It is vital for body builders to do lifts for every part of their body, opposed to focusing on their favorite exercises. Many beginners get to caught up in the exercises that allow them to boast about how much they lift. However, if they really want to increase the amount they lift in the exercises that earn bragging rights, they need to do some supplemental work. There are several exercises they can do to increase strength for that specific area, as well as other areas.

Bench Press

This is an important exercise for building those defined pectorals. This should be done with a slight arch in the black and the weight on the balls of the feet. The lifter should place their eyes directly underneath the bar and have their hands about shoulder width apart. When they lower the bar to their chest, it should be a controlled motion which allows the muscles to gain strength. When pushing the bar back up, they should actually be pushing their feet and upper back through the ground. This is how body builders get their explosive power

Squats

These are important for building muscle in the upper legs and the buttocks region. These are pretty self-explanatory to do, as the user simply grips the bar in a comfortable position, while resting between their shoulder blades and their lower neck. This is an excellent lift to gain core strength and explosiveness, as the lifter, again, should be focusing on pushing through the floor.

Dead Lifts

These are great for gaining forearm size as well as back strength. The athlete will place the bar on the ground and get in somewhat of a baseball catcher’s stance. They will grip the bar, typically just outside of where their legs are positioned. Just like with the other exercises, they are not pulling the bar up with their hands, but rather using their hands to hang on and pushing themselves up by exploding through the ground. The heavy weight that the hands and forearms are having to hold will allow users to build massive forearm muscles. In addition, having a strong back and core is essential to every lift.

Calf Raises

These are typically done with a Smith machine, as the bar stays in a static position, meaning it only goes up and down, but now side-to-side. The user will place the bar on their back and proceed to raise and lower their heels off the ground. This builds those massive calves everyone envies.

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