Best 3 Chest exercises for muscle growth based on Science and Experience

Machine Chest Press

Correct Execution:

The chest press is ideal for beginners and serves as a great way to finish a heavy chest workout. It guides the movement and requires no stabilization, making it a safe introduction to strength training.

Once you’ve mastered the chest press and increased your weight, you can confidently transition to the bench press. Some machines offer a second handle option for a hammer grip (palms facing each other), which targets the lower chest more, while the standard grip is typically overhand (palms down).

Tutorial Video:https://youtu.be/xUm0BiZCWlQ

Chest Fly

Correct Execution:

There are different machine versions for flys. Some have adjustable arms, while others feature fixed arms for a more stable movement. Both variations effectively target the chest muscles, so it comes down to personal preference.

The version with adjustable arms allows for a greater range of motion, while fixed arms provide more stability. In either case, you’ll experience a good stretch in your chest during the exercise, particularly at the starting position.

Tutorial Video: https://youtu.be/bonJdLvpS2w

Dips

Correct Execution:

Dips are effective for activating the chest but can stress the shoulders if not done correctly.

To avoid shoulder strain, lean your upper body forward at an appropriate angle instead of keeping it upright. This reduces stress and is similar to a steep negative bench press.

Some suggest staying upright to better activate the triceps, but this is unnecessary; the triceps engage regardless of your upper body angle.

Ensure your elbows aren’t flared out too much and keep your shoulder blades tucked in. The dip bars should be 4 to 5 inches wider than your hips.

Following these guidelines will help you perform dips safely and effectively while minimizing shoulder stress.

Video Tutorial: https://youtu.be/yN6Q1UI_xkE

Best 3 Shoulders exercises for muscle growth based on Science and Experience

Reverse Butterfly

Correct Execution:

The reverse butterfly targets the upper back and rear deltoids, making it effective for improving posture and shoulder stability. It’s suitable for all fitness levels, as the machine guides the movement and minimizes the risk of injury.

Using the machine allows for a controlled range of motion, helping you focus on proper form. Some machines offer adjustable seat heights, ensuring a proper fit for different body types. Overall, the reverse butterfly is a great addition to any upper body workout.

Tutorial Video: https://youtu.be/6yMdhi2DVao

Dumbell Shoulder Press

Correct Execution:

The Dumbell shoulder press is a fantastic option for targeting the deltoid muscles and building overall shoulder strength. It’s especially beneficial for beginners, allowing you to focus on form without the need for balancing weights.

Many machines offer adjustable seat heights to ensure proper alignment for different body types. You can typically choose between various grip positions, such as overhand or neutral grips, to target different areas of the shoulder. Overall, the machine shoulder press is an effective and safe way to enhance your shoulder workout.

Tutorial Video: https://youtu.be/qEwKCR5JCog

Lateral Raises

Correct Execution:

Lateral raises are excellent for targeting the shoulder muscles, particularly the deltoids. They can be performed with dumbbells or using a machine, making them suitable for various fitness levels.

When using a machine, it guides your movement and provides support, helping to maintain proper form. This reduces the risk of injury while allowing for a controlled range of motion. Lateral raises are a great way to enhance shoulder strength and definition in any workout routine.

Tutorial Video: https://youtu.be/q9LhHrHShs4

Best 3 Triceps exercises for muscle growth based on Science and Experience

Overhead Extensions

Correct Execution:

You can perform the barbell triceps extension using either a regular barbell or an EZ bar, with the EZ bar being easier on the wrists and providing a more secure grip. Your grip should be slightly narrower than shoulder-width. This exercise can be done sitting or standing; standing requires more core engagement but both variations are equally effective for targeting the triceps. The sitting variation is described below.

Tutorial Video: https://youtu.be/xvvN9HZvaBE

Tricep Cable Kickbacks

Correct Execution:

When performing tricep kickbacks on the cable pulley, avoid using too much weight to effectively isolate the triceps. Maintain a stable posture and focus on activating the triceps during the movement. This exercise is often done alongside compound exercises like bench presses or dips as a finishing touch. You can use either a rope or handle; avoid using just the cable to prevent injury, as is sometimes seen in gyms or on YouTube.

Tutorial Video: https://youtu.be/plk7NhrhzIE

Barbell Skull Crusher

Correct Execution:

The barbell grip width is adjustable for comfort, with a wider grip (shoulder-width) for overhead lifts and a narrower grip for weights closer to the face, leading to terms like "skull crusher." Neither version is better; the overhead lift is more challenging due to a larger range of motion. You can perform the exercise on the floor or a flat/negative bench, though the floor may limit motion. For a negative bench, a 30-degree angle is common, suitable for lighter weights, offering similar muscle stimulation to the flat variation.

