Starting an exercise program can be very overwhelming for most people, especially men who have no idea what exercises to do in the gym or how to plan out their workout routine. For this reason, here are 8 of the best exercises men should be doing in the gym. These workouts will help you build more muscle and get stronger overall, which will make you feel healthier and happier as you go about your day.
1) Chest Press
The chest press is probably one of your favorite exercises. There’s something about lying back and lifting a heavy weight up over your head that lets you know you’re doing something right. You can do it with free weights or machines, but whichever way you go there are a few key things to keep in mind.
First, make sure to put some space between your hands and shoulders—your elbows should be pointing outward throughout (not pointing straight ahead). Second, breathe deeply as you push down on each rep. This allows more air into your lungs and also helps stabilize your body as you lift upwards from a flat position. Third, squeeze those pecs at the top of each rep for an extra-effective contraction!
The deadlift is an essential compound movement for any weight-lifting routine. It works a variety of muscle groups, including glutes, hamstrings, quadriceps and back muscles. While it’s typically associated with competitive powerlifting and strength training, a 2010 study published in The Journal of Strength & Conditioning Research found that young adults can also benefit from deadlifts — they found that 10 weeks of lifting led to increased upper-body strength.
The deadlift has long been accepted as one of the most effective exercises a man can do to strengthen his lower body and build overall fitness at home or at a gym. Even better: The exercise doesn’t require any fancy equipment or weights — just grab some plates from your nearby dumbbell rack and you’re ready to get started!
Pull-ups are considered one of, if not THE most important exercise men should be doing when they’re hitting up a gym. Pull-ups help with upper body strength and are a great way to develop back muscles. They also burn calories! There’s a reason so many weightlifting routines include pull-ups.
The key to getting better at pull-ups is to keep practising them. Try finding a place where you can hook your feet around something so you don’t have to hold yourself up with your arms; that’ll make it easier, and gradually, you won’t need any assistance!
The row will help strengthen your back muscles. Strong back muscles are important for good posture and lifting heavy objects, but rows also help with core strength. Your core should be engaged throughout the exercise for best results. To do rows correctly: Get into a staggered stance (one foot forward and one foot back).
Grab an Olympic bar and hold it with both hands slightly wider than shoulder-width apart and let it hang at arm’s length in front of you. Bend at your hips until your torso is about 45 degrees to straight out from your knees, keeping your lower back neutral or arched (no rounding!) as you lean forward. Lean forward until your chest grazes or almost touches that bar, then pull yourself up to a standing position while engaging those back muscles throughout.
Everyone knows that squats and deadlifts are awesome weight-training exercises for men. But what about dips? Dips do wonders for your triceps. They’re also great for building a strong chest, as are pushups. Remember to maintain good form when doing any kind of strength training exercise—you’ll get more out of it, you’ll be safer, and you might even be able to lift heavier than you think you can.
And remember: If it hurts, stop immediately. There’s no shame in moving slowly or adjusting your routine to make something easier or less risky—everybody has different goals and tolerances when it comes to working out.
Squats are great for toning legs and shaping those glutes. This exercise is also good for your core muscles and engages your lower back, abs, and legs, making it one of the most important exercises you can do. To get started, stand with your feet shoulder-width apart, hands on hips or holding weights. Lower yourself into a squatting position while maintaining an upright posture.
When your thighs are parallel to floor (or as close as you can get) stand up and repeat. If squats feel uncomfortable on your knees use a chair or bench to help balance yourself as you squat down so that you’re only going to have to bend as much as possible each time before standing up again.
7) Dumbbell Bench Press
This is one of those weight lifting exercises that gets a lot of play, but it’s actually an effective exercise for just about any age or fitness level. It works a number of muscle groups, including the chest, triceps and shoulders, and is also great for cardio health.
The best part? You don’t need any fancy equipment to perform it (although it can be done with dumbbells) — all you need is yourself! Here’s how to do it: lie on your back on a flat bench holding two dumbbells at arm’s length above your chest. Your feet should be flat on the floor. Without moving them, lower your arms until they’re even with your torso then push them up again until they reach full extension.
Routine Schedule for men in the gym
A gym workout should include strength training and cardio, both of which have their place in any routine. However, to maintain a regular schedule, you’ll want to work out 3-4 times per week, and while you can train one body part per day if you like (e.g., chest/biceps on Monday, leg workout on Tuesday), it’s not necessary or advised. Muscle groups that work together – such as shoulders and arms – should be trained together for maximum benefits.
You can add cardio workouts between your weightlifting sessions as well; these are known as density days and will help maintain muscle mass while helping your body burn fat more quickly.
Lifting weights is as much a part of building muscle as is eating right and working out. So don’t waste time on exercises that just look good. Here are eight weight-lifting exercises you should be doing at every workout to maximize your results and have some fun. You don’t need to spend hours at a gym to get great abs, but you do need to train them regularly.