- What's up. It's Chris Heria.
Welcome to another vlog.
Today, I'm going to be showing you
10 of the best exercises that you can do
to build solid muscle.
Now, the 10 exercises I have
for you today were specifically chosen
with muscle building in mind and not necessarily
building athletic abilities, skills, or strength
although these exercises definitely do that as well.
And of course, diet and progressional training
play a huge role in muscle building.
But aside from that, this list, in my opinion
focuses on the absolute best top 10 exercises
that will build the most muscle
and give you the most bang for your buck.
Now, the best exercises
for building muscle are going to be compound exercises
because they recruit multiple muscle groups at once
allowing you to lift heavier
and also tear more muscle fibers than a single muscle.
And today I'll be showing you 10 exercises that do
that the best, and this list could not be complete
without hitting every major muscle group in our body
so I chose the best exercises
that you can do for every given muscle.
And if you follow along and do every exercise on this list
not only are you going to be building muscle
but you're going to be getting a full body workout.
So if you're ready to get started
and to follow along with the list and try them all yourself
make sure you've downloaded the Heria Pro app
in the App Store or Google Play Store,
open up to the YouTube workout section,
you should find this video and the routine.
Smash the like button, and we're ready to go.
Starting with the first exercise on our list, the muscle up.
One of the main exercises used to build muscle
and upper body strength
in gymnastics and body weight training.
The muscle not only builds your back and your biceps
but your chest and your triceps as well.
And one of the very few exercises
that engage all three heads of your shoulders.
All right, here we have the muscle up.
Definitely deserves to be on the top 10 list.
When you're doing the first half of this exercise
and pulling, you're engaging your rhomboids, rear delts
lats, biceps, traps, and even your core.
And as you make the transition from pulling to pushing
you start to engage your medial and frontal delts.
Along with your triceps, your chest
while still engaging your core the entire time
making this a total upper body exercise.
This exercise builds strength and muscle really fast
especially when you start increasing your repetitions.
If you don't know how to do it, you can check
out a bunch of my videos
where I teach you how to do it step-by-step.
And to benefit the most from the muscle-ups
and all the emphasizes on this list, you want to make sure
that you're using different grips and hand positions.
Using different grips and hand positions
are going to get you better at the movement
and strengthening the correlating muscle groups
even more, increasing repetitions way faster.
And the more repetitions that you can do
the more muscle you can potentially grow.
Now moving on to number two, no specific order,
we have the bench press.
This is an exercise also used in other sports
not only to build muscle but also strength, and power.
Bodybuilding and powerlifting to American football
even martial arts all utilize the bench press.
And it's been an exercise that's been tried
and proven over many years to build solid muscle.
All right, if you want to easily create an overload
onto your chest and triceps
the bench press is going to be your best bet
as you can load up the bar as heavy as needed
to easily reach hypertrophy.
And to get the most out of your bench press
you want to be using different grips
but you also want to be using different inclines as well.
It's not only going to help you engage different areas
of your chest, but your frontal delts as well,
creating an overall stronger push.
Moving on to number three, we have deadlifts.
To get the most out of your deadlifts
and to make sure you see the most results
you want to make sure
that you're using different grips as well
as different positions in your legs as well.
Try doing deadlifts, placing your feet
in a wide stance, shoulder with stance, and narrow stance.
All right, and there we have the deadlift,
another exercise that's been tried
and proven by many athletes and utilized
by many sports around the world, not just to build muscle
but also to develop strength and power.
They can get a lot more effective and easier to build muscle
in your lats, hamstrings, glutes, traps
and quads all at the same time.
Using the biggest muscles
in your body with every rep to execute this exercise
meaning more weight is able to be lifted.
Tearing more muscle fibers and building more muscle
and which is why the heaviest list ever done
were deadlifts.
Next up pull-ups.
Now the pull-up in my opinion is the best exercise
that you can do to build a big and powerful
back engaging your rhomboids, rear delts, lats
biceps and even your core.
All right. There's many variations to the pull up
that will allow for a total back workout.
And you can even add weight to your body
with a weight vest or belt to further increase the overload.
And it's another exercise used
by professional athletes all around the world.
You can use different polar variations
from the absolute start of your fitness journey.
Starting off with Australian pull ups
that absolutely anybody can do.
You start off with an angle that can challenge you
and then you start building strength from there.
And if you can't do a pull up yet and you want to
learn your first one
you should definitely check out my video:
How to do your first pull up and increase your repetitions.
If you're having trouble increasing your pull up reps
definitely check out that video.
It's the same method that I used.
And with the many different variations
you're going to continue to use pull-ups
to build muscle and strength.
Throughout your entire fitness journey,
the variations always get harder
allowing you to increase more of an overload
like the one-arm pull-ups to ensure
that you continue to build muscle.
Now, moving on to number five, we have handstand push-ups.
Now to get the best out of your handstand
do you want to use the different grips
try wide, shoulder width, and closed.
Eventually try having one on an elevated surface.
You can even try your handstand push up
against the wall, facing the wall if you have to.
All right, the handstand pushup.
Definitely the best exercise for building muscle
in your shoulders, as well as functional strength.
And it's another exercise that can be scaled down
and done by all levels.
Like with the beginner progression
that absolutely anybody can start getting into,
pike pushups, the intermediate version,
elevated pike pushups.
If you'd like to learn how to handstand pushup
definitely check out my video, where I teach you how
to handstand pushup in five easy steps.
