{"id":56615,"date":"2023-11-02T15:51:00","date_gmt":"2023-11-02T15:51:00","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=56615"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"7-exercises-to-build-muscle","status":"publish","type":"post","link":"https:\/\/stage.betterme.world\/articles\/7-exercises-to-build-muscle\/","title":{"rendered":"Top 7 Exercises to Build Muscle and Gain Optimal Mass"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/stage.betterme.world\/articles\/7-exercises-to-build-muscle\/#Can_You_Gain_Mass_With_Exercises_to_Build_Muscle_at_Home\" >Can You Gain Mass With Exercises to Build Muscle at Home?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/stage.betterme.world\/articles\/7-exercises-to-build-muscle\/#7_Exercises_Needed_to_Build_Muscle_Working_Multiple_Groups_Together\" >7 Exercises Needed to Build Muscle Working Multiple Groups Together<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/stage.betterme.world\/articles\/7-exercises-to-build-muscle\/#Sets_of_7_Best_Exercises_to_Build_Muscle_In_Different_Groups\" >Sets of 7 Best Exercises to Build Muscle In Different Groups<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/stage.betterme.world\/articles\/7-exercises-to-build-muscle\/#3_Exercises_to_Build_Push_Muscles\" >3 Exercises to Build Push Muscles<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/stage.betterme.world\/articles\/7-exercises-to-build-muscle\/#Exercise_1_Dumbbell_Incline_Chest_Press\" >Exercise 1: Dumbbell Incline Chest Press<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/stage.betterme.world\/articles\/7-exercises-to-build-muscle\/#Exercise_2_Seated_Dumbbell_Shoulder_Press\" >Exercise 2: Seated Dumbbell Shoulder Press<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/stage.betterme.world\/articles\/7-exercises-to-build-muscle\/#Exercise_3_Bodyweight_Triceps_Dips\" >Exercise 3: Bodyweight Triceps Dips<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/stage.betterme.world\/articles\/7-exercises-to-build-muscle\/#3_Exercises_to_Build_Pull_Muscles\" >3 Exercises to Build Pull Muscles<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/stage.betterme.world\/articles\/7-exercises-to-build-muscle\/#Exercise_1_Biceps_Curls\" >Exercise 1: Biceps Curls<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/stage.betterme.world\/articles\/7-exercises-to-build-muscle\/#Exercise_2_Dumbbell_Shrugs\" >Exercise 2: Dumbbell Shrugs<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/stage.betterme.world\/articles\/7-exercises-to-build-muscle\/#Exercise_3_Bent-Over_Dumbbell_Row\" >Exercise 3: Bent-Over Dumbbell Row<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/stage.betterme.world\/articles\/7-exercises-to-build-muscle\/#3_Exercises_to_Build_Leg_Muscle_Groups\" >3 Exercises to Build Leg Muscle Groups<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/stage.betterme.world\/articles\/7-exercises-to-build-muscle\/#Exercise_1_Plie_Dumbbell_Squats\" >Exercise 1: Plie Dumbbell Squats<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/stage.betterme.world\/articles\/7-exercises-to-build-muscle\/#Exercise_2_Romanian_Deadlifts\" >Exercise 2: Romanian Deadlifts<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/stage.betterme.world\/articles\/7-exercises-to-build-muscle\/#Exercise_3_Reverse_Lunges\" >Exercise 3: Reverse Lunges<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/stage.betterme.world\/articles\/7-exercises-to-build-muscle\/#3_Exercises_to_Build_Ab_Muscles\" >3 Exercises to Build Ab Muscles<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/stage.betterme.world\/articles\/7-exercises-to-build-muscle\/#Exercise_1_Reverse_Crunches\" >Exercise 1: Reverse Crunches<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/stage.betterme.world\/articles\/7-exercises-to-build-muscle\/#Exercise_2_Captains_Chair\" >Exercise 2: Captain\u2019s Chair<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/stage.betterme.world\/articles\/7-exercises-to-build-muscle\/#Exercise_3_Plank\" >Exercise 3: Plank<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/stage.betterme.world\/articles\/7-exercises-to-build-muscle\/#2_Exercises_to_Build_Arm_Muscle\" >2 Exercises to Build Arm Muscle<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/stage.betterme.world\/articles\/7-exercises-to-build-muscle\/#Exercise_1_Wide_Push-Ups\" >Exercise 1: Wide Push-Ups<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/stage.betterme.world\/articles\/7-exercises-to-build-muscle\/#Exercise_2_Close-Grip_Bench_Press\" >Exercise 2: Close-Grip Bench Press<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/stage.betterme.world\/articles\/7-exercises-to-build-muscle\/#2_Exercises_to_Build_Thigh_Muscles\" >2 Exercises to Build Thigh Muscles<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/stage.betterme.world\/articles\/7-exercises-to-build-muscle\/#Exercise_1_Jump_Squat\" >Exercise 1: Jump Squat<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/stage.betterme.world\/articles\/7-exercises-to-build-muscle\/#Exercise_2_Dumbbell_Lunges\" >Exercise 2: Dumbbell Lunges<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/stage.betterme.world\/articles\/7-exercises-to-build-muscle\/#Bodyweight_Exercises_to_Build_Muscle\" >Bodyweight Exercises to Build Muscle<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/stage.betterme.world\/articles\/7-exercises-to-build-muscle\/#Military_Workout_Program_to_Build_Muscle\" >Military Workout Program to Build Muscle<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-28\" href=\"https:\/\/stage.betterme.world\/articles\/7-exercises-to-build-muscle\/#FAQs\" >FAQs<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-29\" href=\"https:\/\/stage.betterme.world\/articles\/7-exercises-to-build-muscle\/#Are_Bodyweight_Exercises_Enough_to_Build_Muscle\" >Are Bodyweight Exercises Enough to Build Muscle?