10 Weight Gain Exercises That You Can Do at Home
By BestRankedSupplements.com on November 29, 2022
Gaining weight can be a challenging task for some people, particularly if they have a fast metabolism or a naturally thin build. However, with the right combination of diet and exercise, anyone can achieve their weight gain goals. Here are ten exercises that you can do at home to help you gain weight and build muscle mass:
Squats: Squats are a compound exercise that works multiple muscle groups, including the quadriceps, glutes, and hamstrings. To do a squat, stand with your feet shoulder-width apart and lower your body down as if you were sitting back into a chair.
Lunges: Lunges are a great way to work the muscles in your legs and hips. To do a lunge, take a step forward with one leg and lower your body until your thigh is parallel to the ground. Push off with your front leg to return to the starting position, then repeat with the other leg.
Push-ups: Push-ups are a classic bodyweight exercise that work the chest, shoulders, and triceps. To do a push-up, start in a plank position with your hands shoulder-width apart and lower your body until your chest touches the ground, then push back up to the starting position.
Planks: Planks are a great core exercise that can help you build a stronger foundation for other exercises. To do a plank, start in a push-up position with your hands shoulder-width apart and hold this position for 30 seconds to a minute.
Deadlifts: Deadlifts are a compound exercise that work multiple muscle groups, including the back, legs, and glutes. To do a deadlift, stand with your feet hip-width apart and grip a barbell or dumbbells with an overhand grip. Hinge at the hips to lower the weight towards the ground, then lift it back up to the starting position.
Bench press: The bench press is a classic weightlifting exercise that works the chest, shoulders, and triceps. To do a bench press, lie on a bench with a barbell or dumbbells and lower the weight towards your chest, then press it back up to the starting position.
Bicep curls: Bicep curls are a great exercise for building upper body strength. To do a bicep curl, stand with your feet shoulder-width apart and hold a dumbbell in each hand with your palms facing up. Curl the dumbbells towards your shoulders, then lower them back down to the starting position.
Tricep dips: Tricep dips are a bodyweight exercise that works the triceps and shoulders. To do a tricep dip, sit on the edge of a bench or chair and place your hands next to your hips. Lower your body down until your arms form a 90-degree angle, then push back up to the starting position.
Shoulder press: The shoulder press is a great exercise for building upper body strength and improving posture. To do a shoulder press, stand with your feet shoulder-width apart and hold a dumbbell in each hand at shoulder height. Press the dumbbells overhead, then lower them back down to the starting position.
Burpees: Start in a standing position. Lower yourself into a squat, then place your hands on the ground and kick your feet back into a plank position. Do a push-up, then bring your feet back to the squat position and jump up.
Remember to always use proper form when performing these exercises to avoid injury and get the most out of your workouts. It's also important to start with a weight that is appropriate for your fitness level and gradually increase the weight as you become stronger.
