The raised push-up will work your triceps, shoulders, chest, and abs.If you only have a barbell, you can do Romanian deadlifts instead. And it’s arguably the best lift in the world for building a bigger, stronger butt. The dumbbell sumo deadlift will work all the muscles in your thighs, your grip (forearms), all the muscles in your back.You can do these with a dumbbell, kettlebell, or weight plate. The goblet squat will work your biceps, shoulders, quads, obliques, abs, calves, lower back and butt.If you’re a beginner, we recommend starting with these beginner variations: And these simple variations are just as good for building muscle. There are simpler variations that beginners can do at home, or during their first workout at the gym. But you don’t need to start with advanced variations. Some beginners can do them right away, but they usually have an athletic background and someone to coach them in person. The problem is, the most popular versions of these lifts-barbell backs squats, conventional barbell deadlifts, push-ups from the floor, and chin-ups from a dead hang-are difficult and require quite a bit of practice. If you get strong at these movements, you’ll be strong at everything. And if you need to climb up something, that’s a chin-up. If you want to push someone, you’ll be doing a push-up. If you want to carry your share of a couch, you deadlift it.
To pick up a kid, you squat down and pick them up. These four exercises work all of the major muscles in your body, they’re great for developing general strength, and they can be loaded progressively heavier as you get stronger.
These exercises are: the squat, the deadlift, the push-up, and the chin-up. In fact, all you need to do is focus on getting stronger at four compound exercises.
You don’t need to do that many different exercises, either. If you’re new to lifting weights, working out just 2–3 times per week is often enough to maximize your rate of muscle growth. The Best Beginner Exercises for Building Muscle
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