The Best Exercises For Building Strength And Size



Chip-ups increase upper body strength and can help you get a wider back and bigger arms. It works your back, shoulders,  biceps,  and trapezius. This simple movement hits more muscles than most fitness machines do. Heavy lifts equal big strength gains. Most athletes are stronger at chip-ups than they are at pull-ups. If you’re new to bodybuilding, start with chip-ups and then try more advanced workouts. This exercise will help you get bigger and stronger in a short time.

Bench Press

We hate to say it because everyone already does it, but yes the bench press is the go-to upper body exercise for weight lifters of all skill levels.  How many times have you heard the question – “How much can you bench press ?”. A correctly done bench press will increase the strength and size of the pectorals, triceps, shoulders, hand flexors, and abdominals.

Farmer’s Walk

The farmer’s walk is one of the most effective strength exercises out there. It involves carrying something heavy such as a pair of dumbbells or kettlebells. Walking while holding heavy weights is a great way to build strength in your upper and lower body, slash fat, and boost your performance. This exercise builds muscle ridiculously fast because it engages the whole body. The key is to gradually increase the maximum amount of weight you can pick up off the ground.

One Arm Dumbbell Rows

This exercise is ideal for building big lats. It’s also one the few exercises where you can cheat in order to maximize results. The one-arm dumbbell row hits your lats as well as the trap muscles and the upper back. If you want to gain strength, add this exercise to your workout routine. Do five or six reps per set using maximum load. This movement can be also performed on an incline bench. One arm dumbbell rows can be done strictly with a sawing motion.


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