The Very Best Muscle Mass Building Exercises for every Bodypart


1102: The Best Exercises for Each Body Part

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If you follow a body-part split with a dedicated arm day, try loads in the heavier end of the muscle-building rep range for sets of 8. Back. Best: Bent-over barbell row. But what are the most essential and effective exercises for each bodypart?

The Best Muscle Building Exercises for Each Body Part Chest Bench Press Not surprisingly the bench press has been the. If every single exercise were to get thrown into a steel cage match, royal rumble style where only the best for each body part emerged, here is who would come out on top. Employ each one of these to build the best body imaginable. Chest: Dumbbell bench press.

Here’s an example of some exercises you can perform to target each muscle group. Chest. Bench press: You can use a barbell or dumbbells. It’s a good idea to have a partner spot you in case.

In no specific order, here’s a list of what are considered to be the best and most often used exercises for each major muscle group A List Of The Best Chest Exercises Flat Barbell or Dumbbell Bench Press Incline Barbell. Deadlifting is probably one of the best exercises for overall building your legs and lower back. Deadlifting is excellent if your purpose is building muscles and improving your strength. This is a. Secondly, so you aren’t sacrificing exercises, you can alternate between 2, or even 3 workouts for each body part.

And to increase the attention to each body part, you can go old schoo. With over 600 muscles in our body, it is easy to forget some important muscle groups when we get stuck in our fitness routine. To help you keep every muscle group healthy and mobile, here are the best exercises targeting each muscle group. Best Exercises For Upper Body. Here are some of the best exercises to build.

Exercise videos with detailed instructions; List of the best bodyweight exercises for each body part. These exercise recommendations are based on muscle activation, intensity, and complexity. To make your own workout, try this: choose 4 exercises, do each. Dips are often called the upper body squat, and for good reason. Dips work the shoulders, chest and triceps very hard, and are a great overall exercises for building a beefy upper body.


List of related literature:

Most clubs have stations for triceps, chest exercises, leg press, leg flexion and extension, abdomen and trunk, military press and curls, lat pull— down, leg flexion and extension, biceps curl, bench press, and much more.

“Fitness cycling” by Brian J. Sharkey, Steven E. Gaskill
from Fitness cycling
by Brian J. Sharkey, Steven E. Gaskill
Human Kinetics, 2013

Perform one set of 8-10 exercises that train all the major muscle groups (e.g., gluteals, quadriceps, hamstrings, pectorals, latissimus dorsi, deltoids, and abdominals).

“Physical Medicine and Rehabilitation E-Book” by Randall L. Braddom
from Physical Medicine and Rehabilitation E-Book
by Randall L. Braddom
Elsevier Health Sciences, 2010

The second task is sheer necessity, since no one exercise is enough to fully develop even the simplest muscle.

“The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis” by Arnold Schwarzenegger, Bill Dobbins
from The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis
by Arnold Schwarzenegger, Bill Dobbins
Simon & Schuster, 2012

pectorals, triceps, deltoids, core (1) Start in the beginning position of a Classic Push Up, your body in a perfect line, your arms straight and your hands directly beneath your shoulders upon the floor.

“You Are Your Own Gym: The Bible of Bodyweight Exercises for Men and Women” by Joshua Clark, Mark Lauren and, Clark Joshua, Lauren Mark
from You Are Your Own Gym: The Bible of Bodyweight Exercises for Men and Women
by Joshua Clark, Mark Lauren and, Clark Joshua, Lauren Mark, Limited, 2010

Squats or deadlifts for the legs, bench, incline and shoulder press for pecs and delts, chins and bent over rows for back, close grip bench for triceps, barbell curl for biceps.

“The Ultimate Diet 2.0” by Lyle McDonald
from The Ultimate Diet 2.0
by Lyle McDonald
Lyle McDonald, 2003

These include back exercises such as the deadlift, barbell rows, dumbbell rows, seated cable rows, chin-ups, and T-bar rows as well as bicep exercises such as barbell curls, dumbbell curls, and hammer curls.

“Natural Bodybuilding” by John Hansen
from Natural Bodybuilding
by John Hansen
Human Kinetics, 2005

When strength training equipmentis available, the following exercises are recommended: leg press, leg curl, calf raises, seated row, chest press, latissimus dorsi pull-down, shoulder raises, back hyperextension, and abdominal crunches.