Tutorial Video: https://youtu.be/trVzEReByPg

Best 3 Biceps exercises for muscle growth based on Science and Experience

Preacher Curls

Correct Execution:

Adjust the seat height so your elbows rest comfortably on the armrest, aligning them with the machine’s pivot joint. Avoid having your elbows too high or too low. Some preacher curl machines offer various grip options, such as parallel or under grip; there is no right or wrong grip.

Tutorial Video: https://youtu.be/AV5PmZJIrrw

Incline Dumbell Bicep Curls

Correct Execution:

Incline dumbbell biceps curls benefit from a larger angle that stretches the upper arms, increasing training intensity and biceps isolation. Adjust the backrest angle so your arms hang straight without shoulder strain, typically one to two steps before the 90-degree setting.

Tutorial Video:https://youtu.be/soxrZlIl35U

Concentration Curls

Correct Execution:

Proper elbow placement on the inner thigh is crucial for stabilizing the upper arm during this exercise, similar to various preacher curl variations. Perform concentration curls alternately with both arms, doing the same number of reps for each, regardless of strength differences. This helps balance strength and muscle growth over time, preventing imbalances.

Tutorial Video: https://youtu.be/trVzEReByPg

Best 3 Forearm exercises for muscle growth based on Science and Experience

Barbell Writs Curls

Correct Execution:

Overhand grip wrist curls are easy and can be done in two ways: rest your forearms or elbows on a flat bench with the barbell hanging off the edge, or place your forearms on your knees, holding the barbell in front of your shins. Choose the variation that feels best and doesn’t cause wrist pain. For better muscle balance, also include underhand grip wrist curls to target the flexors.

Tutorial Video: https://youtu.be/FW7URAaC-vE

 

Reverse Standing Reverse Curls

Correct Execution:

Curls behind the back differ from other forearm curl variations as they use an overhand grip (back of the hand facing forward). To maintain muscle balance and focus on both forearm flexors and extensors, consider incorporating other variations. Note that this exercise has a slightly reduced range of motion compared to supported variations.

Tutorial Video: https://youtu.be/xrS1UCC24do

Hammer Grip Wrist Curls

Correct Execution:

Hammer Grip Wrist Curls can be performed in two ways: sit on a flat bench with your elbow on your thigh to train one forearm at a time, or kneel in front of the bench to support your forearms and train both arms simultaneously. The simultaneous method saves time but requires a flat bench or padded support, while the alternating method is more flexible but takes longer. Ultimately, choose the method you prefer. The video tutorial and instructions below demonstrate the simultaneous execution.

Tutorial Video: https://youtu.be/lxeDTMToPBM

Best 3 Ab exercises for muscle growth based on Science and Experience

Abdominal Crunch

Correct Execution:

The abdominal crunch is recommended for beginners due to its simplicity and is also suitable for advanced users because of its excellent isolation and capacity for heavy weights. Start with a moderate weight and gradually increase it to maintain a full range of motion. Note that not all abdominal press machines are the same; they vary in foot and leg positions, grips, and supports, allowing you to target different areas of the abdominal muscles. Generally, the straight abdominal muscle is trained as a whole.

Tutorial Video: https://youtu.be/_O1xunCfYEM

Hyperextensions Side Bends

Correct Execution:

To learn the movement and avoid errors, start with proper form. For added weight, use a weight plate (preferably with a handle), a dumbbell, or similar items. Ensure your body is well-stabilized, especially with additional weight, to prevent falling off the Hyperextension bench. This exercise is most effective on a machine with footrests, as it helps maintain stability.

Tutorial Video: https://youtu.be/10DhAOKITbo

Cable Crunch

Correct Execution:

There's some debate about the correct way to perform cable crunches, with varying tips in training videos. Focus on maintaining good upper body control and avoid unnecessary bending of your back. While you can work your abs with an arched back, it increases stress on the back and should be avoided. For cable crunches, you'll need a cable machine, a triceps rope, and ideally, a gym mat to kneel on.

Tutorial Video: https://youtu.be/Jvj2wV0vOYU

Best 3 Back exercises for muscle growth based on Science and Experience

Cable Lat Pulldown

Correct Execution:

With lat pulldowns, you can use different grip widths. A wide grip is often recommended for better lat activation, but studies show little difference in muscle activation across grips. A medium grip is effective for medium-heavy sets (6 reps).

Find the grip that suits your body type by experimenting with low weights. Typically, lat pulldowns use an overhand grip, but underhand and close grips are also options. The underhand grip engages the biceps and chest more but reduces lat activation. Try both to see which works best for you.

Tutorial Video: https://youtu.be/CAwf7n6Luuc

Cable Rows

Correct Execution:

For Cable Row, use a suitable cable tower, which may include a bench and foot support. Grip choice matters; popular options include narrow rowing grips (V-grip), wide grips, ropes, and bars. Narrow grips target the lats more, while wide grips engage the shoulders. Ropes allow for better range of motion and targeting of different lat areas. For lower back engagement, lean slightly forward, but ensure proper form to avoid injury.

