOR, LOWER BACK, BICEPS

          Again, do heavy sets in lower rep ranges, about 6-8 or 8-10 reps. The Smith-machine version is a good substitute; it locks you in the vertical plane, but your body has to be in the exact precise position relative to the bar. You can also try the reverse-grip version for a change, which puts slightly more emphasis on the lower lats and biceps.

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TRICEPS

BEST: WEIGHTED PARALLEL-BAR DIP MAJOR MUSCLES WORKED: TRICEPS, ANTERIOR DELT, UPPER PECTORALIS MAJOR

         To work in a muscle-building rep range, you're probably going to need a belt that allows you to hang added plates from your waist. Doing endless reps with just your body weight won't elicit much of the muscle-building effect you're after. As with any multijoint triceps exercise, do heavy dips first in your workout, adding weight so you can train toward the lower end of the target rep range of 8-10.

HAMSTRINGS

BEST: ROMANIAN DEADLIFT MAJOR MUSCLES WORKED: HAMSTRINGS, GLUTEUS MAXIMUS, LOWER BACK

          Stick to the 8-12 reps, but really push the weight. If you've never done RDLs before, watch yourself in a mirror from the side. Your goal is to have minimal changes in knee angle and to really force your hips backward. Keep your shoulders locked in, a big chest, and really fire the glutes on the way up. A good rule of thumb for how far back to stick your glutes is to keep reaching until your hammies start to quiver.

Bodybuilding has got a bad reputation, but this reputation is undeserved. Bodybuilding is just as effective as or even more effective than many other forms of fitness.

1. Bodybuilding is better at lengthening your muscles than yoga or stretching in general. And no, bodybuilding doesn’t make you clumsy or ‘muscle-bound’.
2. Bodybuilding is one of the safest forms of exercise in the world, much safer than pretty much every team sport, running, Powerlifting, Olympic Weightlifting or CrossFit.
3. Bodybuilding is very functional. A low body fat percentage and increased muscle mass improve performance in almost every activity.
4. Bodybuilding is generally just as effective as physical therapy and more effective than chiropractic, massage, endurance training, stretching, ergonomics and general physical activity in the treatment of most injuries and neuromuscular disorders.
5. Bodybuilding makes you live longer.
6. Bodybuilding is the most effective way to get toned and burns more calories than Body pump or Zumba classes.
7. Bodybuilding makes you happier.

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