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-30\" href=\"https:\/\/stage.betterme.world\/articles\/7-exercises-to-build-muscle\/#How_Many_Exercises_Per_Workout_to_Build_Muscle\" >How Many Exercises Per Workout to Build Muscle?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-31\" href=\"https:\/\/stage.betterme.world\/articles\/7-exercises-to-build-muscle\/#How_Many_Exercises_Per_Muscle_Group_to_Build_Muscle\" >How Many Exercises Per Muscle Group to Build Muscle?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-32\" href=\"https:\/\/stage.betterme.world\/articles\/7-exercises-to-build-muscle\/#What_Exercises_Build_Thigh_Muscles\" >What Exercises Build Thigh Muscles?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-33\" href=\"https:\/\/stage.betterme.world\/articles\/7-exercises-to-build-muscle\/#What_Exercises_to_Build_Arm_Muscles\" >What Exercises to Build Arm Muscles?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-34\" href=\"https:\/\/stage.betterme.world\/articles\/7-exercises-to-build-muscle\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Your deepest desire is to build your core, arms, shoulders, thighs, and abdomen. However, you\u2019re uncertain of how you can achieve your muscle-building dreams in the comfort of your home. Here are 7 exercises to build muscle and guide your home reps and sets.<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><span data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=7_exercises_to_build_muscle&quot;&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=7_exercises_to_build_muscle\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span>\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Fitness gurus at Medical News Today emphasize the importance of working specific muscles together to get results (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/muscle-groups-to-work-out-together#importance\"><span style=\"font-weight: 400;\">17<\/span><\/a><span style=\"font-weight: 400;\">). Let\u2019s see which exercises build muscle by working in groups together to achieve the ultimate results and muscle mass.\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_You_Gain_Mass_With_Exercises_to_Build_Muscle_at_Home\"><\/span><b>Can You Gain Mass With Exercises to Build Muscle at Home?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Fortunately, Medical News Today shares the muscle groups you must work on simultaneously to achieve the best results at home (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/muscle-groups-to-work-out-together#which-muscle-groups-to-pair\"><span style=\"font-weight: 400;\">17<\/span><\/a><span style=\"font-weight: 400;\">). Four primary muscle groups should work together in exercises to achieve optimal mass building:\u00a0<\/span><b><\/b><\/p>\n<ul>\n<li aria-level=\"1\"><b>Push Muscles: <\/b><span style=\"font-weight: 400;\">The chest, triceps, and shoulders work together to build mass.\u00a0<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-level=\"1\"><b>Pull Muscles: <\/b><span style=\"font-weight: 400;\">The biceps and back muscles are excellent for working together for mass.\u00a0<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-level=\"1\"><b>Leg Muscles: <\/b><span style=\"font-weight: 400;\">The hamstrings, glutes, calves, and quadriceps should work together.\u00a0<\/span><\/li>\n<\/ul>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Ab or Core Muscles:<\/b><span style=\"font-weight: 400;\"> The abs and core muscles work well with any other group.\u00a0<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"7_Exercises_Needed_to_Build_Muscle_Working_Multiple_Groups_Together\"><\/span><b>7 Exercises Needed to Build Muscle Working Multiple Groups Together<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Sometimes, the best way to gain solemn muscle mass at home is to work as many groups as possible. Before targeting specific exercises to build mass at home, let&#8217;s discover seven full-body or multiple-group workouts.\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Barbell Row: <\/b><span style=\"font-weight: 400;\">Team USA recommends the barbell row as a multiple-muscle group workout to build mass (<\/span><a href=\"https:\/\/www.teamusa.org\/USA-Weightlifting\/BarBend\/2020\/February\/29\/Barbend-Row\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). It primarily works the rhomboids, trapezius, and deltoid muscles. However, you can also gain mass in the core, upper body, and leg muscles.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Bench Press: <\/b><span style=\"font-weight: 400;\">Dr. Jabeem Begum suggests using bench presses to work multiple upper-body pull and push muscles (<\/span><a href=\"https:\/\/www.webmd.com\/fitness-exercise\/how-to-bench-press\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). For well-rounded mass, the bench press builds strength in the pectoralis major and minor, deltoids, triceps, and biceps.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Deadlifts: <\/b><span style=\"font-weight: 400;\">Master of Public Health Zia Sherrell states how deadlifts work the core muscles but build mass in other regions (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/what-muscles-does-deadlift-work\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">). Deadlifts also build mass in the quadriceps, hamstrings, upper back, and shoulders.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Hanging Leg Lifts:<\/b><span style=\"font-weight: 400;\"> The Cleveland Clinic recommends leg lifts to build muscle in your core, lower back, and glutes (<\/span><a href=\"https:\/\/health.clevelandclinic.org\/how-to-do-leg-lifts\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). Including a hanging or pull-up movement will add the benefits of building mass in your upper body and shoulders.