The Ten Best Mass Exercises
There is an endless array of exercises that you can perform in the weight room, but only a few of them are good for building muscle.
Here are the 10 best mass exercises that you can use to add the most muscle possible to your frame.
1.
Squat The squat isn't called "the king of exercises" for no reason.
It is the number one mass exercise, and one that you should be performing in some variation every single week.
Watch your legs development and overall level of muscle mass take off with the squat.
2.
Deadlift The deadlift is one of the best mass exercises because it uses nearly every muscle in your entire body and allows you to use more weight than any other movement.
Perform deadlifts every week or two for sets of 4-6 hard and heavy reps, and your back strength and size will explode.
3.
Bench Press The flat barbell bench press is not only everyone's favorite exercise, it's arguable the best way to build size and strength in the upper body.
No other pressing movement brings as many different muscles into play, or allows you to use as much weight.
4.
Barbell Row The barbell row is probably the best mass exercise for overall back development, save for perhaps the deadlift.
Like the bench press, it allows you to handle very heavy weights and tax your muscles to the limit.
Do these every time you train back for thick lats and traps.
5.
Military Press The military press is one of the oldest exercises in the book, predating even the bench press.
If you can get manage to get strong at this very difficult movement, you will have an extremely impressive set of shoulders.
Be careful not to use too much "help" from your legs to take stress off of your upper body.
6.
Pull-up The pull-up, in its many variations, is one of the best mass exercises for building upper body strength, especially in the back.
It is a very difficult, honest movement that will require a lot from you.
Do pull-ups religiously for the widest lats and strongest grip possible.
7.
Dip Dips are one of my personal favorite exercises for building upper body muscle mass.
Unlike the bench press, dips involve the movement of your whole body, much in the same way as squats and deadlifts.
This makes it an excellent movement for developing muscle mass, strength, and coordination.
8.
Incline Bench Press Though it does not allow you to handle as much weight as the flat barbell bench press, the incline bench can be one of the best chest-builders in your arsenal of mass exercises.
Using an incline allows you to target mainly the upper chest, a hard-to-build portion of your physique.
Developing this muscle well can make your whole upper body look thick and muscular.
9.
Barbell Curl The basic barbell curl is what most people find to be the best biceps builder.
Though dumbbells are certainly excellent for working the arms, the barbell allows you to handle the largest loads, and therefore place the most heavy stress on your biceps.
Use an EZ bar if your wrists can't handle the straight bar.
10.
Skull Crusher Also known as nose-breakers, or just as triceps extensions, skull crushers are one of the best isolation mass exercises for triceps.
Lie on a flat bench and bring the bar (either EZ bar or straight bar) to your neck or eye level.
Drive the weight back up without using too much swing to really torch your triceps.
Here are the 10 best mass exercises that you can use to add the most muscle possible to your frame.
1.
Squat The squat isn't called "the king of exercises" for no reason.
It is the number one mass exercise, and one that you should be performing in some variation every single week.
Watch your legs development and overall level of muscle mass take off with the squat.
2.
Deadlift The deadlift is one of the best mass exercises because it uses nearly every muscle in your entire body and allows you to use more weight than any other movement.
Perform deadlifts every week or two for sets of 4-6 hard and heavy reps, and your back strength and size will explode.
3.
Bench Press The flat barbell bench press is not only everyone's favorite exercise, it's arguable the best way to build size and strength in the upper body.
No other pressing movement brings as many different muscles into play, or allows you to use as much weight.
4.
Barbell Row The barbell row is probably the best mass exercise for overall back development, save for perhaps the deadlift.
Like the bench press, it allows you to handle very heavy weights and tax your muscles to the limit.
Do these every time you train back for thick lats and traps.
5.
Military Press The military press is one of the oldest exercises in the book, predating even the bench press.
If you can get manage to get strong at this very difficult movement, you will have an extremely impressive set of shoulders.
Be careful not to use too much "help" from your legs to take stress off of your upper body.
6.
Pull-up The pull-up, in its many variations, is one of the best mass exercises for building upper body strength, especially in the back.
It is a very difficult, honest movement that will require a lot from you.
Do pull-ups religiously for the widest lats and strongest grip possible.
7.
Dip Dips are one of my personal favorite exercises for building upper body muscle mass.
Unlike the bench press, dips involve the movement of your whole body, much in the same way as squats and deadlifts.
This makes it an excellent movement for developing muscle mass, strength, and coordination.
8.
Incline Bench Press Though it does not allow you to handle as much weight as the flat barbell bench press, the incline bench can be one of the best chest-builders in your arsenal of mass exercises.
Using an incline allows you to target mainly the upper chest, a hard-to-build portion of your physique.
Developing this muscle well can make your whole upper body look thick and muscular.
9.
Barbell Curl The basic barbell curl is what most people find to be the best biceps builder.
Though dumbbells are certainly excellent for working the arms, the barbell allows you to handle the largest loads, and therefore place the most heavy stress on your biceps.
Use an EZ bar if your wrists can't handle the straight bar.
10.
Skull Crusher Also known as nose-breakers, or just as triceps extensions, skull crushers are one of the best isolation mass exercises for triceps.
Lie on a flat bench and bring the bar (either EZ bar or straight bar) to your neck or eye level.
Drive the weight back up without using too much swing to really torch your triceps.
Source...