Want to pack on some serious muscle mass and looking for best exercises for building muscle at home? then you’re at the right place.
If you hate going to the gym but still want to get fitter or make some gains then these exercises are for you. I myself gained 8 kgs of lean muscles at the beginning of my fitness journey without going to the gym. Exercises listed below are proved to be the best exercises for building muscle at home, keeping in consideration that your diet is on point and balanced so that your body gets sufficient nutrients. If you want to learn more about diet and workout for building muscle, you can click here.
Let us group these exercises into 3 sections namely Push exercises, Pull exercises and Leg exercises so that adding these exercises in a workout routine will be super easy.
This is the best and only alternative for bench press / dumbell press exercise. As this exercise comes with a number of variations. We can use this exercise for targeting many different muscle groups like Overall chest, Upper chest, Lower chest, Triceps, and Shoulders.
This is the traditional version of pushups. This exercise focuses on the overall chest, a few shoulders, and triceps. This is the alternative for Flat bench press / dumbbell press.
On any flat floor place your hands with a gap distance of your shoulder length and make your elbows move out every time you push-up to mostly concentrate on the chest.
This exercise targets mostly on the upper chest. If you want that awesome men cleavage then you may not want to miss this variation. This is the alternative for Inclined bench press / Inclined dumbbell press.
Place your toes on any elevated surface instead of the flat floor and get into the push-up position i.e now your wrists are at lower height compared to your toes. And now push-up with elbows moving outwards.
This push-up variation will focus on your lower chest and help you get that amazing rounder chest. This is the alternative for Declined bench press / Declined dumbbell press.
This one is exactly opposite to the declined push-ups. For this variation, you should place your hands on some elevated surface and your toes should be on lower height than your wrists. Again move your elbows out every time you push-up.
This is the best at home exercise for triceps. This is the alternative for close grip bench press.
This one is a bit tricky. On a flat surface place your palms close to each other and make a diamond shape or just place your palms close so that your palms touch each other. Remember to keep your elbows tucked in i.e your inner biceps should be in contact with your back through-out the range of motion.
5.Close grip dips.
Close grip dips are so effective for developing the triceps. Triceps make 2/3rd of the arm. So if you want bigger looking arms, ( who doesn’t?), you don’t wanna miss this awesome triceps building exercise.
Find any place where you can do dips(Here are the optional places to do dips at home). Take the closest grip possible. Every time you go down focus on keeping your elbows inwards ( inner biceps should rub along your body through-out the range of motion). Try moving in a straight vertical line motion.
6. Wide grip dips.
Wide grips dips will help you achieve the perfect chest roundness by targeting your lower chest area. This exercise secondarily also targets on the shoulders.
Take wider grip and make elbows move outwards for emphasizing the chest.
This exercise can be done in 2 variations to target on biceps and lats (back muscles ).
Now keeping this exercise in the subheading of the pull-ups may be arguable but these are closely related. This exercise is the best to do at home for building your biceps size.
Take a close underhand rip on the pull-up-up bar ( Here are 100 option places to do pull-ups at home or you can buy a door mount pull-up bar for super cheap at Amazon). Feel the biceps squeeze every time you chin-up. Your highest position would be when your chin is just above the bar. Do not use momentum to do pull-ups, every rep should be a slow and a controlled one.
If you are not able to do chin-ups ( Most the people can’t so this is totally normal ) then ask someone to help you with a small push. Eventually, it will make you improve your strength.
8.Wide grip pull-ups.
This exercise will help you get that awesome V-taper every one wants. This exercise will target your back muscles. Lats are the primary targeted muscles.
Take a nice wide overhand grip on the pull-up bar. Keep your chest out throughout the pull-ups. Every time you go down, feel the stretch in the back muscles and let your shoulder blades move out completely. Whereas every time you pull yourself up, squeeze the back muscles. This mind-muscle connection will help you get results earlier and improve muscle maturity.
Lunges target the number of muscles in your legs. Hamstrings, Quadriceps, and calves are the most affected muscles from this exercise. Doing lunges also strengthens the core.
Form: Start by standing perfectly straight with your hands by your side. Step front at enough distance. Move down in this position by bending both the knees. Move down until both the knees are bent at a 90-degree angle. Do not let your knee touch the floor and keep your back straight throughout the exercise.
Squats can be done in variation to target specific muscle groups. This exercise targets almost similar muscle groups as targeted by lunges. Hence doing lunges and squats on your leg day will really give you the pump and muscle growth.
To concentrate on your quads, start with placing your feet slightly wider than your hips. Squat down with bending your 2 hinges (hips and knees) simultaneously. Point your hands in the forward direction parallel to the floor.
For Glutes place your feet wider whereas for Quadriceps place your feet closer.
Sample workout routine.
Monday: Push workout. Tuesday: Pull workout. Wednesday: Leg workout. Thursday: Push workout. Friday: Pull workout. Saturday: Cardio ( Swimming, Dancing, Jogging, etc ). Sunday: Rest day.
Tip: After developing some strength you may feel these exercises a little easy as all are bodyweight exercise. So you may wanna make it more challenging. to do so put some weights in a backpack. You can wear this backpack while performing any of the above exercises to make it more challenging.