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Planks:<\/b><span style=\"font-weight: 400;\"> Physiopedia points out how planks work for multiple muscle groups throughout the body to build mass (<\/span><a href=\"https:\/\/www.physio-pedia.com\/Plank_exercise\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">). It\u2019s well-known as a core muscle-builder. However, you also work muscles from your calves to your shoulders, too.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Push Press:<\/b><span style=\"font-weight: 400;\"> Better Me confirms how the <\/span><a href=\"https:\/\/betterme.world\/articles\/push-press-muscles-worked\/\"><span style=\"font-weight: 400;\">push press<\/span><\/a><span style=\"font-weight: 400;\"> builds muscle in various body locations (<\/span><a href=\"https:\/\/betterme.world\/articles\/push-press-muscles-worked\/\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">). A push press can build strength in the triceps, quads, glutes, lower back, deltoids, and core. It\u2019s an ideal all-body mass improver.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Squats: <\/b><span style=\"font-weight: 400;\">Registered Dietitian Danielle Hildreth explains that squats work in various muscle groups (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/benefits-of-squats#benefits\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). Adding dumbbells or weights can add an upper body strength session.\u00a0<\/span><\/li>\n<\/ul>\n<p><strong>BetterMe app will kick you out of the mental funk, shake off your extra weight, rid you off your energy-zapping habits, and help you sculpt the body of your dreams. Intrigued? Hurry up and <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=7_exercises_to_build_muscle\">change your life for the better! <\/a><\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Sets_of_7_Best_Exercises_to_Build_Muscle_In_Different_Groups\"><\/span><b>Sets of 7 Best Exercises to Build Muscle In Different Groups<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The top four are the best exercise routines to build muscle in various groups that work together. Still, you can also find additional workouts to build muscles in the arms and thighs and use your body weight. That way, you can create extra muscle mass where necessary.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"3_Exercises_to_Build_Push_Muscles\"><\/span><b>3 Exercises to Build Push Muscles<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Health expert Gavin van de Walle suggests using specific push-muscle exercises to buff your chest, triceps, and shoulders (<\/span><a href=\"https:\/\/www.healthline.com\/nutrition\/push-pull-workout\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">). Complete three to four sets of these exercises while resting for two minutes between each. Do ten reps for each activity in a set.<\/span><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Exercise_1_Dumbbell_Incline_Chest_Press\"><\/span><b>Exercise 1: Dumbbell Incline Chest Press<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold dumbbells to your chest\u2019s sides.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Press upward until your arms extend completely.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower your elbows back to your chest.<\/span><\/li>\n<\/ol>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Exercise_2_Seated_Dumbbell_Shoulder_Press\"><\/span><b>Exercise 2: Seated Dumbbell Shoulder Press<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your elbows lower than your wrist as you hold the dumbbells to the sides of your shoulders.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Extend your arms overhead by pushing upward.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold the position for two seconds.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower your elbows back to the start.\u00a0<\/span><\/li>\n<\/ol>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Exercise_3_Bodyweight_Triceps_Dips\"><\/span><b>Exercise 3: <a href=\"https:\/\/betterme.world\/articles\/bodyweight-tricep-exercises\/\">Bodyweight Triceps<\/a> Dips<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grip the end of a chair, facing the other direction.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend your hips and knees but keep your arms straight.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend your arms slowly to lower your body.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stop when you feel your chest stretching.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push yourself back until your arms straighten.\u00a0<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=7_exercises_to_build_muscle\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4176.png\" alt=\"7 exercises to build muscle\" \/><\/a><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=7_exercises_to_build_muscle\">\u00a0<\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"3_Exercises_to_Build_Pull_Muscles\"><\/span><b>3 Exercises to Build Pull Muscles<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">With three exercises, fitness guru Gavin van de Walle suggests targeting your pull muscle groups (<\/span><a href=\"https:\/\/www.healthline.com\/nutrition\/push-pull-workout#exercises\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">). Complete three to four sets for each workout with two-minute rests in between. Furthermore, rep each activity in the sets ten times.\u00a0<\/span><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Exercise_1_Biceps_Curls\"><\/span><b>Exercise 1: Biceps Curls<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold dumbbells with an underhand grip at shoulder width.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly extend the arms upward while keeping your elbows to your sides.