What exercises can we do to strengthen muscles? Exercises to strengthen muscles and get them toned is not an easy task. That is why some turn to nutritionists to help them with protein powder supplements or lactose free protein powder that would help deliver fast results. In contrast, others might be confused about what exercises work what muscles.

That is why In this article, we are focusing on five exercises to strengthen your muscles. We would focus mainly on deltoid muscles exercises, back muscles exercises, chest muscles exercises, and hips muscles exercises.

1. Side Elevations

Side lifts are probably the most famous and well-known deltoid muscles exercises, and it is not surprising given its importance. Hold the weights with your palms facing sideways.

Contract your deltoids and raise your arms outward until they are parallel to the ground. Exhale when you contract, and exhale as you return to the starting position. The forearm should be relaxed: a slight physiological flexion can help to include the entire muscular kinetic chain properly, but the angle should not be closed too much. The lever will be shortened to facilitate the lifting of weights. Still, also you will move the intensity of the exercise to the anterior deltoid instead of focusing on the lateral deltoid.

Choose the appropriate exercise load carefully, which must be done correctly to achieve a good result. Also, when you open the arms, lift them well outward, do not tend to close them towards the chest. This will also unbalance the load more towards the anterior deltoids.

2. Six Ways

The perfect exercise when it comes to deltoid muscles exercises is the “six ways.” This exercise in each repetition combines six different movements to follow in a precise and controlled way. It is also a form of back muscles exercises as it helps strengthen the muscles on the back too.

Sitting, holding the two weights, arms at your sides, palms facing inward. Keep your chest out and abs tight to stabilize your torso and entire body.

These are the six movements of the six ways:

Raise your arms out (side raise)

Bring your arms outstretched in front of the body

Raise your arms above your head

Come back with your arms in front of the body

Open your arms again

Return your arms to the starting position

Rinse and repeat.

3. Squats

The Squats are hips muscles exercises that work on the hips and the lower part of your body. With your legs shoulder-width apart, pull your butt back and lower without bringing your knees together and with your back straight until you are below horizontal. Then get up keeping straight and return to the starting position. Repeat this exercise several times to tone your hips, glutes, and legs.

4. Bench Press With Bar

Some people express frustration with this exercise, claiming that they feel that the tension is moving, especially on the deltoids, and some even label it as part of deltoid muscles exercises. If that’s your case, the flat bench dumbbell press is a great alternative.

The bench press with bar is the king of chest muscles exercises not by chance but because it produces the best results ever provided in chest muscles exercises.

With the bench press, you work in the middle area, and it is the most effective exercise in activating the chest muscles.

Besides, we have already seen that weight is a fundamental factor in achieving stimulation, and the bench press is precisely the exercise that allows you to handle greater loads.

5. Pushups With Resistance Bands

You might be surprised to find out, but muscle activity patterns don’t differ between push-up exercises and bench press. Push-ups affect the shoulders and chest areas, so it can be a part of deltoid muscles exercises and also chest muscles exercises.

This means that by doing push-ups, you are stimulating the same muscle group as when you hold the bar on the bench to press. The only difference is the weight.

This is why doing push-ups with resistance bands is a great exercise, since you involve the mid-chest as well, and you get similar strength gains, with the added advantage that you do not need a partner to perform the exercise.

Conclusion

Muscle training should be based on clear objectives, which include an increase in muscle mass, yes, but also a balanced development of the different areas of the pectoral muscle.

For that, you need a plan. A routine that attacks the muscle so that it develops comprehensively.If you want to build yourself an excellent physique, you need to be methodical.

If you repeat these exercises constantly, you will soon be able to do them all in just a few minutes, and after that, continue with your day to day feeling how your muscles hurt, but in a way that everyone loves. So which exercise are you going to start with?

About the author:

A lady who has recently surprised everyone with her beautiful body transformation at gym-expert.com. 3 years ago, her weight was 93 kg, plus, she was fighting with several health issues. Alisa wisely changed her mindset to bring back her body shape, she started workouts on her sports clothes and shoes to be a fitness model of today. So inspiring right!