Whatever equipment you have, we’ve got an exercise made for you. Step by step workouts that are meant to build muscle mass at home thanks to our compact machines.
The basic gym equipment to increase muscle mass
If you’re wondering how to increase your muscle mass, you may try out these 3 compact machines.
First on the list: the multifunction bench. Benches can give you an intense upper body workout using a lifting motion. To strengthen your pecs, shoulders, and arms, add a bench press to your routine. Another great exercise, the dumbbell pullover, works your core muscles and your triceps.
The last machine you want to have is the chest press machine. The chest press is known for its consistency. You’ll work your pecs, shoulders, and triceps muscles with one movement. The simple nature of this machine leaves little room for error or injury.
You’ll feel like an athlete training with these machines by your side. Practice good form and they’ll be your go-to in your favorite workout routine.
How to build muscle at home with dumbbells
Dumbbells may be the smallest gym equipment out there, but they can be a huge tool when building muscle. They also don’t take up much space in your home.
Dumbbells allow for a full range of motion and can give you an efficient muscle workout. The key to this is the type of exercise you perform. You can be specific with the muscles you want to target. Easily adjust the intensity of the workout by changing the weight of the dumbbells. With the proper workout, you can grow your arms, chest, shoulders, and lower body muscles too.
Dumbbells can be useful by themselves but they also pair well with other muscle building machines. Here are a few tips on how to build muscles at home with dumbbells.
- Include weightlifting exercises like the overhead press. You’ll want to let this one go over your head (literally). Holding a dumbbell in each hand, rest them at your shoulders. Start the exercise by bending at the knees and bringing your torso down. It is important to maintain your posture. Using your lower body, thrust upward and allow this momentum to flow upward through your arms. Your legs and arms will be on fire. This exercise is superb for full-body movement.
- Don’t overlook Squats. When someone mentions squats, you can’t help but think about glutes. But there are more muscles at work in this exercise than you know. Front squats and dumbbell goblet squats will give you lower-body muscle gains and can also improve your posture. Lastly, even your arms get a bit of the action because they are holding the weights. Squats are a solid start to building leg muscle and toning your arms.
- Aim for those dream biceps with bicep curls. This simple exercise solely works your bicep muscles. You’ll want to begin this exercise with both dumbbells at your side, palms facing forward. Begin lifting your arms, bending at the elbow to achieve the curl. Maintain correct form by keeping your elbows at your side and your arms steady.
- Your back is part of the basics. Exercises like the reverse fly should be routine. It works your upper back muscles and your shoulders. These muscles are important for shoulder strength balance. Take a seat, with a dumbbell in each hand. Make sure your knees are bent as you lean forward with your hands at your ankles. Slowly raise your arms until they are in line with your shoulders. You can then return to the starting position: knees bent, hands at ankles.
How to build muscle legs
These simple leg workouts will build your leg muscle and fast. If your goal is to build the muscles of your front thigh (quadriceps) check out a leg extension exercise. This exercise utilizes the resistance to help you bulk up. You can’t have a leg extension without a leg curl. They are a dynamic duo. This is because they are both considered isolated exercises.
The leg extension focuses on your quads while the leg curl focuses on your hamstrings. Include both in your total leg workout to build your thigh muscles. As we mentioned before, the leg press uses weights as resistance to strengthen your quads and hamstrings. Step-Ups can really step up your leg game.
This exercise strengthens your quads, hamstrings, and glutes. If you’re a beginner, you can use your body weight for this exercise. Add dumbbells to increase resistance and give your legs more weight to lift.
How to build muscle chest
You should know, chest workouts are a necessity. Here are some tips for how to build muscle chests at home.
The chest press, there’s a reason why we bring it up again, it’s great! Simple chest press workouts will give you the full upper body workout you need. Get more shoulder strength out of a chest press by doing an incline chest press. You’ll definitely want a dumbbell pull over as part of your chest workout.
Pullovers work your pecs and your back making them efficient. If you’re wanting a more intense workout, choose a heavier weight to make this exercise harder. There’s no need for a machine for the next exercise: the pushup. This one’s a classic. Push Ups work more than just your chest and get the job done.