It definitely works.
Read the comments from that video.
You're going to read about people that have learned how
to do it just from watching the video.
The different progressions of the handstand pushup can also
be used to create a progressional overload to
help you reach hypertrophy
and because this exercise requires a lot more balanced
we're recruiting a lot more stabilizing muscles
tearing a lot more muscle fibers and even gauging a lot
more muscles as well like our core.
And moving on to number six, we have clean and press.
Now, of course, to get the most out of the clean and press
you want to start off with a weight that you can handle
and then master that.
Once you develop more strength
try increasing repetitions and try doing some reps explosive
and some other reps more controlled.
All right, there we have clean and press,
a total body exercise,
working your upper body all the way down to your lower body.
From your shoulders, traps, triceps, back, abs, glutes,
quads, calves, hamstrings, and even your core.
And with so many muscle groups recruited, as well
as it being an explosive exercise,
this is going to build a lot of muscle, power, and strength.
Now moving onto number seven, we have the pushup.
This is an exercise that you can use to start your fitness
journey and still use to consistently make gains
all the way to the end.
All right. Now, the pushup definitely needs to be
on this list, with so many variations
that can be done anywhere
and utilized by a complete beginner
with the very first progression
elevated pushups or knee pushup, all the way
to harder progressions like the burpee, explosive pushups
and full plank pushup, giving you so many exercises
and opportunities for progressional training
without ever having to lift a weight while still
creating a progressional overload and building a lot
of muscle in our chest, shoulders, core, and triceps.
And a lot of the push of variations that are shown
on this channel are a lot harder
than the exercises that you're doing in the gym.
Now if you want to see some of those push-up variations
that you should be incorporating, check out my video:
push-ups levels 1 through 10.
Next up, the bent over row, which is another upper
and lower body muscle builder.
Recruiting muscles from your back, like your rhomboids,
lats. rear delts, your biceps,
your core, hamstrings, and calves,
this exercise also reinforces strong hip hinge mechanics.
All right, there we have the bent over row.
We just want to make sure that you're using different grips.
Try supinated grip as well
as different hand positions.
This is going to allow you to increase your
overall pulling strength by strengthening
and emphasizing different areas of your back
and even different areas of your bicep.
Now, moving on to number nine, we have squats.
Now to get the most out of the squats
and to see the most benefits
just like all the other exercises, you want to
try using different grips like the front squat
different positions in your feet, as well
as going at least 90 degrees or below on your squat.
And you can also try using different reps as well.
You can try doing explosive negative reps.
You can try high repetitions, five reps of five sets
going up or down pyramid and using drop sets
or even try doing it without weight.
Always switch up your training
and how you're doing your exercises.
And you're gonna see some real results.
All right, there, we have the squat.
Another one of those exercises
where you can load up the bar as heavy
as needed to easily reach muscular hypertrophy
but mainly for our lower body.
The squat, along with the bench press
and the deadlift are considered the holy trinity
for building muscle and strength.
And if you're lifting weights
and trying to build strength and muscle
you definitely want to be focusing on these three lifts.
And the squat is one
of the most functional exercises you can do.
And like the dead lift using the biggest muscles
in your body, your glutes to really execute this exercise
as well as engaging a lot of other muscles as well
like your traps and your core.
Moving on to number 10, we have dips.
Now to benefit the most out of dips
and to see the most results you want to
be using the different grips.
Try wide, shoulder, and closed
if you're doing them on a straight bar
and definitely start doing them on a pair of rings.
Adding this balance factor is going to have you
recruit a lot more stabilizing muscles,
getting you way more shredded and way stronger.
All right and last but not least, we have the dips,
another great exercise that builds insane strength
and muscle mass in your chest, shoulders, and triceps.
The dip has many variations to target different muscles
and can be made more difficult by adding weight
with a weight vest or belt.
Further, create an overload
onto your muscles and to build even more muscle mass.
And if you're a beginner, you can always do a variation
of the dips like the bench dips.
And even if you're not a beginner
you can still use the beginner progressions to
create a progressional overload by starting
with the easier variations and working up
to the harder variations or creating a drop set
by starting with the hardest variations and working your way
down to the easiest variations, which use the least amount
of body weight.
Using rings was definitely a game changer for me.
It had me building way more muscle.
I got way more shredded and way stronger, a lot faster.
You're definitely going to see a difference
in muscle development and your physique
but you're also going to see a major difference
in your strength as well.
It's going to be way easier to do dips even
with weight on bars or anything else
after you've been training them on rings.
If you need a pair
you can always pick them up at thenix.com/shop.
All right.
So there you have the 10 best exercises that you
can do to build muscle right now.
If you do this workout in the Heria Pro app
and you focus on all 10 of these exercises
you're going to be building muscle
throughout your entire body.
And you're also going to be setting yourself
up to developing real strength and a solid foundation,
not just looking strong, actually being strong.
Some of these exercises,
people may neglect because they're hard
but they're hard for a reason.
That's because they work.
So master these exercises.
And eventually these hard exercises are going to
feel normal to you.
And you're gonna start seeing some real results.
As well as having an edge over all other athletes.
So if you enjoyed this video
then definitely smash that like button.
It really helps you to recommend our videos
to more people and to show our appreciation
if you comment down below
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with specific goals in mind, like building solid muscle
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then make sure you download my Heria Pro app
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Check it all out at chrisheria.com
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Mad love, peace out.
(calm lofi music)