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Each muscle group has several exercises that allow you to achieve maximum load and therefore results. Below you will find the best bodybuilding exercises per muscle group.
The best bodybuilding exercises per muscle group
The most effective exercises are divided among the following muscle groups: chest, back, shoulders, legs, arms, and others. When you incorporate these exercises into your own training schedule, success is almost guaranteed.
The 5 most effective chest exercises
- Bench Press. The mother of all chest muscle exercises.
- Incline Bench Press. For many professional bodybuilders, this is the chest exercise.
- Dips. Also known as the squat for the upper body.
- Dumbbell Bench Press. An exercise where you really feel your chest working.
- Incline Dumbbell Bench Press. A good alternative to the incline barbell press.
The 5 most effective back exercises
- Deadlift. No other exercise helps to build a wide back.
- Pull-ups. The best exercise to train your back after deadlifts.
- Barbell Row. No training schedule can exist without the barbell row.
- Dumbbell Row. A good alternative to the barbell row, especially if you have a weak lower back.
- Power Clean. The explosive power clean helps develop your entire back.
The 5 most effective shoulder exercises
- Military Press. The best shoulder exercise for decades.
- Push Press. Similar to the military press.
- Bench Press. The bench press is excellent for well-developed shoulders.
- Seated Behind the Neck Press. A very strong exercise for the back of the shoulders.
- Seated Dumbbell Press. Slightly easier than the predecessor.
The 5 most effective leg muscle exercises
- Squats. The king of all exercises.
- Front Squats. An incredibly good bodybuilding exercise.
- Stiff Leg Deadlifts. For thicker hamstrings.
- Leg Press. The alternative when there is no squat rack.
- Barbell Lunge. Lunges are incredible for training leg muscles.
The 5 most effective arm exercises
- Chin-ups. Perhaps surprising, but chin-ups with palms facing the face are huge biceps builders.
- Close Grip Bench Press. This exercise puts huge weight on your triceps.
- Dips. Incredibly good for developing strong triceps.
- Barbell Curls. A classic.
- Seated Two Arm Dumbbell Tricep Extension.
5 additional effective exercises
- Weighted Sit-ups. For thicker abdominal muscles.
- Power Shrugs. For thicker trapezius muscles.
- Cable Crunches. Add weight and work on that six-pack.
- Side Bends. For a stable core and more visible six-pack.
- Seated Calf Raises. The easiest way to train your calves heavily.
According to us, these are the best bodybuilding exercises. Do you think we forgot an exercise or do you think there is another exercise that belongs in this list? Let us know in the comments below.
