10 Best Workouts for Bodybuilding
- egedirichard
- Oct 29, 2024
- 6 min read
Visiting the gym doesn’t guarantee you’ll have a unique body physique and acquiring home gym equipment doesn’t mean your body will start looking awesome automatically. You need the best workout technique to fulfil your dream body structure.
With or without gym equipment, it is possible to develop a magnificent body physique. With just the right workout technique, your body will feel a sense of development taking place and get ready to be asked a lot of questions on how you got an awesome physique because you will have an amazing physique after practising the workouts listed in this article.
So are you ready to be awesome and attractive? Read through, get your equipment where necessary and take your body physique to the next level!!
Table of Contents
Conclusion
10 Best Workouts for Bodybuilding
1. Squats
Squats are a fundamental lower body exercise that targets the quadriceps, hamstrings, glutes, and lower back. They are included on the list for their effectiveness in building overall lower body strength and muscle mass.
Additionally, squats are a functional movement that translates to real-life activities and sports, making them a valuable addition to any bodybuilding routine.
How to do a Squat
Start by standing with your feet shoulder-width apart.
Bend your knees and push your hips back, as if you're sitting in a chair.
Squat down until your thighs are parallel to the floor, and your knees are aligned with your ankles.
Push through your heels to return to the starting position.
Keep your back straight and core engaged, and avoid letting your knees go past your toes.
2. Deadlifts
Deadlifts are a compound exercise that primarily targets the posterior chain, including the lower back, glutes, and hamstrings. They are included on the list for their unparalleled ability to build overall strength and muscle mass.
Deadlifts also promote core stability and are beneficial for improving posture and preventing injury.
How to do a Deadlift
Start by standing with your feet hip-width apart, and hold a barbell with an overhand grip.
Bend your knees and hinge forward at the hips, lowering the barbell down toward the floor.
Keep your back straight, and keep the bar close to your body.
When the barbell reaches the floor, pause briefly.
Engage your glutes and hamstrings to push through your heels and return to the starting position.
3. Pull-Ups
Pull-ups are an excellent upper body exercise that targets the back, biceps, and forearms. They are included on the list for their effectiveness in building upper body strength and muscle mass.
Pull-ups are a challenging bodyweight exercise that offers great functional strength benefits, making them essential for any bodybuilding regimen.
How to do a Pull-up exercise
Grab a pull-up bar with an overhand grip and hang with your arms fully extended.
Engage your core and squeeze your shoulder blades together.
Pull yourself up until your chin is above the bar.
Slowly lower yourself back down to the starting position.
Avoid swinging or using momentum to complete the movement.
4. Bench Press
The bench press is a classic upper body exercise that targets the chest, shoulders, and triceps. It is included on the list for its effectiveness in building upper body strength and muscle mass.
The bench press also allows for heavy loads to be lifted, making it a key exercise for overall upper body development.
How to do the Barbell Bench Press:
Start by lying on a flat bench, with your feet flat on the floor.
Grab the barbell with an overhand grip, just outside shoulder-width apart.
Unrack the barbell and bring it over your chest, with your arms fully extended.
Lower the barbell until it's just above your chest, then press it back up to the starting position.
Keep your back flat on the bench and your core engaged throughout the movement.
5. Military Press
The military press is a shoulder-dominant exercise that targets the deltoid muscles and triceps. It is included on the list for its effectiveness in developing shoulder strength and stability.
Military presses also engage the core and promote overall upper body strength, making them a valuable addition to any bodybuilding routine.
How to do the Military Press
Start by standing with your feet hip-width apart, and hold a barbell with an overhand grip.
Bring the barbell up to shoulder height, resting it on the front of your shoulders.
Press the barbell up over your head, extending your arms fully.
Pause at the top, then slowly lower the bar back down to the starting position.
6. Bent Over Barbell Rows
Bent-over barbell rows are a compound exercise that primarily targets the back, including the lats and rhomboids. They are included on the list for their ability to improve back strength and posture.
Bent-over rows also engage the biceps and forearms, making them a valuable addition to any strength training program.
How to do the Bent Over Barbell Row
Start by standing with your feet hip-width apart, and hold a barbell with an overhand grip.
Bend forward at the hips, keeping your back flat and your core engaged.
Let the bar hang straight down from your shoulders, with your arms extended.
Pull the bar up towards your chest, leading with your elbows.
Pause at the top, and squeeze your shoulder blades together.
Lower the bar back down to the starting position.
7. Dumbbell Lunges
Dumbbell lunges are a unilateral lower body exercise that targets the quadriceps, hamstrings, and glutes. They are included on the list for their ability to address strength imbalances between the legs and improve balance and coordination.
Lunges also promote functional lower body strength, making them a valuable addition to any bodybuilding routine.
How to do the Dumbbell Lunges
Stand with your feet hip-width apart, holding a dumbbell in each hand.
Step forward with one leg, lowering your hips until your front thigh is parallel to the floor.
Keep your core engaged and back straight, and your front knee aligned over your ankle.
Push off with your front leg, and bring your back leg forward to meet your front leg.
Repeat the movement on the other side.
Aim for 10-15 reps per side.
8. Dips
Dips are a bodyweight exercise that primarily targets the chest, shoulders, and triceps. They are included on the list for their effectiveness in building upper body strength and muscle mass.
Dips also offer a challenging way to develop upper body pushing strength, making them essential for bodybuilding workouts.
How to do the Dips Exercise
Hold yourself in the top position of a dip by gripping the bars of a dip station with your palms facing inward.
Bend your elbows and lower yourself down until your arms are at a 90-degree angle.
Keep your back straight and core engaged, and avoid letting your elbows flare out to the sides.
Push yourself back up to the starting position, using your triceps and chest to power the movement.
Repeat for 10-15 reps.
9. Barbell Curls
Barbell curls are a classic bicep exercise that targets the biceps and forearms. They are included on the list for their effectiveness in building arm strength and muscle mass. Barbell curls also allow for heavy weights to be lifted, promoting bicep hypertrophy and overall arm development.
How to do the Barbell Curls
Start by holding a barbell with an underhand grip, and stand with your feet hip-width apart.
Keep your back straight and your core engaged.
Curl the barbell up towards your chest, keeping your elbows close to your sides.
Pause at the top of the movement, then lower the barbell back down to the starting position.
Aim for 10-15 reps.
10. Leg Press
The leg press is a lower body exercise that targets the quadriceps, hamstrings, and glutes. It is included on the list for its ability to provide a controlled and guided movement while effectively targeting the lower body muscles.
Leg presses are valuable for bodybuilders looking to increase lower body strength and muscle mass.
How to do the Leg Press
Sit on a leg press machine, and place your feet hip-width apart on the platform.
Keeping your back flat against the backrest, push the platform away from you by extending your legs.
Push the platform until your legs are fully extended, but don't lock out your knees.
Slowly lower the platform back down to the starting position.
Repeat for 10-15 reps.
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