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Raise the dumbbells until they\u2019re parallel to your shoulders.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold them for two seconds before slowly lowering the dumbbells.\u00a0<\/span><\/li>\n<\/ol>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Exercise_2_Dumbbell_Shrugs\"><\/span><b>Exercise 2: Dumbbell Shrugs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold dumbbells in both hands to your sides.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Shrug your shoulders as forcefully as possible without hurting yourself.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Relax them before shrugging again.<\/span><\/li>\n<\/ol>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Exercise_3_Bent-Over_Dumbbell_Row\"><\/span><b>Exercise 3: Bent-Over Dumbbell Row<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold dumbbells in both hands with an overhand grip, shoulder-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slightly bend your knees and separate your feet hip-width.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep the dumbbells near your legs as you hinge your hips back.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend your elbows and move them back slowly while maintaining a straight spine.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Release them in a reverse position.\u00a0<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"3_Exercises_to_Build_Leg_Muscle_Groups\"><\/span><b>3 Exercises to Build Leg Muscle Groups<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Dr. Dan Brennan suggests exercises to target muscles in your legs for thicker thighs and calves (<\/span><a href=\"https:\/\/www.webmd.com\/fitness-exercise\/features\/strength-training-building-leg-muscles\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). Complete three to four sets of Dr. Brennan\u2019s recommendations. Rep the exercises in each set ten times to achieve greater muscle mass.\u00a0<\/span><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Exercise_1_Plie_Dumbbell_Squats\"><\/span><b>Exercise 1: Plie Dumbbell Squats<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold dumbbells in each hand as you separate your legs wider than your shoulders.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Go as wide as comfortable with your toes facing outward.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend your knees to lower into the squat until your knees go lower than your hips.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your back upright as you lower down and rise back up.\u00a0<\/span><\/li>\n<\/ol>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Exercise_2_Romanian_Deadlifts\"><\/span><b>Exercise 2: Romanian Deadlifts<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand straight with dumbbells at hip level.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hinge your hips and lower your upper torso as you bend over.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stop leaning over when you feel a stretch in your hamstrings.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Your weights should be slightly lower than your knees.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand back up by pushing your hips forward.<\/span><\/li>\n<\/ol>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Exercise_3_Reverse_Lunges\"><\/span><b>Exercise 3: Reverse Lunges<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold dumbbells at your hips and sides as you spread your feet to your hips.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Step backward while keeping your torso straight.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly bend both legs to a 90\u00b0 angle while keeping your feet flat.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push back upward with both legs.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat the steps with the opposite leg.<\/span><\/li>\n<\/ol>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/resistance-bands-leg-workout\/\"><i>Fire Up Your Muscles With Effective Resistance Bands Leg Workout<\/i><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"3_Exercises_to_Build_Ab_Muscles\"><\/span><b>3 Exercises to Build Ab Muscles<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Dr. Michael Smith recommends specific exercises to target the core muscles and build abdominal muscle mass (<\/span><a href=\"https:\/\/www.webmd.com\/men\/features\/flab-to-fab-abs\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). Use three to four sets for each activity, resting a minute between sets. Rep each exercise in the sets ten times for fabulous abs.\u00a0<\/span><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Exercise_1_Reverse_Crunches\"><\/span><b>Exercise 1: Reverse <a href=\"https:\/\/betterme.world\/articles\/how-many-calories-do-you-burn-doing-crunches\/\">Crunches<\/a><\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie with your lower back pressed against the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Extend your hands palm-down to your sides.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend your knees and cross your ankles before raising them slightly.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Exhale as you contract your core muscles and your ankles and rise higher.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Inhale as you rest your core and lower your ankles.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Alternate between inhales and exhales.\u00a0<\/span><\/li>\n<\/ol>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Exercise_2_Captains_Chair\"><\/span><b>Exercise 2: Captain\u2019s Chair<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rest your back into a chair while sitting straight.