When you’re training for added power and muscle mass, you should work with basic exercises in which you can use heavy weights to develop large muscles. Here’s a list of the best basic exercises for each muscle group:
|
Muscle Group
|
|
Exercises
|
|
Pectorals
(upper) |
|
Incline Barbell Presses
|
|
|
|
|
Incline Dumbbell Presses |
|
Pectorals
(lower) |
|
Decline Barbell Presses |
|
|
|
Decline Dumbbell Presses |
|
|
|
Dips |
|
Pectorals
(general) |
|
Flat-Bench Barbell Presses |
|
|
|
Flat-Bench Dumbbell Presses |
|
Lats (width) |
|
Chins, Pulldowns |
|
Lats (thickness) |
|
Barbell/Dumbbell Bent Rows |
|
|
|
T-Bar Rows |
|
|
|
Seated Cable Rows |
|
Trapezius |
|
Barbell/Dumbbell Shrugs |
|
Lower Back |
|
Deadlifts |
|
|
|
Back Extensions |
|
Quadriceps |
|
Back Squats |
|
|
|
Front Squats |
|
|
|
Leg Presses |
|
Hamstrings |
|
Stiff-Legged Deadlifts |
|
|
|
Lying Leg Curls |
|
Calves |
|
Standing Calf Raises |
|
|
|
Seated Calf Raises |
|
|
|
Machine Toe Raises |
|
Deltoids |
|
Barbell/Dumbbell Presses |
|
|
|
Machine Presses |
|
|
|
Upright Rows |
|
Biceps |
|
Barbell Curls |
|
|
|
Dumbbell Curls |
|
|
|
Barbell/Dumbbell Preacher Curls |
|
Triceps |
|
Lying/Seated Barbell Extensions |
|
|
|
Close Grip Bench Presses |
|
|
|
Dips |
|
Forearms |
|
Barbell Wrist Curls |
|
|
|
Reverse Barbell Wrist Curls |
|
|
|
Reverse Barbell Curls |
|
