Do you want to put on muscle?
Here are the best exercises for muscle growth for each body part:
There are many different strategies for muscle growth .
All can be effective if implemented correctly.
For each muscle group in this thread, I've included:
-1 compound "overload" exercise.
-1 lighter "isolation" exercise.
Let's get into it.
CHEST
DB Bench Press
- Gives you more ROM vs. a BB bench press.
Cable Crossover
- Can exaggerate the "squeeze" at the end of the ROM. Can adjust cable height to place emphasis on different areas of the pec.
LATS
Supinated Lat Pulldown, or Chin Up
- Both have the same motion, but a slightly different stimulus. Supinated grip, about shoulder width apart.
SA Cable Lat Row
- High cable position, pulling in the direction of the muscle fibers. Emphasize stretch at top of exercise.
FRONT DELTS
Dumbbell Overhead Press
- Can adjust angle of the press for best results for your anatomy/current ROM.
Front Raise
- Great for isolating the front delts. Don't need lots of weight to hit these hard. Don't swing, actively lift.
