Bodybuilding exercises

Written By The HealthMeth Team - Updated On Thursday, September 2, 2021 1:00 PM

body building

Many bodybuilders and gym goers are keen to practice bodybuilding exercises, as there are many exercises that focus on the muscles of the legs, chest muscles, shoulder muscles, thigh muscles, back muscles, abdominal muscles and arms, in order to build muscle masses in these areas And get an ideal body, and bodybuilding exercises are among the most exercises that depend on attention, technique and caution during their performance; To avoid any injuries to the player, in particular muscle tears; Therefore, care must be taken to perform it gradually, dividing the exercises into groups, and focusing on a specific muscle in each exercise.


Bodybuilding exercises

Chest muscles

  • The flat bench exercise: Lie on your back, then hold the bar with a chest-width and grip it with the fingers of the whole hand, taking into account that the arms are at a right angle with the body, then raise the bar and extend your arms fully, and then press down so that the bar touches the chest, and repeat the exercise ten Times.
  • The high or inclined bench bench exercise: Lie on your back tilted upwards, then hold the bar with a wide chest, and grip it with the fingers of the whole hand taking into account that the arms are at a right angle with the body, and that the forearm is at a right angle with the body, and raise your arms and extend them fully, and after Then press down so that the bar touches the chest, and repeat the exercise ten times.
  • The inverted bench exercise: Lie on a bench that has a chest downward, then hold the bar with chest width, taking into account that the humerus muscle is outward, and that the arm is at a right angle with the body and forearm as well, and take care not to raise the feet above the chest seat to maintain balance, and raise the bar, then Pressing it on the chest, and repeating the exercise three times only to avoid pressure on the eyes.
  • Dumbbells over: Lie on your back in a flat position, hold the dumbbell, raise your arms forward, then lower them back under the head, making sure to bend at the elbow joint.


Shoulder muscles

  • Back bar: Lower the bar to the level of your shoulders, then raise it to the top, making sure to make a wide distance between your hands and straighten the back, and repeat the exercise ten times.
  • Lateral assembly exercise: Sit on the standing bench to warm up the shoulder muscle, then hold the dumbbells, and push from the bottom to the top, making sure that the back is lying down, and repeat the exercise ten times.
  • Anterior gathering exercise: Hold the dumbbells by the upper chest area, lift them up, and repeat the exercise ten times.


back muscles

  • Back pull up exercise: Sit on the high traction device, then grip the arm of the machine with a wide grip, pull the arms down toward the back behind the head, hold for a while, and repeat the exercise ten times.
  • The front pull-up exercise: Sit on the high attraction device, grip your arms on the device widely, then pull the arms down toward the chest, making sure to join the arms when going down, then hold for some time, and repeat the exercise ten times.
  • Ground drag: Sit on the ground traction device and grip your arms on the device with a tight grip, making sure that the palms of the hands are outward, and the knees are bended lightly and concave in the lower back, then pull the arms toward the lower chest and let the arms take the longest stretch, then repeat the exercise ten times.


Leg muscles and thighs

  • Two- legged back bar: Stand with the width of the pelvis, hold the bar on top of your shoulders, then bend and extend the knee joint to a squat position, and make sure to stabilize the torso during the exercise, and descend quietly to maintain a straight back, and repeat the exercise ten times.
  • Lower push-up device: Lie under the leg press machine, then bend and extend the knee joint to reach the maximum extension of the thigh muscle, and make sure to stabilize the torso, and not to raise the heels during the exercise.


Arm muscles

  • Focus bending exercise using dumbbells: Sit on the bench and hold the dumbbell in your right hand, and spread between your feet, taking into account that the hand's elbow is in front of the inner part of the thigh, then bend your back slightly forward, and raise the forearm with the weight to the top, and keep the elbow and the upper part of The arm is stable, and maintain the stability of the back while doing the exercise, and repeat the exercise ten times, then repeat the same steps with the left hand.
  • Double upper cable pulling: Hold the handles of the two parallel ropes using your hands, taking into account that your arms are straight, at shoulder level, and your back is straight, then bend the elbows and pull the handles sideways and up, so that the forearms form a 90 degree angle with the upper part of the arms, and be careful To maintain stability of your body during the exercise, and avoid leaning forward, and repeat the exercise ten times.