“Return to Sport after ACL Reconstruction and Other Knee Operations: Limiting the Risk of Reinjury and Maximizing Athletic Performance” by Frank R. Noyes, Sue Barber-Westin
from Return to Sport after ACL Reconstruction and Other Knee Operations: Limiting the Risk of Reinjury and Maximizing Athletic Performance
by Frank R. Noyes, Sue Barber-Westin
Springer International Publishing, 2019

I like seven specific upper body exercises because they get most of the different arm muscles.

“Type 1 Diabetes For Dummies” by Alan L. Rubin
from Type 1 Diabetes For Dummies
by Alan L. Rubin
Wiley, 2011

Legs (including calves) Let’s go over each one by one, learning the anatomy first, followed by the best exercises for developing each.

“Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body” by Michael Matthews
from Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body
by Michael Matthews
Waterbury Publishers, Incorporated, 2019

Many overhead and over-the-face resistance training exercises place the client in a sitting or standing position (e.g., shoulder press, overhead dumbbell triceps extension) or a supine position (e.g., bench press, dumbbell chest fly, lying triceps extension, dumbbell pullover).

“NSCA's Essentials of Personal Training” by NSCA -National Strength & Conditioning Association
from NSCA’s Essentials of Personal Training
by NSCA -National Strength & Conditioning Association
Human Kinetics, Incorporated, 2011

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • When Jeff speaks John is all like “yeah, uhh, yes, uhuh, hmm” Like dude just sit there and listen and don’t say anything as he speaks.

  • BHUD, please do a video of how you would structure an intelligent bro-split 4-5 days a week with sets (high-low volume) and exercises. Thank you!

  • Hey Steve. I’m a big fan of compound lifts done in a full body workout. I’m also 42yrs old and have a few injures I’ve endured over the years so I adjust my lift selection accordingly. I like alternating between a lower body exercise and then an upper body exercise. A typical workout would look like this: weighted dips; back squats; pull-ups; weighted sled push; ab wheel rollouts: that particular workout I recently did with high reps (10) for weighted dips and squats: 6 reps for pull-ups: 10reps for ab wheel: the sled push is a total of 60ft fully loaded with 7 45lb plates: I rest for 2min and repeated until 4 rounds were done. Another workout looks like this: walking weighted lunges: weighted chin-ups: floor bench press: trap bar deadlifts: ab exercise: typically all heavy for 5 reps expect walking lunges which are done for 10reps. A minute and a half rest and repeated for 5 rounds. All the workouts are done in circuit style and are pretty intense. Curious what you think. Its done on a 3 day a week plan. I do have other variations and mix up reps, rest, and intensity. Thanks!

  • Somebody help me out… traps… Do you hit traps in shoulder day or back day… I say back cause it’s a pulling motion… but I only see ppl hitting traps on shoulder day…

  • Well for me it would be TOO much muscles. But its fucking impressive how these muscles look like. They worked very hard and long for them. Big respects.:D

  • Wow. Cant argue with any of thos choices. They were the ones that popped into my head as well. I think I’d go Paul DeMayo (Quadzilla) with Quads, and give glutes and hams to Ronnie ( which were the most insane on the planet).

  • I love the channel Steve. I am not a lifter really. I just work with some adjustable up to 90 pound dumbells and a pull up bar. I am into jump rope. I use weighed ropes. I alternate days between jump rope and my strength training. I have gone from 250 pounds with probably nearly 50 percent body fat to about 165 with 15 percent vody fat over the past 3 years. My first year I did nothing but adjust my diet and start jogging. I am continuing my journey and I hope to start getting stronger now. Anyways thanks for all your great content.

  • Chest: pause bench, weighted dips
    Back: barbell bent over row & weighted pull ups
    Shoulders: military press, DB lateral raise and band face pulls
    Quads: the back squat (high volume)
    Hamstrings: conventional DL & RDL
    Biceps: incline curls
    Triceps: close grip bench press & skullcrushers
    Abs: hanging leg raises
    Forearms: dead hang
    Traps: just the work from deadlifts and rows for now

    Love all these exercises! I’ve tried so many and this is my workout arsenal

  • Sir please make the video about two body parts a day wich parts are the best duo? And is it okay to repeat twice or thrice a week any parts?

  • Jeff Nippard should not be allowed to collaborate with people unless he can’t talk cuz the minute he does, the person next to him sounds like an amateur.

  • Go to Athlean-x he is Jeff cavalier and some of the stuff that you said like starting with your armat your back and he dose a cable one where he is standing side ways and as he raise his arm he turns away from the the cable thing��

  • Remember this only accomplished with steroids, but they still have to work as hard as anyone else. Try to to this natty and it will be much harder to get this big kind of muscles ����. ��