People with lean bodies often try tricks and techniques to add bulk to their muscles and gain weight. But, did you know that workouts can help you gain weight as well? A combination of the right exercises and diet can go a long way in helping you gain lean mass and muscle.
Listed below are a few of the best workouts for weight gain.
Make sure you seek help from a fitness trainer to do these exercises the correct way.
1. Push ups
- Lie down on your stomach.
- Put your hands on the ground – palms flat and facing downward, and elbows bent and shoulder-width apart.
- Place your toes on the ground.
- Align your legs, feet, and back.
- Slowly push your entire body up off the ground with your hands. Stretch your arms completely. Your entire body should be off the ground, supported by your hands and toes.
- Slowly lower your body by bending your elbows. No part of your body should touch the ground except your hands and toes.
- Do 15 reps or as many as you can as per your comfort.
- Target Muscles: Chest muscles or pectorals, Shoulders or deltoid muscles, Triceps, and Core muscles.
Precautions: If you have wrist pain or poor wrist flexibility, use push-up handles to do this exercise. Do not strain your knees if you are finding it difficult to push your body off the ground.
2. Bench press
- Lie on your back on the bench, keeping your entire body relaxed.
- Stretch out your fingers and grab the bar.
- Slowly lift the weight bar, stretching your arms completely.
- Pull it back down onto the rack or near your chest from where you started. Bend your arms at a 90° angle.
- Do 4 to 5 reps or as per your comfort level.
- Target Muscles: Triceps, Anterior deltoids, Traps, and Back.
Precautions: Make sure to grip the weight bar properly while unracking it to avoid shoulder injury.
3. Pull ups
- Grip the pull-up bar with your palms facing outward. Your hands should be in line with your shoulders.
- Pull yourself up to the level of the bar, making sure your feet are completely off the ground.
- Pull your body up until your chin is above the bar.
- Lower your body slowly until your feet touch the ground, and your arms are completely straight.
- Do as many reps as you feel comfortable doing.
- Target Muscles: Biceps, Lats muscles (the flat muscles of your back), Forearms, Trapezius (muscles in the center of the upper back), and Deltoid muscles (the muscles in your lower back).
Precautions: Do not strain yourself if you have a neck injury or weak wrist flexibility.
4. Bench dips
- Place a firm bench behind your back, perpendicular to your body. The bench should be wide and stable.
- Grip the edge of the bench with your palms. Your palms should face downward, with your fingertips facing the ground.
- Extend your legs forward, bent at the waist and perpendicular to your torso.
- Inhale and slowly lower your buttocks by bending your elbows and pushing yourself down until your forearms are perpendicular to the floor.
- While exhaling, straighten your arms and lift your torso back to the starting position.
- Do 4-5 reps or as per your comfort level.
- Target Muscles: Triceps
Precautions: Keep your chest puffed out and your shoulder blades pulled back. Be careful while doing this exercise if you have neck or back problems as it may strain them.
- Stand straight with your feet in line with your hips.
- Raise your arms straight forward and perpendicular to the ground. You may also spread your fingers and join your palms in front of your chest.
- Keep your entire body tight and flex your stomach.
- Breathe deeply and lower your buttocks as if you are sitting on a chair. Your thighs should be parallel to the ground. (You can also do this exercise while holding a weight bar for better results.)
- While doing this exercise, make sure your bent knees do not cross your big toes, and your body is straight and firm.
- Come back to your original position and repeat 5 times.
- Target Muscles: Thigh muscles like quads, hamstrings, and outer thighs, Glutes, and Core muscles.
Precaution: Whilesquatting down, make sure your knees do not go beyond your toes as it can hurt your knees. If you are a beginner, start doing this exercise without a weight bar.