The “Best Bodybuilding Exercises” You Can Perform

The world of bodybuilding is all about sculpting your physique, maximizing muscle growth, and achieving peak definition. Whether you’re a seasoned gym rat or just starting your bodybuilding journey, knowing the most effective exercises is crucial.

How many of these potent, muscle-building moves made your top training list?

With so many great exercises available to choose from, picking the ten best bodybuilding exercises is a tough (and somewhat subjective) task. If you could only pick ten exercises to do the rest of your training days, the following (in no particular order) would be the ones I would recommend to pack on more muscle for a strong, powerful, rock-solid physique.

Why Certain Exercises Reign Supreme

While countless exercises can contribute to muscle building, some stand out for their effectiveness. Here’s what makes these exercises top contenders:

• Compound Movements: These exercises engage multiple muscle groups at once, allowing you to lift heavier weights and stimulate more growth.
• Muscle Isolation: While compound movements are king, certain exercises excel at isolating specific muscle groups for targeted development.
• Full Range of Motion: Exercises that allow for a full range of motion maximize muscle fiber recruitment, leading to better overall growth.
• Progressive Overload: These exercises are easily adaptable for progressive overload, a key principle in bodybuilding where you gradually increase weight or difficulty over time to keep challenging your muscles.

Building a Rock-Solid Foundation: Compound Lifts

Compound lifts are the backbone of any bodybuilding program. They allow you to build a strong foundation of muscle mass and strength, which translates to better performance in isolation exercises later. Here are some of the best compound lifts for each muscle group:

• Chest:
  • Barbell Bench Press: This classic exercise hits your entire chest, shoulders, and triceps. It’s a must-have for chest development.
  • Incline Dumbbell Press: This variation targets the upper chest for a more sculpted look.
• Back:
  • Barbell Row: The king of back exercises, it works your lats, traps, and biceps for a wide, powerful back.
  • Pull-Ups: An excellent bodyweight exercise that builds back strength and grip strength. Consider weighted pull-ups for an extra challenge.
• Legs:
  • Barbell Back Squat: The ultimate leg exercise, it works your quads, hamstrings, glutes, and core for overall leg development.
  • Deadlift: This powerhouse exercise targets your entire posterior chain, including your hamstrings, glutes, and lower back.

Sculpting Definition: Isolation Exercises

Once you’ve built a strong base with compound lifts, incorporate isolation exercises to refine specific muscle groups and achieve that sculpted look. Here are some top isolation exercises:

• Shoulders:
  • Dumbbell Shoulder Press: This exercise isolates your deltoids for defined shoulders.
  • Lateral Raises: Target your medial deltoids for that capped-shoulder look.
• Biceps:
  • Barbell Bicep Curl: A classic bicep builder, it allows for progressive overload with increasing weights.
  • Hammer Curls: Isolate your brachioradialis for a thicker-looking lower bicep.
• Triceps:
  • Triceps Pushdowns: Target your triceps for toned horseshoe-shaped triceps.
  • Overhead Triceps Extensions: Another effective exercise to isolate and build your triceps.
• Calves:
  • Standing Calf Raises: This exercise works your gastrocnemius for well-developed calves.
  • Seated Calf Raises: This variation targets the soleus muscle for a more complete calf development.

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This article dives deep into the “best” bodybuilding exercises, targeting all major muscle groups for an impactful and well-rounded workout routine.

• Olympic Squat

This is a favorite leg developer of old-school bodybuilders. For this squat variation, the bar will be up high on your traps and you will take a narrower stance. This will force your knees over your toes and allow your torso to stay upright, leading to a more quad dominant exercise. While this squat variation is more quad dominant, your glutes and hamstrings will still get a good workout (assuming you squat below parallel).

• Deadlift

Obviously, this is the number one move for back development. There is nothing quite like a heavy-ass deadlift for adding slabs of meat to your back. On top of working the muscles of the back (and nearly every muscle in your body,) the hormonal response elicited by deadlifts is highly favorable to building lean muscle.

• Bench Press

Arnold Schwarzenegger, Doug Young, Ronnie Coleman, and Bill Kazmaier all had the bench press at the core of their chest routine. This old favorite is highly effective for muscle building because it allows you to use more weight than any other upper body exercise, resulting in massive upper-body growth.

• Overhead Press

This is one of the best overall delt developing exercises. You’ll also get the added benefit of working your triceps. When performing this move, just make sure that you are not doing a push press, don’t bend your knees and explode up. By doing so, you will be making your legs the prime mover at the start of the lift rather than the intended delts.

• Bent-Over Row

This can be done off the floor or off of an elevated platform. Experiment and find out what works best for you. Regardless of the style you choose, the key is to squeeze the shoulder blades together at top of the movement. This exercise works the entire musculature of the back and was a favorite of Mr. Olympia, Ronnie Coleman.

• Wide-Grip Pull-up

This can be done off the floor or off of an elevated platform. Experiment and find out what works best for you. Regardless of the style you choose, the key is to squeeze the shoulder blades together at top of the movement. This exercise works the entire musculature of the back and was a favorite of Mr. Olympia, Ronnie Coleman.

• Barbell Curl

Grab a straight bar, not an EZ curl bar, with a supinated grip and use a full range of motion. Because your arms are supinated throughout the entirety of the movement, your supinator muscles are forced to work overtime, which can lead to bigger, stronger biceps.

• Skull Crusher

Triceps extension, skull crusher, whatever you want to call it, just make sure you do this move. The triceps extension is an old school, classic triceps isolating exercise. It has been around forever and used by some of the best bodybuilders of all time. It works the triceps from the elbow to the lats. Keep your elbows close together and pointed towards the ceiling. Bring the bar down toward your forehead to maximize triceps activation. The temptation is to flare your elbows out because you can do more weight – DON’T!

• Straight-Leg Deadlift

The focus when doing this exercise should be on activating the hamstrings. Your feet should be shoulder-width apart with your legs straight throughout the movement. This forces the brunt of the work to be done by the hamstrings. You are going to effectively hit the hamstrings, glutes, and back with this exercise. The straight leg deadlift has helped build many ironclad physiques.

• Standing Calf Raise

A physique is not complete without bulging calves. The standing calf raise is king when it comes to developing the muscles of the calf. Put the bar on your back (just like a back squat) and raise up on your toes. It’s as simple as that. You can also effectively do this exercise in the Smith Machine. And don’t be afraid to go heavy.

Always Remember:

• Form is Key: While lifting heavy weights is important, proper form is paramount to avoid injury and maximize muscle engagement.
• Mind-Muscle Connection: Focus on contracting the target muscle throughout the exercise for optimal results.
• Progressive Overload: Gradually increase weight, sets, or reps over time to keep challenging your muscles and promoting growth.
• Rest and Recovery: Give your muscles adequate rest and recovery between workouts to allow for muscle repair and growth.

Building Your Personalized Routine:

This article provides a solid foundation of the best bodybuilding exercises. However, creating a personalized routine requires considering your experience level, goals, and any limitations. It’s recommended to consult with a certified personal trainer who can design a program tailored to your specific needs.

Wrapping Up 

By incorporating these exercises, focusing on proper form, and following sound training principles, you’ll be well on your way to building the physique you desire. Remember, consistency and progressive overload are key to unlocking your bodybuilding potential. So, hit the gym, lift heavy, and watch your physique take shape!

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