so you want to build muscle right? you want to create that overall
aesthetic physique where everything is balanced from top to toe well these are
these guys who know how it's done. here at fit media channel we only work
with the world's best trainers so we can bring you their expert advice on
building the perfect body
here are the 10 most effective exercises that will help you build muscle
so let's get started
and first off chest. every guy wants a great chest right? these incline presses
work the upper part of your chest to give you that rounded full look
this is the first of our compound exercises, that's movements that work more than one muscle
here you're mainly working chest but you're also using your biceps
triceps and shoulders. key here is control
move the bar slowly up and slowly down keeping control the whole time keep the
tension in your chest by not locking your arms out at the top
follow this with flat bench press, close grip press and flies
for a full rounded chest.
next shoulders and these lateral raises. elbows and knees slightly bent,
keep the rest of the body stable and focus on just moving the weight up and down
keeping your elbows high the whole time. on this one you need to control the range of movement.
at the bottom stop a few inches from your hips and keep constant tension.
complete your shoulder workout with upright rows, seated dumbbell press shrugs
and another key exercise we'll show you in just a moment
let's move to back now. these wide-grip cable pull downs will help you build a wider back
bring your elbows all the way down and bring the bar to your chin pause then bring it slowly back up
and to develop the thickness of your back these seated rows
good form is important here. keeping your legs locked, you're going to extend all the way
forward to stretch your back then come up and when your spine is fully upright
pull your shoulder blades together and squeeze
complete your back workout with standing cable pullovers
Close Grip pull-ups
and rack pulls
on fit media channel we never skip leg day so now it's time for squats
squats work your whole legs. stand with yourfeet a little wider than your shoulders
go down slowly with your knees pointing outwards head back looking up chest out
use a weight you can control and go as low as you can safely go
as you get stronger you'll be able to go deeper on this exercise
and while we're on legs , this is your lying hamstring curl
this isn't a huge muscle so use a weight you can control
and go slow and steady keeping the muscle engaged the whole time
at the top squeeze and hold for each rep
for your complete leg workout fit media recommends leg extensions
lunges,machine press and calf raises
so we're more than halfway through our list of
muscle building exercises but there's plenty more useful stuff to come and
don't forget whatever body part you want to train you can find full workouts to
suit your needs here on fit media channel. check out our playlists which
will guide you through and if you want free written workouts to follow just
head over to our website
now we move to isolation exercises. these target smaller muscles in the body
but they're just as important for that complete balanced look
so here's our favourite biceps exercise this is the classic
bicep curl with dumbbells keep your elbows tucked in to your sides
start with your palms toward your hips and as you come up bring the weight horizontal
squeeze at the top then come slowly down
after biceps, its triceps. this is an overhead cable extension get in position
by leaning forward and locking your lower body at the top of the movement
twist your pinky finger out and really feel those triceps contract
complete your arm workout with different variations on the bicep curl such as the
hammer curl and the cable curl then finish off your triceps with these
classic cable push downs and for a bit of variation how about these lying
dumbbell extensions
another isolation exercise now. rear delt raises, this will really help round out
your shoulders and make them pop. we're using a bench here not only to help you
stabilize and protect your back but also to make sure you're hitting exactly the
right angle
and finally abs these cable crunches are really effective, notice the full range
of movement here. by introducing resistance you'll be able to thicken the
abdominal muscles but remember if you really want to show off that six-pack
you'll need to maintain low body fat
and while we're on the subject of diet it's important to note that any plan to
build muscle should include the correct nutrition and rest time to let the
muscles recover and rebuild
so thanks to all of our amazing athletes we hope they've inspired you don't
forget to check out our playlists which will take you through lots of different
workouts for whatever body part you want to work on
and if you really want to focus on building your chest try fit media's
approved 10-week aesthetic chest ebook now available from our website