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Improve your exercise form and avoid common mistakes on some of the most potent muscle builders in the gym. Improve your exercise form and avoid common mistakes on some of the most potent muscle builders in the gym. Cancel View cart. Store Shop By Brand Best Sellers Top 40 Products Top 30 Brands Top 10 BCAAs Top 10 Creatines. The first exercise I consider one of my Big 3s is the barbell bench press.

I see this exercise being performed incorrectly many times at the gym. In order to make sure you’re doing it correctly, start by planting your heels on the ground. Next you want to rotate your shoulder blades backwards.

These are the kind of exercises you want if you are looking for the best exercises to build muscle. Bicep curls and calf raises are nice, but if you want the most bang for your buck then compound exercises are the way to go. Compound exercises should be the meat and potatoes of your routine with the other exercises being secondary. The Best Muscle Building Exercises for Each Body Part Chest Bench Press Not surprisingly the bench press has been the staple in each and every bodybuilder routine for decades. Simple, yet effective the bench press will progressively overload the pectoral muscles while simultaneously activating the front deltoids and triceps as secondary.

The chin-up is a bodyweight exercise that can induce serious muscle growth of the biceps (and back). Often, however, lifters may perform these incorrectly, using a. The Top Muscle-Building Exercises For Women Infographic.

We really hope you found this article and illustration helpful. If you did, let us know below in the comments! P.S. this list of exercises is not exhaustive. But it is a great list of exercises that will certainly get the job done.

I can’t tell you how many times people have asked me for the best exercises to do in the gym to get big. Well, before I go any further, listen up. I’m going to tell you five exercises that have great potential for helping you build muscle.

However, going in the gym and doing only these five exercises would be ridiculous. The Best Exercise for Each Muscle, According to Science. Matthew Leete / Getty Images. by Amy Roberts Click to share on Facebook (Opens in new window). The Best Exercises By Bodypart. Now that you know which tools are the most productive, let’s take a look at the best exercises by bodypart.

This list will include some of the top 7. 5 Most Effective Chest Building Exercises. Bench Press. The king of all upper body muscle building movements.

These are 4 of the best foam rolling exercises to build muscle. Foam rolling is so much more than just a new fitness trend—it’s one of the best ways to improve joint function, enhance mobility, and decrease post-workout muscle soreness.

List of related literature:

For example, the plank can be modified by moving the elbows superiorly toward the ears and engaging a posterior pelvic tilt; this significantly increases activation in the rectus abdominis and oblique muscles (117).

“Science and Development of Muscle Hypertrophy” by Brad Schoenfeld
from Science and Development of Muscle Hypertrophy
by Brad Schoenfeld
Human Kinetics, 2020

One of these is to arrange core exercises, then assistance exercises.164 Another method is to arrange large muscle groups and then small muscle groups.165–167 Yet another method, which allows the individual to recover more fully between exercises, is to alternate upper body with lower body exercises.

“Total Burn Care: Expert Consult Online” by David N. Herndon
from Total Burn Care: Expert Consult Online
by David N. Herndon
Elsevier Health Sciences UK, 2012

Standing to the side of the client, place your fingers to the front (around biceps) and your thumbs to the back (around triceps) and squeeze these two muscles together.

“The Essential Guide to Holistic and Complementary Therapy” by Helen Beckmann, Suzanne E. Le Quesne
from The Essential Guide to Holistic and Complementary Therapy
by Helen Beckmann, Suzanne E. Le Quesne
Cengage Learning, 2005

(2) Using primarily the muscles of the back, lift the bar upward until it touches the upper abdominals, then lower it again, under control, back to the starting position; then immediately start your next rep.

“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

Most of these exercises can be done in a seated position with little or no significant risk.

“Stronger After Stroke: Your Roadmap to Recovery” by Peter G Levine
from Stronger After Stroke: Your Roadmap to Recovery
by Peter G Levine
Springer Publishing Company, 2008

Ludewig PM, Hoff MS, Osowski EE, et al: Relative balance of serratus anterior and upper trapezius muscle activity during push-up exercises.

“The Athlete's Shoulder E-Book” by James R. Andrews, Kevin E. Wilk, Michael M. Reinold
from The Athlete’s Shoulder E-Book
by James R. Andrews, Kevin E. Wilk, Michael M. Reinold
Elsevier Health Sciences, 2008

Arching your back positions your body to allow other muscles—particularly your triceps—to help lift the weight, which removes effort from your chest while placing your lower back at risk of strain.

