These exercises not only help build muscle mass, they also help slow the aging process.
This workout targets your pectoral muscles (chest muscles) and strengthens them. It also builds muscle mass on your upper body. Lie down on the bench with your head facing up straight. Bend your knees and place feet flat on the bench comfortably. Hold the bar with a hook grip (with your thumb comes from under the bar). Do not use open grip (When your thumb is placed over the bar). Make sure your fists have a shoulder width distance. Inhale when pulling the bar towards your chest and exhale while lifting the bar.
Technique: Don’t lift your legs from the bench while doing the exercise and make sure not to bend your wrists. If done incorrectly, it may injure your shoulder gird and cause muscle imbalance and chronic shoulder pain.
It is an effective workout for your latissimus dorci muscles (broadest muscle of the back). Stand close to the bar, facing it. Hold the bar by facing the backs of your palms outward. For a close grip, your palms should be at shoulder level and for a wide grip, your palms should be a little away from your shoulders. Exhale while pulling yourself up until the bar is at your eye level. Inhale while going down.
Technique: To get the technique right and keep yourself from swinging, take the help of your coach. Better still, use a Super Band while doing pull-ups.
Add this exercise to your workout to accelerate the speed of building muscles. This exercise also gives you a good posture and aids injury prevention while working out. Place the weights in front of your feet. Slightly bend your knees with your hips out, and hold the bar with a hook grip while inhaling deeply. Hold your breath while lifting the bar till your thighs, and exhale.
Technique: Keep your back straight while going down. Do not arch it. Not bending your knees slightly while performing this exercise may injure your hamstrings and back.
This exercise targets the gluteal muscles (hip and buttock muscles), and builds legs strength. It is a complete lower body workout. Lie down on the leg press machine, and place your legs on the plank in front of you at a shoulder-width foot distance. Your torso and knees must be at a 90 degree angle. Push the plank with your heels and exhale while doing so. Inhale while bringing your knees back close to your body.
Technique: Make sure you push the plank with your heels and not the toes. Make sure your knees are not bent right into your chest. Keep your neck relaxed. Don’t lock your knees, and maintain your back’s neutral curve. Don’t stick to the support.