Tutorial Video: https://youtu.be/GZbfZ033f74

Incline Dumbell Row

Correct Execution:

For Incline Dumbbell Row, there’s no universal angle for the bench; anything between 40 and 70 degrees works based on your body type. Choose an angle that allows your arms to hang freely without being too steep.

Grip choice affects muscle focus: an underhand or hammer grip activates the lats and biceps, while an overhand grip targets the rear shoulders. Select the grip that best suits your anatomy and desired muscle focus.

Tutorial Video: https://youtu.be/2LxN3_3atps

Best 3 Butt exercises for muscle growth based on Science and Experience

Barbell Squats

Correct Execution:

Barbell squats are effective for building lower body strength, but proper form is crucial to avoid injury. Use a weight that allows full knee bending and maintain good back posture. Start with an unloaded barbell to practice the movement. For safety, perform heavy squats in a power rack, which allows you to safely set the barbell down if muscle failure occurs.

Tutorial Video: https://youtu.be/bEv6CCg2BC8

Barbell Lunges

Correct Execution:

For barbell lunges, you'll need space to step forward. A larger step targets the glutes, while a smaller step emphasizes the front thigh. The added weight requires upper body stabilization, strengthening your legs, glutes, and core.

Start with the barbell in a rack just below shoulder height. To protect your neck, wrap a towel around the bar or use a neck pad for comfort.

Tutorial Video: https://youtu.be/I__9oV1UDv0

Dumbell Hip Thrust

Correct Execution:

Dumbbell hip thrusts effectively target the glutes and hamstrings. To perform, sit on the ground with your upper back against a bench and place a dumbbell on your hips.

As you lift your hips, ensure your feet are flat and shoulder-width apart. This exercise not only builds strength in the lower body but also engages the core for stability. Start with a manageable weight to master your form before increasing the load.

Tutorial Video: https://youtu.be/3ENrRyaAFEQ

Best 3 Thigh exercises for muscle growth based on Science and Experience

Deadlift

Correct Execution:

Deadlifts are an excellent compound exercise for building strength in the back, glutes, hamstrings, and core. Stand with your feet hip-width apart and grip the barbell with both hands.

Maintain a flat back as you lift the bar from the ground, engaging your legs and hips. Proper form is crucial to prevent injury, so start with lighter weights to master the technique before progressing to heavier loads.

Tutorial Video: https://youtu.be/ytGaGIn3SjE

Leg Extensions

Correct Execution:

Leg extensions are great for isolating the quadriceps. Sit on the machine with your back against the pad and adjust the seat so your knees align with the pivot point.

Extend your legs until they're straight, then lower them back down with control. Focus on maintaining proper form to avoid strain. Start with a light weight to ensure correct technique before increasing the load for better results.

Tutorial Video: https://youtu.be/ljO4jkwv8wQ

Barbell Squats

Correct Execution:

Barbell squats are effective for building lower body strength, but proper form is crucial to avoid injury. Use a weight that allows full knee bending and maintain good back posture. Start with an unloaded barbell to practice the movement. For safety, perform heavy squats in a power rack, which allows you to safely set the barbell down if muscle failure occurs.

Tutorial Video: https://youtu.be/bEv6CCg2BC8

Best 3 Calve exercises for muscle growth based on Science and Experience

Standing Calve Raise

Correct Execution:

Standing calf raises target the calf muscles effectively. Position yourself on a raised platform with your heels hanging off the edge.

Hold onto a wall or sturdy surface for balance. Raise your heels as high as possible, then lower them back down below the platform level. Focus on slow, controlled movements to maximize muscle engagement. Start with body weight or light weights to perfect your form before adding more resistance.

Tutorial Video: https://youtu.be/XDT9P74nfzw

Standing Barbell Calf Raise

Correct Execution:

Standing barbell calf raises are great for building calf strength and size. Start by placing a barbell across your upper back, similar to a squat position.

Stand on a raised surface, like a step, with your heels hanging off the edge. Keep your feet shoulder-width apart. Raise your heels as high as possible, then lower them back down below the platform level. Ensure to use slow, controlled movements for maximum effectiveness. Begin with a lighter weight to master your form before increasing the load.

Tutorial Video: https://youtu.be/BIRC4Qj7tsw

 

Band Calf Raise

Correct Execution:

Band calf raises effectively target the calf muscles using resistance bands. Secure the band under your feet and hold the ends in your hands. Stand with feet shoulder-width apart, then raise your heels as high as possible, engaging your calves, and lower them slowly. Focus on controlled movements for maximum effectiveness. Start with a lighter band to master your form before increasing resistance for better results.

Tutorial Video: https://youtu.be/aS-13WxtTXw

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