“Testosterone Transformation: Lose Belly Fat, Build Muscle, and Boost Sexual Vitality” by Myatt Murphy, Jeff Csatari
from Testosterone Transformation: Lose Belly Fat, Build Muscle, and Boost Sexual Vitality
by Myatt Murphy, Jeff Csatari
Rodale Books, 2012

When these exercises are performed correctly, they are extremely taxing because they use so many different muscles to move through the pattern or to stabilize the body.

“Athletic Body in Balance” by Gray Cook
from Athletic Body in Balance
by Gray Cook
Human Kinetics, Incorporated, 2003

Exercises such as cable side laterals, cable bent-over laterals, and cable upright rows keep tension on the area of the muscle being worked in a way that barbells and dumbbells cannot.

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

Keep your arms straight and your feet flexed, and if necessary, elevate your shoulder girdle (engaging upper trapezius and levator scapula) to move the last inch or two.

“Ashtanga Yoga The Intermediate Series: Mythology, Anatomy, and Practice” by Gregor Maehle
from Ashtanga Yoga The Intermediate Series: Mythology, Anatomy, and Practice
by Gregor Maehle
New World Library, 2012

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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75 comments

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  • Good job Randy! Once suggestion….I over did it with squats in my younger years and my hips took the hit. If your hips go lower than your knees, you are going too deep.

  • I have been doing this exercise and works for me,
    Chest/tricep/ shoulder day: dumbbell press ( normal and inclined), dumbbell fly, shoulder press, dips, dumbbell standing one arm tricep extension, and rope pull tricep.

    Back and bicep day: Romanian deadlift, palms facing up barbell row, cable row, bar pull ups, dumbbell hammer, cable bicep.

    Leg day:
    Deep squats, lunges, box jump( increasing the size to jump to on the box with weights), calves raise with dumbbell in a small bench to press ot harder..

    Do that, and only need around 40 min of training to get in shape and work out your muscles.

  • I’m 13 and 175 pounds and do all of these workouts and a little more 5 times a week and two days rest if anybody has some advice that would be very appreciated

  • Thank you for your easy to follow instructions. I would like to know how to breathe though. Should I breath in while in tension & breathe out when releasing or the other way round?

  • 1:43 hurts so much.
    Edit: WAIT I DID IT FOR LESS THAN A MINUTE AND MY SHINS ARE COMPLETELY FINE THANK YOU SO MUCH I CAN DO P.E. AND WALK TO ALL MY CLASSES TOMORROW THANK YOU

  • Marc, Thank you very much for this video. I have been putting up with shoulder pain for months and it was getting worse and seriously impacting my lifestyle. I have been a Coach driver, mostly manual for 20 years. The linkages have not been well serviced in the main and hence the gear changes can be stiff.
    I have only been doing the exercises you show in this video for a couple of days and already I am seeing a marked difference in pain reduction, and scope of arm movement.
    I am so grateful for your video and frankly I can’t believe the improvement

    Rereading this it sounds to me like a paid commercial. I can assure your subscribers it is not, even I can’t believe the improvement in just a couple of days.

    Best wishes and thanks again from Brisbane Queensland Australia.

  • I would advise you to first take the supplements i suggested for three to four months. Before doing any exercises. Continue to ingest the supplements when training.

  • Ok, but what would be a good combination of these schedule-wise?
    Like reps and sets, which days to do what, and any other exercises thrown in?

  • When I work my chest if I’m doing bench press or hammer chest machine a ton of different chest machines I feel it more in front of my shoulders no matter how I hold my hands whatever I do it’s baffling to me this has only become a problem in life past year idk wtf I’m screwing up

  • Elliot Hulse would say deadlifts and dips; front squat and chin ups. I say kettlebell swings and deadlifts, muscle snatches, dumbbell squats and Farmers’ Walks.

  • bro i was sitting until my neck was hurting for 1 mounths straight for 10 hours. And now just ramdomly it hurts and the pumps of the back neck hurt when i touch them

  • Mam can you please tell me about the water which we should use after practice to pour our leg for the people who suffer from shin splints. The water should be hot or cold

  • Really, no pull up and dips?
    Weighted dips are great for chest, front delts and triceps
    Weighted pull ups are great for back, rear delts and biceps
    I could also add facepull and plank too.
    In the end 10 or 11 movements are enought for this job.

