push ups

Bodybuilding Exercises for Muscle Building


As a bodybuilder one of your goals will be to build muscle and there are bodybuilding exercises that you will need to master in order to maximise your muscle building.


Lunges are the best leg developer. There is a lot of balance involved in order to execute the lunge and it then provides the highest amount of muscle stimulation to the lower body. Lunges are also versatile because if you press with the ball of your foot you will emphasize quadriceps stimulation and if you press with the heel you will emphasize glute/hamstring stimulation.


Another great leg developer is squats and it is also an overall body developer. When a squat is done with a bar on the back you will literally use every muscle in the body so that you can perform this exercise.

You can add dumbbells, a barbell and even a weight belt with squats. There also various stances you can use. The close stance will work the outer thighs, the medium stance will use all of the quadriceps equally and the wide stance will use the inner thighs.

Wide Grip Pull Up to Front

Wide grip pull ups to front will get you a wider back. This is the best exercise to create a back width and thickness. It is best to perform this to the front as to the back is hard on the rotator cuff.

You can change the width of the grip so that you can affect slightly different back muscles. A medium grip will require your hands to be spaced out a distance equal to your shoulder width and for a close grip the distance will need to be smaller than your shoulder width.

Close Grip Chins

A great exercise for either the back or the biceps is close grip chin ups that are performed with the palms of the hands facing you.

If you want to emphasize the back then it is important that you lean back and stick your chest out. Performing the exercise with the torso straight will emphasize the biceps.

Push Ups

The push up is another great exercise and when it is performed correctly it can produce more stimulation then even the bench press.

You can use a weight vest with a push up or have a partner slightly push you down to intensify it. You can change the exercise up by placing your feet on a raised platform and also place your hands closer together to target the triceps and inner chest more.