THE BEST MUSCLE BUILDING MOVES - A TASTER

To build muscles you need to incorporate some muscle building moves so here are a few well known and well utilized muscle builders.  So I have thrown in some basic compound movements for you to begin with.  Don't run before you can walk start from the foundations and build your dream body from there!!!

CHEST

The bench press is a classic move used to build the pectorals/chest muscles and it can be done in a multitude of ways so you can sculpt a solid chest!!

INCLINE BENCH PRESS
INCLINE BENCH PRESS
Here we see Arnold doing an incline press.  Why incline?  Well changing the angle of the exercise moves the emphasis slightly so you can engage a different portion of the muscle:

FLAT BENCH PRESS
FLAT BENCH PRESS
INCLINE = UPPER CHEST

FLAT = MORE CENTRAL CHEST

DECLINE = LOWER CHEST

So you can see the different angles can help to work different portions of the muscle.

The bench press can be performed with different equipment like dumbells for example which use each arm independently.  If you are unsure ask your someone to show you the ropes.  You can also use the smith machine which has a guided bar and safety catches.


HERE IS A SMITH MACHINE THE BAR IS GUIDED


SHOULDERS

The shoulder press is a fantastic movement for shoulders and again varying the angle/positioning of the movement pattern will lightly move the muscular activation.  You can also change your stance to elicit a slightly different effect.  So try the movement standing kneeling or seated.

SHOULDER PRESS





DUMBELL SHOULDER PRESS













Using a barbell to press the weight upwards from the body to an overhead position.  The movement can be done using different equipment.  With the bar people often lower the bar either to the front or rear of the head.



LEGS

ARNOLD SQUATS USING A WEIGHT BELT
PROTECTING THE BACK
So many people I speak to hate to work their legs and would prefer to just work the upper body.  But the legs are so beneficial to the muscle building process and creating an anabolic edge for the body. Plus you will gain a more balanced physique.

The SQUAT is said to be the king of leg exercises so I have included it first.  For the squat change feet positioning to emphasize different portions of the muscle.
FRANCO SQUATS THE BAR





LEG PRESS

VERTICAL LEG PRESS
The leg press is a fantastic piece of equipment for working the legs and when the feet position is changed  you can move the emphasis to the front/rear/inner/outter.  So.............

WIDE FEET - MORE INNER LEG

CLOSE FEET - FRONT LEG

HIGH = REAR LEG

So experiment and do what works the best for you.  There are
different versions of leg press machines the example here is a vertical leg press.





BACK

BENT OVER BARBELL ROW
Another neglected area of the body is the back.

BENT OVER ROW

This movement involves pulling the resistance into the body like in the picture.  Arnold stands on a block so he can gain an additional stretch to his back.

WIDE PULL UPS
PULL YOURSELF UPWARD
AND ONWARD

These take a real great amount of strength to perform and are classed as an extremely difficult exercise for people especially beginners.




PICKING UP A DEAD WEIGHT
FROM THE FLOOR
THE DEADLIFT - a fantastic exercise that works more than just the back but I have to include it as its up there in the gym bible of must do's











THESE ARE A MERE HANDFULL OF EXERCISES YOU CAN INCORPORATE INTO YOUR PROGRAMME GET A TRAINER TO TAKE YOU THROUGH THE MOVEMENT PATTERNS AND GET THE FORM RIGHT FIRST BEFORE ADDING THE POUNDS.  KEEP CHECKING BACK TO THE BLOG THERE WILL BE DEMONSTRATION VIDEOS SOON!!!!!









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