If you want to get a lean and muscular body, you need to do exercises that help you gain muscle mass.
There are exercises for men to get a lean and muscular body. In this article, we’ll discuss seven such exercises so you can start exercising today.
The best exercises for men to get a lean and muscular body
Here’s a look at seven of these exercises:
1) squats
Squats are one of the best exercises to build a lean and muscular body. They work the entire lower body, including the hips, glutes, quads, and hamstrings.
They can be done with bars or dumbbells.
However, dumbbells are better for beginners, as they allow more control in the bottom position, where most people have a hard time squatting with a barbell.
2) Barbell Incline Bench Press
Here’s how to do a barbell incline bench press:
- Rest your back and buttocks against the bench, with your feet firmly planted on the ground.
- Hold a barbell in front of you with your arms extended and lift it off the rack by extending your arms fully up.
- Hold the bar close to your chest as you lower it, stopping when it touches just above your chest.
- Inhale and exhale as you push up again, lifting the bar from its resting place until it reaches chin height (or as far as feels comfortable).
- Repeat these steps for a set of eight repetitions. Take a break before performing another set of eight to ten repetitions in the same manner.
3) Deadlift
The deadlift is one of the best exercises for men to get a lean and muscular body. They’re a full-body workout, meaning they target many different muscle groups in your body, including your glutes, hamstrings, quads, lower back, and upper back.
The deadlift is also a compound movement, meaning it involves multiple joints working at once (hip extension/knee extension) rather than one joint performing an isolated movement, like bicep curls or leg extensions.
Compound exercises use multiple muscle groups to perform movements like squats or deadlifts.
That means they’re more effective at building strength than isolation exercises like bicep curls or leg extensions.
4) Standing dumbbell overhead press
This is a very effective exercise for working your shoulders and triceps. Many men tend to ignore their shoulder muscles when exercising. However, if you want a lean and muscular body, you should incorporate exercises like this into your routine.
The standing dumbbell overhead press is performed by holding two dumbbells at shoulder level with your palms facing forward and your arms fully extended above your head. Slowly lower them back down while keeping your elbows still until they are at 90 degrees.
Raise them back up until they are fully extended over your head again. You can do this exercise with one or two weights at a time, depending on what is most comfortable for you.
5) Lateral pulldowns
This is how lateral pull-downs are done
- Sit on the pull-down machine with a wide grip, hands facing forward.
- The knees should be bent and the feet flat on the ground. If you have shoulder problems or any other injury, be careful and make sure you get the advice of a certified trainer before proceeding.
- When starting out, use a weight that is comfortable for you so you can focus on perfecting your form (you can always increase it later).
- Start by pulling the bar down behind your head until it touches your shoulder blades.
- Pause for a second at the bottom of each rep and allow the bar to slowly return to the starting position.
6) Barbell Bicep Curl
Bicep curls are a great exercise for building big biceps. You can do them at the gym or at home, standing or sitting, with a barbell or with dumbbells.
To perform barbell bicep curls:
- Stand up straight with your back against a stable wall and your feet shoulder-width apart.
- Your arms should be hanging by your sides with an underhand grip (palms facing forward).
- Slowly bend your elbows to bring the weight up toward your shoulders until they are at 90 degrees; don’t let go of the bar yet.
- Slowly reverse direction and lower yourself back down until your arms are straight again.
- When you do the exercise, make sure you don’t swing them to any side.
- Keep them close to your body throughout their range of motion so you don’t use momentum instead of working your muscles.
7) Cable Triceps Pushdowns
Cable triceps curls are an isolation exercise that targets the triceps. This exercise is an effective way to build bigger and stronger triceps as it allows you to focus on the muscle group without other body parts getting in the way.
Cable triceps curls can be performed with two different grips: a narrow grip (palms facing each other) and a wide grip (palms facing each other).
The narrow grip variation emphasizes the lateral head of the triceps more, while the wide grip variation focuses more on the medial head.
Choose the version that best suits your goals.
Put off
Exercising is an important part of maintaining a healthy lifestyle, but it can be hard to know where to start.
The exercises listed above are great for building muscle and strength, as well as helping you lose weight.
It’s important that all of these exercises are done correctly, so make sure you have someone show them to you if possible.
Q. How often do you exercise?
6 votes so far
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