Remember that form is one of the most important things here.
Press the dumbbells overhead until your arms lock out.
Bring them together at the top for a maximal squeeze.
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Return to the starting position.
So keep your core tight, and engage the glutes," says Weber.
“Maintain proper core stability and avoid hyperextending through the lower back,” adds Pruitt.
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Row the dumbbell upward until your upper arm is in line with your torso.
Return to the starting position.
“Remember to keep the back flat!
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Dips
This list of exercises for men to build muscle wraps up with the dip.
Dips are a bodyweight exercise that builds the triceps, shoulders, and chest.
To perform dips, begin on parallel bars with your arms straight going downward, gripping the bars.
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Lower your chest toward the floor by bending your elbows and pivoting at the shoulder joint.
Lower until your upper arms are parallel with your torso.
Drive through both hands to return to the starting position.
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“Pay attention to your spine during this move.
You MUST push the hips backward while you get into the deadlift to avoid bending at the waist.
Pushups
First up on this list of exercises for men to build muscle is the pushup.
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Pushups are an amazing bodyweight exercise.
Finally, advanced individuals can work towards a one-arm pushup.
Standard squats start with your feet hip-width distance apart.
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At the bottom of your squat, drive through both feet to return to the starting position.
Play structures or public parks often have suitable bars for pull-ups.
you might also progress fairly easily by increasing your speed or distance covered in each sprint.
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I recommend starting with 40-meter sprints and performing five to 10 total sprints per workout.
Begin this exercise standing, and straighten one leg out in front of you.
Lower your body by bending the planted leg, keeping your other leg extended the whole time.
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At the bottom, push through your planted foot to return to the top position.
Start in a handstand, lower your chest, and face toward the floor.
When you reach the bottom, press through both hands to return to the top position.
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Deadlifts
Deadlifts are one of the most powerful lifts you might perform.
They train the quads, glutes, hamstrings, and back muscles.
Step up to the bar until it’s just away from your shins.
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Hinge at the waist, and grip the bar with an overhand or alternating grip.
Return to the starting position.
Repeat for the target repetitions.
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I personally prefer dumbbell bench presses as they allow a smoother, more natural range of motion.
That being said, it’s possible for you to do them with a barbell as well.
Press upward until your arms lock out straight up.
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Return to the starting position.
Aim to perform three to four sets of eight to 12 reps.
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