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold the chair\u2019s hand rests for stability.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly raise your knees toward your chest.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Drop them to the starting position.<\/span><\/li>\n<\/ol>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Exercise_3_Plank\"><\/span><b>Exercise 3: Plank<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rest your upper torso on your forearms as you belly onto the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dig your toes into the ground as you slowly raise your buttocks.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your back straight as you maintain the plank position for 15 seconds.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Drop to the floor and repeat.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=7_exercises_to_build_muscle\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4473.png\" alt=\"7 exercises to build muscle\" \/>\u00a0<\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"2_Exercises_to_Build_Arm_Muscle\"><\/span><b>2 Exercises to Build Arm Muscle<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Dr. Louise Chang recommends simple exercises to build arm muscles (<\/span><a href=\"https:\/\/www.webmd.com\/men\/features\/strength-training-building-arm-muscles\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">). Complete three to four sets for each activity and <a href=\"https:\/\/betterme.world\/articles\/how-long-to-rest-between-sets\/\">rest between set<\/a>s. Rep each movement in the sets ten times for maximum results.\u00a0<\/span><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Exercise_1_Wide_Push-Ups\"><\/span><b>Exercise 1: Wide Push-Ups<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place your hands palm-down next to your face as you lay flat on your belly.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your spine erect as you push your upper body upward.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Follow the same form as you rest back down.<\/span><\/li>\n<\/ol>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Exercise_2_Close-Grip_Bench_Press\"><\/span><b>Exercise 2: Close-Grip Bench Press<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your hands in line with your chest as you grip the barbell\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your elbows near your body with straight wrists.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift the barbell by extending your arms, then slowly bring it to your chest.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Exhale while you lift it again, and inhale as it comes down.<\/span><\/li>\n<\/ol>\n<p><strong>Lean and toned up body isn\u2019t just a far-fetched fantasy. Check out the BetterMe app and watch it <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=7_exercises_to_build_muscle\">propel your weight loss journey <\/a> into high gear!<\/strong><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"2_Exercises_to_Build_Thigh_Muscles\"><\/span><b>2 Exercises to Build Thigh Muscles<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Dr. Dan Brennan focuses on the best exercises for the leg and thigh muscles (<\/span><a href=\"https:\/\/www.webmd.com\/fitness-exercise\/features\/strength-training-building-leg-muscles\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). Practice three to four sets of Dr. Brennan\u2019s thigh muscle-builders. Rep each set movement ten times to see the benefits of thicker thighs.\u00a0<\/span><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Exercise_1_Jump_Squat\"><\/span><b>Exercise 1: Jump Squat<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Spread your toes shoulder-width without any weights in your hands.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly lower your body with a straight back until your hips are at a depth your mobility allows.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Forcefully jump into the air, landing back in a squat position with control.\u00a0<\/span><\/li>\n<\/ol>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Exercise_2_Dumbbell_Lunges\"><\/span><b>Exercise 2: Dumbbell Lunges<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your feet hip-width apart with dumbbells in your hands.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Step forward with one leg and a straight torso.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend both legs to a 90\u00b0 angle while keeping your feet grounded.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push yourself back with both legs.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat the lunge with the opposite leg.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Bodyweight_Exercises_to_Build_Muscle\"><\/span><b>Bodyweight Exercises to Build Muscle<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Bodyweight exercises are convenient and cost-effective if you don\u2019t want to use weights and props. Meanwhile, Harvard Medical School confirms how you can build muscle with bodyweight workouts (<\/span><a href=\"https:\/\/www.health.harvard.edu\/exercise-and-fitness\/the-advantages-of-body-weight-exercise\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">). Additionally, you can use your body to condition your body.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The New York Times recommends these bodyweight exercises to target various muscles (<\/span><a href=\"https:\/\/www.nytimes.com\/guides\/well\/strength-training-plyometrics\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bodyweight split squats,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/betterme.world\/articles\/bodyweight-squats\/\"><span style=\"font-weight: 400;\">Bodyweight squats,<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Burpee with push-ups,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hanging leg raises,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Mountain climbers,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Plank,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push-ups,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Single-leg hip raise,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Single-leg toe touches.