Top 5 Exercises For Building Strength!

Strength Building

The key to building strength and muscle is directly proportional to lifting heavy weights. The more you add compound exercises the more strength you build. Here is the top 5 list of strength building exercises.

#1 Barbell Bench Press

The barbell bench press is an excellent exercise which will help you to build a full round developed chest. Barbell Bench Press helps in recruiting more muscle fibers and giving you insane pump. It also helps in building overall strength and endurance. The picture showing a normal barbell bench press from point A to B.

To do this exercise properly the first and most important step is your feet placing which will act as a driving force for your lift. So place your feet firmly on the ground. Then take a grip wider than your shoulder width and squeeze your shoulder blades as close as possible, also keep your back arched.

To initiate the lift, bring your elbows down when lowering the barbell and bring it back up and focus on squeezing your chest as much as possible for maximum fiber recruitment. Do this exercise with heavy weight for 4 sets 6-8 reps to build strength.

#2 Barbell Squats

Strong Legs are the specialty of strong men. Barbell Squats helps to build your overall legs including quads, hamstrings, and glutes. To build strength doing heavy barbell squat will provide you an increase in strength and also size. The picture explains how to properly barbell squat.

To initiate this exercise, you will need to start placing your legs slightly wider than shoulder width with toe pointed outwards. Place the barbell on your shoulder blades and traps, start lowering your body as much as possible and while you are down, make sure your back is straight as shown in the picture. Then start raising your body while stretching your legs and hip forward.

#3 Farmer Walks

When checking your core strength and force ability, farmer walks are must and will give you a perspective of your core strength. As shown in the picture start doing this exercise by getting as much weight as possible to walk up to 50 feet.

For Building strength you can either increase the distance or increase the weights or do both. To increase the difficulty you can take as much weight as possible and walk to the distance as far as possible. You can do this outside by climbing hills which will also work on your legs as well as your whole body.

#4 Barbell Shoulder Press

Barbell shoulder press also known as Military Presses is an effective exercise to build your shoulder strength and give that round shape to your shoulders. Most people don't know that shoulder is key to your upper body, if your shoulders are weak your biceps, upper chest and traps will not grow to its full potential as all these muscles are attached to shoulders. The picture shows how to properly implement this exercise from point A to B.

To initiate this exercise, place your feet apart at shoulder width, back straight and no arch in your back. Bring your elbows inwards while lowering down the barbell and then rise up to stretch your shoulders. Feet variations will help to target shoulders at different positions.

#5 Bent over Barbell Row

Bent over rows is an excellent exercise for the overall strength of your back and core. It targets your overall back including more of the middle and upper back, lats, and core. As shown in the picture how to properly implement this exercise from point A to B.

To initiate this exercise you need to bend your body to 90-degree angle, back straight and width slightly wide from your shoulder width and squeeze your back while bringing up barbell close to your abs and stretch down while bringing down the barbell. You can bend your body up to 45 degrees if you are lifting heavy.