Resistance training is essential to achieving a defined physique and maintaining a healthy weight. Since most of us live a very sedentary lifestyle, it is necessary to fit this type of exercise into your routine to ensure that your muscles are always being worked.

Building muscle mass is the best way to stay healthy and at an ideal weight.

These 6 classic exercises can help you get started on this new routine. Let’s take a look.

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1. Cross Body Curls (Cross-Body Hammer Curls)

Description: This exercise targets the biceps and forearms. Hold a dumbbell in each hand with a neutral grip (palms facing your torso). Curl one dumbbell across your body toward the opposite shoulder, keeping your elbow close to your side. Lower it back down and repeat with the other arm.(SuperHuman, Muscle & Strength)

Benefits: Enhances bicep and forearm strength, improves wrist stability, and can aid in increasing bone density.

Reference: SuperHuman Fitness provides a comprehensive guide on this exercise. (SuperHuman)

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2. Lateral Raises

Description: Stand with a dumbbell in each hand at your sides. Keeping a slight bend in your elbows, raise your arms out to the sides until they are at shoulder level, forming a “T” shape. Slowly lower them back down.(Verywell Fit)

Benefits: Isolates and strengthens the lateral deltoid muscles, contributing to broader and more defined shoulders.(Verywell Fit)

Reference: Verywell Fit offers detailed instructions and variations for lateral raises. (Verywell Fit)

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3. Tricep Dips

Description: Sit on the edge of a sturdy chair or bench with your hands next to your hips. Slide your hips off the edge, supporting your weight with your hands. Lower your body by bending your elbows to about 90 degrees, then push back up to the starting position.(The Bioneer)

Benefits: Primarily targets the triceps, but also engages the shoulders, chest, and upper back.(Nike.com)

Reference: Verywell Fit provides a comprehensive guide on performing tricep dips safely and effectively. (Verywell Fit)

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4. Skull Crushers (Lying Triceps Extensions)

Description: Lie on a bench holding a barbell or dumbbells with your arms extended above your chest. Keeping your upper arms stationary, bend your elbows to lower the weight toward your forehead, then extend your arms back to the starting position.

Benefits: Effectively isolates and strengthens the triceps, contributing to increased arm mass and definition.

Reference: Healthline offers detailed information on performing skull crushers correctly. (Healthline)

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5. Push-Up

Description: Begin in a high plank position with your hands shoulder-width apart. Lower your body by bending your elbows until your chest nearly touches the floor, then push back up to the starting position.(SELF)

Benefits: A compound exercise that strengthens the chest, shoulders, triceps, and core muscles. It also improves joint stability and muscle coordination.(Physio-pedia)

Reference: Physiopedia provides an in-depth look at the benefits and proper form for push-ups. (Physio-pedia)

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6. Pike Push-Ups

Description: Start in a downward dog yoga position, forming an inverted “V” with your body. Bend your elbows to lower your head toward the ground, then push back up to the starting position.

Benefits: Targets the shoulders, particularly the deltoids, and helps build strength for more advanced movements like handstand push-ups.(mpcalisthenics.com)

Reference: Spotebi provides an illustrated guide on performing pike push-ups correctly. (SPOTEBI)

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Don’t miss the opportunity to transform your physique! Let’s train!💪