  • Ur right about the exercises but ur wrong about the reps n sets.the low rep range, especially as u, get older is not a good idea becuz the heavier weights could cause injury.U have 2 be careful lifting heavier weights as u get older, moderate weight with higher reps has been proven 2 increase strength n muscle and less chance of injury.once u learn the proper way 2 perform exercises u can increase the reps as well as the speed of the exercises.I still lift heavy it;s just that u have 2 change ur approach on the 1 rep max.

  • This video worked wonders for me I do them every morning and every night and as long as i keep up with them my shins dont bother me at all

  • Well for bench presses, I personally go all the way down till about 2-3 inches away from the chest and pause there for 1-2 sec before going up again. (I feel like that’s another alternative way of doing bench presses)

    For squats, you don’t need to go so low tbh. As long as your legs form a 90° when you’re going down, you go back up straight away.

    For deadlifts, I have no comments cause I don’t even do that exercise lol.

  • Squats, dead lift, bench press, press, cleans, dips with and without weights, pull-ups with and without weights, handstand push ups. Those are my staples. I know you care.

  • I do believe that the “over-over” grip for the deadlift is better for beginners. They’re so new to the lift that their grips can easily handle their beginner weights on the bar.

  • This is my workout plan.

    Warm ups: Jumping Rope 5-10 minutes

    Monday: Pull ups followed by sled push
    Tuesday: Cleans and jerks, bicep curls and sledgehammer workout
    Wednesday: Rest
    Thursday: Benchpress, shoulder press and dips
    Friday: Deadlift and farmers walk
    Saturday: 10 km jogging
    Sunday: Rest

    Finish each weight lifting exercise with a 5-10 minute cardio. I prefer hard running. Avoid the treadmill. Run outdoors instead.

  • Helpful video man. I just realized that I’ve been to that gym. I live in Louisiana and went to Wolfforth for work for two weeks. I love that gym, and yes, the music playlist is legit too. It’s a 5 star gym for sure. Keep up the hard work brutha.

  • Has anyone tried Custokebon Secrets? (do a search on google) We have noticed many awesome things about this popular fat burn diet plan.

  • thank you so much i’m a basketball player and i get shin splints in both shins very badly to the point where i have to sit out and now i’m doing these stretches and it’s helping me so much i couldn’t be more grateful

  • Angle up means more traps due to bio mechs..what certificates or full time courses on exercise do u have? If ur to high up its a modified shrug…exercise is now a science and u won’t be adding testosterone on top of ur synthetic test…also there is no hip hinge on a fucking squat hopefully anyone reading this can do a quick Google search and see its a different pattern entirely…im out.

  • You hit all these weekly and you will become a beast, no matter your strength and intensity levels at start. The only thing I would add is power clean and press 1 2 times per week. Great video overall, this is an excellent training regimen and also will burn a ton of fat due to the compound movements.

  • I was given 2 of these exercises by my physio but may I ask what happens if both shoulders are doing the same things and you don’t have a good shoulder:( thanks

  • Can I do these exercises if I have patella tendonitis. I have both (patella tendonitis & shin splints). I have noticed that toes movement are different in patella tendonitis exercises ( toes are pointed towards you) while toes movement in shin splints exercises are the other way around.

  • This is what I have right now ��I’m in so much pain. I have to take pain killers every day but I will try to do this exercises at the gym tonight so hopefully it will help ��

  • Just do muscle building with weights. Build muscles in your shoulders and take glucosamine and cod liver capsules. And incorporate creatine to keep joints covered with water retention. This will combat your pains.

  • If from a bodybuilding standpoint, not power lifting, and looking to incorporate the Big 3 to build size, how often should these be done? What type of split? If doing these, should one still be doing curls, lat raises, extensions, etc.? Thanks

  • Can you be born with it? What would that be called. Nothing to really do with running i guess, but ive come to realise that one of my shin goes out more than the other one. Would this help too?

  • Dear Doctor Jo, I am tremendously happy to have found your videos on neck pain relief with some key stretches. Thanks to you I have managed to cure myself of derealization/depersonalization disorder by simply stretching my neck I even cried while doing so. Thank you for the quality videos and keep up the good work!

  • What a bunch of dumb asses. Let’s have them inject all the oil they want and then have a pay per view at the end when they’re bodies explode.

  • Full squat, deadlifts, barbell row, bench press, overhead press, lunges, farmers walk. Bicep/felt: barbell curls, dB lateral raises. Who here does Strong Man 5×5.