<\/span><\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Military_Workout_Program_to_Build_Muscle\"><\/span><b>Military Workout Program to Build Muscle<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">High-intensity muscle-building workouts with accountability can keep you on track at home. Sometimes, home muscle-building feels limited. At this point, sign up for our <\/span><a href=\"https:\/\/quiz.betterme.world\/first-page-original?flow=2198&amp;utm_source=google&amp;utm_medium=cpc&amp;utm_campaign=search_recurring_f1438_cid18412070769\/230&amp;utm_content=643319165164&amp;utm_term=best%20workouts%20to%20build%20muscle&amp;gclid=CjwKCAjwov6hBhBsEiwAvrvN6F-RDfyPAY8xLaxGpeXjIQOvufADye9IkPsQ0k_vwPXxxQ6e7Xm4LBoCoBUQAvD_BwE\"><span style=\"font-weight: 400;\">military workout<\/span><\/a><span style=\"font-weight: 400;\"> muscle-building program to join a boot camp of mass effect, pun intended (<\/span><a href=\"https:\/\/quiz.betterme.world\/first-page-original?flow=2198&amp;utm_source=google&amp;utm_medium=cpc&amp;utm_campaign=search_recurring_f1438_cid18412070769\/230&amp;utm_content=643319165164&amp;utm_term=best%20workouts%20to%20build%20muscle&amp;gclid=CjwKCAjwov6hBhBsEiwAvrvN6F-RDfyPAY8xLaxGpeXjIQOvufADye9IkPsQ0k_vwPXxxQ6e7Xm4LBoCoBUQAvD_BwE\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/micro-tears-in-muscles-after-workout\/\"><i>Micro Tears In Muscles After Workout: Why Your Body Aches and What To Do About It<\/i><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"FAQs\"><\/span><b>FAQs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<h3><span class=\"ez-toc-section\" id=\"Are_Bodyweight_Exercises_Enough_to_Build_Muscle\"><\/span><b>Are Bodyweight Exercises Enough to Build Muscle?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Bodyweight workouts are affordable, convenient, and the most mobile-friendly options. They might build muscle slower than weighted workouts but can still build mass. Harvard Medical School lists the benefits of bodyweight exercises, including muscle mass gains (<\/span><a href=\"https:\/\/www.health.harvard.edu\/exercise-and-fitness\/the-advantages-of-body-weight-exercise\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"How_Many_Exercises_Per_Workout_to_Build_Muscle\"><\/span><b>How Many <a href=\"https:\/\/betterme.world\/articles\/how-many-exercises-per-workout\/\">Exercises Per Workout<\/a> to Build Muscle?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The City University of New York recommends a greater exercise volume to build muscle mass (<\/span><a href=\"https:\/\/www.researchgate.net\/publication\/301578131_Effects_of_Resistance_Training_Frequency_on_Measures_of_Muscle_Hypertrophy_A_Systematic_Review_and_Meta-Analysis\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">). The American College of Sports Medicine suggests eight to twelve repetitions per set within a periodized program, leading to heavy sets of 1-6 reps.\u00a0 (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/19204579\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). Focusing on various muscle groups per set is also important.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"How_Many_Exercises_Per_Muscle_Group_to_Build_Muscle\"><\/span><b><a href=\"https:\/\/betterme.world\/articles\/how-many-exercises-per-muscle-group\/\">How Many Exercises Per Muscle Group<\/a> to Build Muscle?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">A review by the City University of New York City emphasizes how volume sets, reps, and targeted muscle groups will increase muscle mass (<\/span><a href=\"https:\/\/www.researchgate.net\/publication\/301578131_Effects_of_Resistance_Training_Frequency_on_Measures_of_Muscle_Hypertrophy_A_Systematic_Review_and_Meta-Analysis\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">). You should target the six major muscle groups at least twice during each workout to achieve greater mass.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"What_Exercises_Build_Thigh_Muscles\"><\/span><b>What Exercises Build Thigh Muscles?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The best leg strengthening exercises build muscle in your thighs. Dr. Dan Brennan recommends lunges, squats, and deadlifts (<\/span><a href=\"https:\/\/www.webmd.com\/fitness-exercise\/features\/strength-training-building-leg-muscles\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). Variations also work well, including dumbbell squats, Romanian deadlifts, and reverse lunges if you want bigger thighs.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"What_Exercises_to_Build_Arm_Muscles\"><\/span><b>What Exercises to Build Arm Muscles?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Dr. Louise Chang recommends targeting the biceps and triceps to build arm muscle mass (<\/span><a href=\"https:\/\/www.webmd.com\/men\/features\/strength-training-building-arm-muscles\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">). Exercises that work the triceps and biceps are curls, close-grip bench presses, and push-ups. You could also strengthen arm muscles with hand grippers.\u00a0<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Building muscle mass requires determination and frequent workouts to achieve muscular hypertrophy. However, the sets, reps, and exercises don\u2019t take much time if you split them into two to three times weekly. Target the muscles you desire, and start repping.