Every guy has some fitness goals. Some opt to pay gym subscriptions and maintain a regular gym workout routine, while some just prefer to stay at home, clear away some space at the garage, and build a small bespoke fitness area. Whichever the case, working out for a fit body is part of every man’s desire. In this guide, we break down 10 of the best workout exercises to try at home, along with what makes them good for your body and how to carry them out.
Push-ups are recommended by trainers due to their almost instant fiber activation, muscle growth and strengthening of shoulder joints.
With your hands shoulder-width apart, lower your body into a reverse recline position so your spine is straight from head to heels and your chest is an inch from the ground. Move your shoulders and arms to lift your body up and down, making full reps with each successful up and down movement.
Dumbbell squats actively engage almost every muscle group in your body with the increased multi-joint movements and tighten the leg tissues and ligaments for better athlete skills
With your legs shoulder width apart, hold two dumbbells (one in each hand) and make a low squat so the dumbbells are an inch from the floor. With every successful squat, keep your head up, chest out, and back straight. Thought the reps are light at first, the movements become tougher on your muscles as you make more squats, so remember to breathe properly to avoid straining your chest getting fatigued too fast.
The best way to build muscle strength and resilience is to push them to their limits. The farmer’s walk is the one of the best proven techniques to increase forearm strength, develop a stronger grip, and enhance your deltoid muscles. Just a few days of a consistent Farmer’s Walk exercise is enough to build enough strength to lift bigger dead weights.
Take two heavy dumbbells in both hands, hold them side by side, and move around the room, making short but fast paces, for about 30 seconds. For maximum effect, keep your head up, shoulders back, and back straight.
Dumbbell Bicep Curl
We all crave biceps – they are the most noticeable thing in a man after beards and cool haircuts. The Bicep curl is an effective workout exercise to straight the bicep muscles and stimulate their growth.
Grab two equal-weight dumbbells, one in each hand, and stand in an upright posture with your head up and back straight. With your upper arms stationary, curl the dumbbells with your lower arm till they are at shoulder level. Then slowly lower your arm while still keeping your elbow still. Repeat this process till muscle failure. Unless you want to look funny with two different-sized biceps muscles, be sure to pick equally heavy dumbbells for each set.
Bench dips effectively work your chest, arms, and shoulders and are a good place to start if you just started working out and want to see your progress fast for some self-inspiration. You can easily do them on a chair, coffee table, or working desk.
While facing away from the bench, bend your knees in a wide angle and slowly lift your butt so your knees make a 90 degree angle with your torso. Lower your body until your elbows are parallel to your shoulders, keeping them as relaxed as possible. Now use your triceps to straighten your arms and lift yourself back to the original position. That’s one rep. Trainers recommend doing three sets of 15 bench dips each for a full workout session.
Who doesn’t want some clearly defined abs? Crunches are valuable when it comes solid strengthening of abdominal muscles. Much like sit-ups, they actively engage your stomach muscles but, this time, reducing the movement in the abdomen and hips.
First lie down on your back with your knees bent at 90 degrees with your waist. Cross your arms and place them on your chest – some people prefer placing them at the back of the head, and while it will still do the trick, this approach tempts you to pull your head up while doing the exercise, which places unnecessary strain on your spine.
With your back still in contact with the floor, lift your shoulders a few inches off the ground and work your abs hard. Then slowly descend back to the floor as you inhale. When lifting your shoulders, it is important to keep your lower back still in contact with the ground to avoid straining you spine too much. Contrary to what you may think, lifting your body too high and straining your back doesn’t help develop your abs any faster.
Stretching is good for your stress. It dynamically straightens out curled ligaments and improves blood circulation in your body. The best part is that it doesn’t hurt. So simple, yet effective, just 15 minutes of an energetic stretching exercise daily can add some life and vigor to your being.
To perform a calf stretch, extend one leg behind your body while still keeping your foot on the floor. With your hips square and shoulders upright, slowly bend your front leg. Keep alternating your legs, stretching each at a time.
Side planks are great in strengthening your entire body core by stretching your abdomen in an oblique way. More precisely, the side plank works your lower back muscles (the quadratus lumborum and rectus abdominis) and ensures proper spine health.
With your legs straight, lie on your left side and support your body with your left elbow. Now raise your hips a little higher till your body forms a straight line and hold that position for 15 seconds. For better core enhancement, you can lift your right leg during this duration. Repeat this for your right side. Remember to inhale and exhale as needed by your lungs.
Have you ever seen a cockroach lying on its back and struggling to get back on its feet? The Dead Bug workout technique uses this logic to strengthen your core muscles and work your abs without straining your spine.
Lie flat on your back with your knees bent at 90-degrees. Engage your abs by using them to brace your bodyweight as you lie back. Raise your arms, straight, to balance your body and minimize injury as you perform the dead bug technique. With your feet up and knees bent, lower one arm and an opposite leg simultaneously, bringing them just a few inches above the ground. Repeat this for the other hand and opposite leg and complete three sets of up to 10 reps each. In each rep, keep your abs actively engaged and move the right muscles without lifting your body from the ground.
Looking to build your upper body? Including some pull-ups in your workout routine will not only widen your shoulders and back but also increase your testosterone levels and promote better muscle growth.
Grab a metal pull-up bar and position your body in a comfortable straight position to perform the pull-up exercise. For your biceps, grip the bar with your palms facing towards your face. For your triceps, grip the bar with your palms facing outwards. In both cases, keep your arms extended and wide apart for a solid workout.
Pull your body up till your chin is slightly above the pull-up bar. You can try crossing your feet to reduce strain and center your body. Now slowly lower your body till your arms are fully stretched. Keep in mind that using the floor to build your momentum while you lift yourself is not helping anything. You are only fooling yourself.