Today I am going to share with you guys the Best Exercises that can help you gain weight and make you fit.
Top 10 Best Strenght Exercises
10) Weighted Parallel Bar Dips
The dip is one of the best exercises to build chest, tris, shoulders muscles in a different angle and range of motion than pushups and bench press. This is also an amazing exercise to develop upper body and push strength. Because the parallel dips have no support you are forced to lift your entire bodyweight.
9)Weighted Step Ups
Everyone looking to build strength can benefit from the weighted step-ups for lower body strength development. The quadriceps and glutes are the primary movers during the step-up exercise.
Secondary movers include stabilizers, which help stabilize the body during the movement, and synergist, including the add
uctors, or inner thigh muscles of the leading leg, and the calf muscles of the following leg. The hamstrings and calf muscles of the leading leg act as stabilizers, as do your lower back and stomach muscles.
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8)Barbell Bent Over Rows
The Row is a great pulling and back exercise. You will also improve the posterior chain. It is important to practice good form when performing this exercise by never allowing your spine to bend throughout the exercise. With all of the upper body benefits it’s easy to overlook the full body stabilization effect of the barbell row.
The bent over barbell row requires strength from the hands all the way down to the feet. The feet, legs, hips and core have
to work just to maintain a stable position throughout the exercise.
7)Barbell Lunge Variations
The benefits of doing exercises for your legs one leg at a time are numerous. You will develop better coordination, get rid of muscle imbalance between your limbs and last but not least become athletic in a very functional manner. You will also increase your hip flexor flexibility, which is key for grappling and throwing powerful kicks and punches.
Doing lunges puts your body in a position to isolate and activate the glutes.
The lunge will also help improve core stability. Variations of lunge that are effective are dumbbell and Zercher lunges.
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6)Barbell Military Press
When this is performed correctly, the basic barbell military press is an exceptional upper body, trunk and cores strengthening exercise. You can use the seated or standing military press versions. Because your rotator cuff isvulnerable when using these exercises, it is very important to
perform the movement with proper form.
During the exercise keep your body tall and straight.
If executed properly, the hard work you put in on Standing Military Presses will pay out dividends to your overall conditioning.
5)Turkish Get Ups
The Turkish Get-Up is a highly functional movement that requires all the muscles of the body working together in order to accomplish the task.
The Turkish Get-Up is a highly functional movement that requires all the muscles of the body working together in order to accomplish the movement. You need shoulder flexibility, stability and wrist strength.
The kettlebell method also has a strong effect on strengthening your grip.
The Turkish get-up strengthens your core, all your major muscle groups, smaller stabilizers, tendons and ligaments.
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4)Barbell Bench Press
Bench Press Builds Strength and Power: if you are looking for a reliable strength-training workout, bench press is your best option.
Technique is very important with bench pressing as it may place strain on the scapulae or shoulder blades and the rotator cuff when done incorrectly.
Practicing proper form – including keeping your feet firmly planted, maintaining a straight back and keeping your shoulders and glutes flat on the bench at all times helps prevent these injuries.
I wouldn’t use the bench press all year round, but would put together a benching program to increase your overall LEARN how to increase your benching reps with good technique.
3)Weighted Pull Ups
Weighted pull-ups is an upper body strengthening exercise where the body is suspended by the arms.
Since you are moving your body through space (not just moving a weight) you develop whole-body functional strength.
2)Barbell Squat Variations
The front squat and Zercher squat, especially, are extremelyeffective for building upper and lower body strength. The front and Zercher squats allow you to fully extend the hips and force better technique.
The Zercher is easy on the wrists, elbows, and shoulders. The back and the front squats demand good flexibility and skill in carrying the bar.
The deadlift is a amazing exercise for building your posterior chain (Hamstrings, glutes, lumbar) which are all extremely important for almost all physical movements.
The deadlift should be the core strength exercise for all people looking to build strength and size to their entire body.
If you guys ask me what my favourite is my favourite is number 4. Hope you guys find this post amazing an I hope it helps.