\u00a0<\/span><\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Your deepest desire is to build your core, arms, shoulders, thighs, and abdomen. However, you\u2019re uncertain of how you can achieve your muscle-building dreams in the comfort of your home. Here are 7 exercises to build muscle and guide your home reps and sets. \u00a0 Fitness gurus at Medical News Today emphasize the importance of [&hellip;]<\/p>\n","protected":false},"author":54,"featured_media":56619,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[49],"tags":[],"coauthors":[178,210],"class_list":["post-56615","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-betterme-fitness"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Top 7 Exercises to Build Muscle and Gain Optimal Mass - BetterMe<\/title>\n<meta name=\"description\" content=\"Muscle-building is a dream that doesn\u2019t always require blood, sweat, and tears if you feel determined at home. These \u2605 7 EXERCISES TO BUILD MUSCLE \u27a4 will help.\u00a0\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Top 7 Exercises to Build Muscle and Gain Optimal Mass\" \/>\n<meta property=\"og:description\" content=\"Muscle-building is a dream that doesn\u2019t always require blood, sweat, and tears if you feel determined at home. These \u2605 7 EXERCISES TO BUILD MUSCLE \u27a4 will help.\u00a0\" \/>\n<meta property=\"og:url\" content=\"https:\/\/stage.betterme.world\/articles\/7-exercises-to-build-muscle\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/shutterstock_207558709-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1707\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Caroline Lambert, Giulia Ralph, CPT, S&amp;C, SPC\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Caroline Lambert, Giulia Ralph, CPT, S&amp;C, SPC\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"10 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/7-exercises-to-build-muscle\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/7-exercises-to-build-muscle\/\"},\"author\":{\"name\":\"Caroline Lambert\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/5bb62628828d14f070bc443a410a1c1b\"},\"headline\":\"Top 7 Exercises to Build Muscle and Gain Optimal Mass\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/7-exercises-to-build-muscle\/\"},\"wordCount\":2036,\"publisher\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/7-exercises-to-build-muscle\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/shutterstock_207558709-scaled.jpg\",\"articleSection\":[\"Fitness\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Your deepest desire is to build your core, arms, shoulders, thighs, and abdomen. However, you\u2019re uncertain of how you can achieve your muscle-building dreams in the comfort of your home. Here are 7 exercises to build muscle and guide your home reps and sets.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\"><span data-sheets-value=\\\"{&quot;1&quot;:2,&quot;2&quot;:&quot;[video-shortcode link=\\\\&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=7_exercises_to_build_muscle\\\\&quot; mp4=\\\\&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\\\\&quot;]&quot;}\\\" data-sheets-userformat=\\\"{&quot;2&quot;:256,&quot;11&quot;:3}\\\" data-sheets-formula=\\\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\\\"><\/span>\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Fitness gurus at Medical News Today emphasize the importance of working specific muscles together to get results (<\/span><a href=\\\"https:\/\/www.medicalnewstoday.com\/articles\/muscle-groups-to-work-out-together#importance\\\"><span style=\\\"font-weight: 400;\\\">17<\/span><\/a><span style=\\\"font-weight: 400;\\\">). Let\u2019s see which exercises build muscle by working in groups together to achieve the ultimate results and muscle mass.\u00a0<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>Can You Gain Mass With Exercises to Build Muscle at Home?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Fortunately, Medical News Today shares the muscle groups you must work on simultaneously to achieve the best results at home (<\/span><a href=\\\"https:\/\/www.medicalnewstoday.com\/articles\/muscle-groups-to-work-out-together#which-muscle-groups-to-pair\\\"><span style=\\\"font-weight: 400;\\\">17<\/span><\/a><span style=\\\"font-weight: 400;\\\">). Four primary muscle groups should work together in exercises to achieve optimal mass building:\u00a0<\/span><b><\/b>\\r\\n<ul>\\r\\n \\t<li aria-level=\\\"1\\\"><b>Push Muscles: <\/b><span style=\\\"fon ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/7-exercises-to-build-muscle\/\",\"url\":\"https:\/\/stage.betterme.world\/articles\/7-exercises-to-build-muscle\/\",\"name\":\"Top 7 Exercises to Build Muscle and Gain Optimal Mass - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/7-exercises-to-build-muscle\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/7-exercises-to-build-muscle\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/shutterstock_207558709-scaled.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"Muscle-building is a dream that doesn\u2019t always require blood, sweat, and tears if you feel determined at home. 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She has the determination to change, and she prides herself in helping others through proven methods to lose weight and gain self-control, mentally and physically.\",\"sameAs\":[\"https:\/\/www.linkedin.com\/in\/caroline-lambert-75a29839\"],\"url\":\"https:\/\/stage.betterme.world\/articles\/author\/caroline-whittington\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Top 7 Exercises to Build Muscle and Gain Optimal Mass - BetterMe","description":"Muscle-building is a dream that doesn\u2019t always require blood, sweat, and tears if you feel determined at home. These \u2605 7 EXERCISES TO BUILD MUSCLE \u27a4 will help.