  • I use to play football and I started experiencing this shin splint pain since 2017. It always disturb me during my walking, running and the course of the game. So many times i just walk out of the field after a few minutes of play feeling very bad and emotional in tears. I have been struggling to find ways to get rid of it until now i manage to find and watch this video. Hope this will help me out. Cheers

  • Am I the only one really struggling to relax my arm for the first one? Like I’ll do the movement and my arm barely moves so I’m convinced I’m unable to relax them.

  • https://youtu.be/ixPy0Icr1tI?t=649
    Essential Mass Exercise (EME) means Compound Exercise. Substituting the Barbell Bicep Curl with a TriCombo…
    Start with
    Overhand Barbell Bicep Curl transition into Military Press finish with Barbell Tricep Extension.
    Plus finishing with an OHP / MP at the end like at beginning gives Symmetrical Closure to the Mind.
    “Guns are best left for later when it gets difficult.”

  • Thank you so much for this. My physiotherapist gave me similar moves but not as advanced as yours. I’m currently in agony, my left side of my neck has never been right after a stint of rye neck in my late 20s. It seems to be more painful than not these days and the biggest problem I’ve noticed is when I wake in the morning I just can’t get the right pillow support. My left side of my neck feels small in muscle mass to the right now. How long does it take to strengthen and heal? ��

  • Hey Garry:
    These 5 compound exercise is this the one you use to build your big muscle.? These 5 exercise is it enough to grow my muscle?

    Thank you,
    Sherwin

  • Your instruction is superior. I know you’re not in competition with Mark Rippetoe but I hear so much about him and have watched a number of his videos and can tell you, your coaching is fluid it is clear and it does not waste time on hyperbole. I don’t need help trying to be a tough guy what have some problem with being manly, when I go to the gym and when I am moving steal for the benefit of my health, I need the highest class of coaching I can get. You are it

  • Anybody know what is Custokebon Secrets about? I hear many individuals lost a ton of weight with Custokebon Secrets (just google search it).

  • After watching the video I raised my hand like at school and I heard a loud ass pop then I started moving my arm and my shoulder didn’t hurt I’m confused as hell

  • Buy a printable worksheet with the Neck Pain Exercises & Stretches in this video here: https://www.askdoctorjo.com/buy-neck-pain-worksheet
    ⭐⭐ Leaving a Question or Comment? ⭐⭐ Hit the �� SUBSCRIBE �� button above first (if you haven’t already), and make sure you mention you’ve subscribed because I like to respond to my subscribers if I can!

  • You just relieved my bad pressured headaches. I will be using your YouTube more often and will show it to others.
    Thank YOU much.

  • With the knees bent you really have to work to stay past the knees. Not bending fully at the waist because it’s tough seems silly, how else you going to strengthen those bones, joints, tendons and ligaments?

  • I’m sheltering due to coronavirus as I have severe COPD but I’m in agony with Calcific tendinitis in my right shoulder, doctor recommended but I refuse to go to A & E during the covid 19 peak so will give a try alongside pain meds, thank you! ���� ��

  • Wow… I really feel good after these exercises Thank you (All the way from Australia:) )for these exercises it really helped me with my neck pain…

  • at the one min. till the 1.30 mark in the video letting my shoulder hang, float back and forth, Helps me a lot. Weird. I tried a lot of different stretching moves and this is the one that helps me with my problem. I would never have guessed it without trying it. But My rotator cup feels so much better. The first time afterwards it felt bruised, then afterwards it just got better. Thanks a lot. I give you a 5 star.

  • What do I do if these are to painful for me to do? I’ve all of a sudden got neck and should pain and tried both your videos some I can do without a struggle but some are just to painful, thank you

  • Please help! Every time I point my toes I get a huge cramp/spasm in my big toe and it is so painful. It can last for up to 2.5 mins. These stretches help so much, but am I overdoing it?

  • I think I got shin splints literally I can’t even walk at all I did skipping-jump rope for good 20m and after that my both of my legs really hurt and it hurts to walk�� my front lower legs and back:(

  • My neck has been hurting very badly. It hurts a lot to move, sit up, and is very painful to bend my neck on the side that hurts. I hope this works.

  • I usually train pull ups without any problem. I got pretty much strenght, being able to pull 100 kilograms having 60
    But when it comes to 1 arm pull ups, I always have a pain in my working shoulders which lasts for a few seconds-minutes
    I dont know if this video is make for this, but, if someone knows the answer to my problem and how to get rid of the pain, can you tell me?

