· Peyton Cox · Exercise · 3 min read
The most effective mass-building exercises for every muscle group
Of course, there are other great exercises. These are my favorites. And you don't have to do all of these. I include several options based on the equipment you may have.
I’ve refined this exercise list for 10 years, and you’re getting it for FREE.
The most effective mass-building exercises for every muscle group.
Disclaimer:
Of course, there are other great exercises. These are my favorites.
And you don’t have to do all of these. I include several options based on the equipment you may have.
Chest
• Decline Cable Bench Press
• Machine Chest Press
• Flat Dumbbell Bench Press w/ a Neutral Grip
• Flat Barbell Bench Press
https://youtube.com/shorts/FHFxjXucaGI?feature=share
https://www.youtube.com/watch?v=ciwUFdb-MVA&t=52s
https://www.youtube.com/watch?v=QsYre__-aro
https://www.youtube.com/watch?v=HnQGKxU3eds&t=8s
Front Delts
• 45 Degree Incline Barbell Bench Press w/ Elbows Flared. Stop 2-3” off your chest.
• Dumbbell Front Raise on 60 degree incline bench
• Dumbbell Overhead Press with your elbows out in front
https://www.youtube.com/watch?v=v95TSOP6UN4&t=90s
https://www.youtube.com/watch?v=-DzV1fQt3Rs
https://www.youtube.com/watch?v=OOe_HrNnQWw
Side Delts
• Cable Side Raises in Scapular Plane (best feel)
• Dumbbell Side Raises in Scapular Plane (easy to setup)
https://youtube.com/shorts/5t0IQxOHx1A?feature=share
https://www.youtube.com/shorts/p_d9AsZFlC8
Rear Delts
• Cable Rear Delt Fly
• Bent Over Dumbell Rear Delt Raise
• Barbell Pendlay Row
• Meadows Row
https://www.youtube.com/watch?v=f5V2XHVR3Dg
https://www.youtube.com/watch?v=73WpaOMnhSU&t=31s
https://www.youtube.com/watch?v=axoeDmW0oAY
https://www.youtube.com/watch?v=G-jU1aPVhnY
Rotator Cuff (Supraspinatus/Infraspinatus)
• Face Pulls
• Spider Crawls (from John Meadows)
• Dumbbell External Rotation (pictured below)
https://www.youtube.com/watch?v=V8dZ3pyiCBo
https://www.youtube.com/watch?v=Izx_JoAsK14&t=17s
https://www.youtube.com/watch?v=7hfjcXtXi0w
Biceps
• Cable Bicep Curl
• Dumbbell Bicep Curl
https://www.youtube.com/watch?v=Qbk5A7lWVOE&t=85s
https://youtube.com/shorts/803JIAWBj_c?feature=share
Brachioradialis
• Rope Hammer Curl
• Dumbbell Hammer Curl
https://www.youtube.com/watch?v=_tg_GRzZiO4
https://www.youtube.com/watch?v=zC3nLlEvin4
Triceps
• Rope Pushdown
• Lying Dumbbell Tricep Extension
• JM Press on Smith Machine
https://www.youtube.com/watch?v=vB5OHsJ3EME
https://www.youtube.com/watch?v=MO_03opCc0g&t=3s
https://www.youtube.com/watch?v=rEsQRLsOy2A
Forearm Extensors
• Barbell Reverse Wrist Curl
(I lay my arms over the preacher curl bench and straighten them. It feels more natural)
Forearm Flexors
• Barbell Wrist Curl
I make sure to let my fingers unroll at the bottom.
https://www.youtube.com/watch?v=dQtMZ3ZEGwU
Upper Traps
• Cable Shrug
I stand about 2 feet behind the cables so I can shrug up and back at a 30 degree angle.
https://www.youtube.com/watch?v=9fOMcScO9Ks
Mid Traps / Rhomboids
Horizontal rowing takes care of these.
Let your shoulder blades move freely.