\u00a0","robots":{"index":"noindex","follow":"nofollow"},"og_locale":"en_US","og_type":"article","og_title":"Top 7 Exercises to Build Muscle and Gain Optimal Mass","og_description":"Muscle-building is a dream that doesn\u2019t always require blood, sweat, and tears if you feel determined at home. These \u2605 7 EXERCISES TO BUILD MUSCLE \u27a4 will help.\u00a0","og_url":"https:\/\/stage.betterme.world\/articles\/7-exercises-to-build-muscle\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":2560,"height":1707,"url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/shutterstock_207558709-scaled.jpg","type":"image\/jpeg"}],"author":"Caroline Lambert, Giulia Ralph, CPT, S&amp;C, SPC","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Caroline Lambert, Giulia Ralph, CPT, S&amp;C, SPC","Est. reading time":"10 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/stage.betterme.world\/articles\/7-exercises-to-build-muscle\/#article","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/7-exercises-to-build-muscle\/"},"author":{"name":"Caroline Lambert","@id":"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/5bb62628828d14f070bc443a410a1c1b"},"headline":"Top 7 Exercises to Build Muscle and Gain Optimal Mass","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/7-exercises-to-build-muscle\/"},"wordCount":2036,"publisher":{"@id":"https:\/\/stage.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/7-exercises-to-build-muscle\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/shutterstock_207558709-scaled.jpg","articleSection":["Fitness"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Your deepest desire is to build your core, arms, shoulders, thighs, and abdomen. However, you\u2019re uncertain of how you can achieve your muscle-building dreams in the comfort of your home. Here are 7 exercises to build muscle and guide your home reps and sets.<\/span>\r\n\r\n<span style=\"font-weight: 400;\"><span data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;[video-shortcode link=\\&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=7_exercises_to_build_muscle\\&quot; mp4=\\&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\\&quot;]&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><\/span>\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Fitness gurus at Medical News Today emphasize the importance of working specific muscles together to get results (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/muscle-groups-to-work-out-together#importance\"><span style=\"font-weight: 400;\">17<\/span><\/a><span style=\"font-weight: 400;\">). Let\u2019s see which exercises build muscle by working in groups together to achieve the ultimate results and muscle mass.\u00a0<\/span>\r\n<h2 style=\"text-align: center;\"><b>Can You Gain Mass With Exercises to Build Muscle at Home?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">Fortunately, Medical News Today shares the muscle groups you must work on simultaneously to achieve the best results at home (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/muscle-groups-to-work-out-together#which-muscle-groups-to-pair\"><span style=\"font-weight: 400;\">17<\/span><\/a><span style=\"font-weight: 400;\">). Four primary muscle groups should work together in exercises to achieve optimal mass building:\u00a0<\/span><b><\/b>\r\n<ul>\r\n \t<li aria-level=\"1\"><b>Push Muscles: <\/b><span style=\"fon ..."},{"@type":"WebPage","@id":"https:\/\/stage.betterme.world\/articles\/7-exercises-to-build-muscle\/","url":"https:\/\/stage.betterme.world\/articles\/7-exercises-to-build-muscle\/","name":"Top 7 Exercises to Build Muscle and Gain Optimal Mass - BetterMe","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/7-exercises-to-build-muscle\/#primaryimage"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/7-exercises-to-build-muscle\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/shutterstock_207558709-scaled.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"Muscle-building is a dream that doesn\u2019t always require blood, sweat, and tears if you feel determined at home. 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Unfortunately, the once top school athlete (with provincial colors), struggles with weightloss, exercise, and healthy habits. As a result, Caroline is here to not only share valuable advice from experts and proven studies, but she\u2019s also here to begin her journey with you. Caroline\u2019s greatest downfall is that she has worked remote for 18 years. Now\u2019s the time to find evidence to support her lifestyle changes, sharing them with you. Caroline also has a passion for various nutritional journeys as she loves trying new regimes and cultural differences. She has the determination to change, and she prides herself in helping others through proven methods to lose weight and gain self-control, mentally and physically.","sameAs":["https:\/\/www.linkedin.com\/in\/caroline-lambert-75a29839"],"url":"https:\/\/stage.betterme.world\/articles\/author\/caroline-whittington\/"}]}},"_links":{"self":[{"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/posts\/56615","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/users\/54"}],"replies":[{"embeddable":true,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/comments?post=56615"}],"version-history":[{"count":0,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/posts\/56615\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/media\/56619"}],"wp:attachment":[{"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/media?parent=56615"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/categories?post=56615"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/tags?post=56615"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/coauthors?post=56615"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}