  • I’ve been playing guitar for 30 minutes with my neck slightly abit forward to the left and and large center right part of my neck hurts, pls help

  • Best 15 Exercises For Musculature and Health����������
    1. BB Curl
    2. BB Shrugs
    3. BB Row
    4. Deadlift
    5. Squats
    6. Overhead Press
    7. Bench Press
    8. Pull-ups
    9. Dips
    10. Hyperextensions
    11. Leg Lifts
    12. Ab Crunch
    13. Straight Leg Deadlifts
    14. BB Lunges
    15. Planks

  • I am 37 ur female I have dizziness when I sleep and wake up and my shoulder muscles have become week.can I do these exercise in video shown??can you please upload videos on neck sprain

  • Thank you so much! I woke up with pain and couldn’t sleep but when I was halfway through the exercise it eased my pain and could sleep afterwards

  • Hey man, Try out these 5 BEST exercises to build muscle for men… they’re critical! If you have any questions on any of the movements (or anything else you want to chat about), leave a comment below!

  • Dr. Jo you are the really a best teacher. 45degree exercise really very helpful. The whole video is very helpful.. Thank you so much..

  • Hi mam am from India am a Indian army athelete……..i suffer from much tibial bone pain ((shin pain )) pls hlp me….i hope u do ur best

  • Sadik if you reading this…straight to point we want you to win mens physic olympia……..sadik you have to work on abs going smooth on stage is the only thing making away from that top spot at olympia as well as your calves looks very small as you have a big body structure…..focus more on rock hard abs on the show day….i believe no one can stop you to become that what you want…..

  • I can definitely feel a difference, thank you. I’m gonna do these until my pain goes away����These exercises helped a lot, now I can sleep a bit better ��

  • Omg�� thank you for help me with me neck pain I swear every single day I’m going to come back to this and relieve me neck pain because I’ve been look down to much on my ipad but thank you so much

  • I’ve watched other videos of you and had amazing results. This morning I was in agony from a stiff neck…took advil and stuck on a heat wrap and was still in pain and wanted to cry. I did these exercises along with you and I have to tell you…I am already feeling better! My neck is already loosening up! You’re amazing!

  • Thank you so much Jo, after struggling with neck pain for 10 days I tried this twice in a day and feel such a relief. I rested for about an hour or so after this neck muscle excercise and it really helped a lot.
    Thanks for your help!

  • I have a separated shoulder but still do these 5 exercises. I find that with the barbell bench, my left shoulder which is separated, can give me trouble when doing heavy benches. I love the barbell bench. Any suggestions?

  • Hey d.r jo i have problem while i m not sleeping for too long means 10pm. or 11pm. Blood coming from my mouth small blood in spet please help me any exercise my all result are clear

  • Buy a printable worksheet with the Shin Splints Stretches & Exercises in this video here: https://www.askdoctorjo.com/purchase-shin-splints-worksheet
    ⭐⭐ Leaving a Question or Comment? ⭐⭐ Hit the �� SUBSCRIBE �� button above first (if you haven’t already), and make sure you mention you’ve subscribed because I like to respond to my subscribers if I can!

  • “My body attracts women a lot”My guy,no need to get your hopes up.They probobly stare at you because of how idioctic and insane you look.

  • woman find that attractive….??? This looks uglies of anything I have ever seen… I not against muscles… but like a fit normal human…

  • OK so I keep re-injuring what I believe is a shoulder related injury. Every time I do lateral raises or go to jujitsu I get this pain that shoots down the back of my arm kind of passing through my tricep area is anybody have any idea what this might be?

  • Hi Docotor,

    Can shin splints cause knee pain and knee tendonitis? I cant find the real cause of my knee pain and the scans are ok. I have tried to find a connection or cases that links shin splints to knee pain on the internet, but could not find any..

  • Do we have to stop running till the pain eases away? And we have to do this routine every alternate day of the week. And what about the hot cold water treatment, does it also help?

  • I just tried Ryujin’s Shoulder dance and came here..����

    But actually I have learnt it… This is just a joke.. I slept in a wrong position yesterday that’s why I am having a shoulder pain..

  • should be known as the big 4 exercises as a major compound upper body pulling exercise like pull ups/rows should be incorporated. doesn’t make sense to include bench press and not a pulling movement to oppose it.

  • Sir I have a shoulder pain from 10 days cant sleep actually one ago I fell down from bike then stress on shoulder
    Dr advice therapy