• Meadows Row
• Machine Chest Supported Row
• Dumbbell Chest Supported Row
https://www.youtube.com/watch?v=G-jU1aPVhnY
https://www.youtube.com/watch?v=_FrrYQxA6kc
https://www.youtube.com/watch?v=vmX58YYK3-8
Lower Traps (& Side delts)
• Dumbbell Y Raise
• Cable Y Raise
https://www.youtube.com/watch?v=lXp16YozXgk
https://www.youtube.com/watch?v=NBkMIWWkIKQ
Lats
• Lat Biased Pulldown
• Neutral Grip Pullup
• Neutral Grip Pulldown
• 1 Arm Dumbbell Row
https://youtube.com/watch?v=N8_6r6olsVU
https://www.youtube.com/watch?v=tSRo8ksP27I
https://www.youtube.com/watch?v=kVB6SlEyjQM
https://www.youtube.com/watch?v=pYcpY20QaE8
Spinal Erectors
• Back Extension like this
• Cable Back Extension (My fav)
• Deadlift
https://youtube.com/watch?v=bs7S3RFyIYs&t=38s
https://www.youtube.com/watch?v=WP0IFHkkRZ0&t=131s
QL
• QL Raise on a Back Extension Bench
https://youtube.com/shorts/p150QgIyP5w?feature=share
Obliques
• Cable Woodchop (High to Low)
• Cable Woodchop (Low to High)
• Cable Woodchop (Side to Side)
https://www.youtube.com/watch?v=WKFHw415Vdw&t=39s
https://www.youtube.com/watch?v=rHfjG2Oflz0&t=1s
https://www.youtube.com/watch?v=_ZTYFFV9z6Q
Abs
• Decline Crunch
• Rope Crunch on Incline Bench
https://www.youtube.com/watch?v=3KYQWP15Lgo
Hip Flexors
• Cable Reverse Squat
• Hanging Leg Raise
https://www.youtube.com/watch?v=ltz0SOFKh64
https://www.youtube.com/watch?v=hdng3Nm1x_E
Glutes
• Back Extension (with upper back slightly rounded the entire time)
• Barbell Romanian Deadlift
• Hip Thrust
https://www.youtube.com/watch?v=OMb1VFQK9Tk
https://www.youtube.com/watch?v=_oyxCn2iSjU
https://www.youtube.com/watch?v=LM8XHLYJoYs
Hamstrings
(knee flexion)
• Seated Hamstring Curl
• Lying Hamstring Curl
(hip flexion)
• Stiff Leg Deadlift
• One-Legged Hyperextension
https://www.youtube.com/watch?v=Orxowest56U
https://www.youtube.com/watch?v=bvs-Y_qgghE
https://www.youtube.com/watch?v=1uDiW5—rAE
Quads
• VMO Squat
• ATG Split Squat
• Hack Squat
• High Bar Squat with Olympic Lifting Shoes
https://www.youtube.com/watch?v=TnOyAnu5xhE
https://www.youtube.com/watch?v=39MhCZuYdk4
https://www.youtube.com/watch?v=4cxt_Tldugw&t=11s
https://www.youtube.com/watch?v=dW5-C1fsMjk
Quads cont…
• Narrow Stance Leg Press (single leg)
• Bulgarian Split Squat
• Leg Extensions
https://www.youtube.com/shorts/uODWo4YqbT8
https://www.youtube.com/watch?v=YyvSfVjQeL0
Adductors
• Cossack Squat
• Adductor Machine
• Wide Stance Leg Press (single leg)
• Wider Stance Deep Squat (if anatomy allows)
https://www.youtube.com/watch?v=V5sL9cQYF5k
https://www.youtube.com/watch?v=zMoa6dEUYnA
https://www.youtube.com/watch?v=UT1U-iGl2Uc
https://www.youtube.com/watch?v=7FF6VLej_bY&t=165s
Calves
• Standing Calf Raise
• Seated Calf Raise
https://www.youtube.com/watch?v=YMmgqO8Jo-k
https://www.youtube.com/watch?v=HSGjUouQZCQ
Tibialis Anterior
• Tibialis Anterior Raise
• Cable Tibialis Anterior Raise
• Toe Raise w/ Tib Bar
https://youtube.com/watch?v=OPEuhclsTUQ
https://youtube.com/watch?v=CMNWn5lmbqE
P.S. I’m looking for 2 more men who want to lose 15-30 pounds in 12 weeks without starving or eliminating food groups.
All you need is 2-3 hours a week.
It’s time for you to weigh under 200 lbs again.
If that’s you, click this link and say “hey”:
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