The overall energy that a muscle can exert in a single effort is known as muscle strength. Bench pressing or squatting is generally regarded as a good measurement of strength. In order to improve and build on your muscle strength, you require a lot of commitment and hard work. You must try and challenge your muscles to lift more weight over a period of time and build strength. Training and exercise with free weights, machines, barbells and dumbbells is a good way to accomplish this. Here are some popular exercises that help build muscle strength:
Bench-pressing is very popular to build muscle strength. Pectorals, anterior deltoids, triceps are the main muscles that are being worked during strength training. While doing bench-press, try to position your torso on the bench with a slight arch in the lower back for maximum stimulation of the chest. Keep your ribcage held high and the shoulders shrugged back and downward.
2. Barbell Pullover
Barbell pullovers target the latissimus dorsi – the flat, triangular shaped muscle that covers the lower part of your back. It is the largest and most powerful muscle in your back. Barbell pullovers are isolation exercise that need a single joint movement. This can improve your muscle strength.
Deadlift is an effective exercise to increase overall strength and muscle growth. It works on your lower back, quads, hips, glutes, upper traps and forearms. Deadlift is a compound exercise that stimulates a greater release of growth hormone and testosterone than isolation exercises. This leads to a greater improvement in muscle growth. Deadlifting using a heavy resistance, with which muscle fatigue occurs in fewer than eight repetitions, can also result in increase in muscle strength and power.
Squats help build your leg muscles, including your quads, hamstrings, glutes, calves and lower back. They also create an anabolic environment which promotes body-wide muscle building. Hence, squats can help you improve both upper and lower body muscle strength.
5. Leg Press
The main muscles being worked out during leg press exercise are quads, hamstrings, hips and glutes. This leg exercise is great for building muscle mass and strength to your legs. It enables you to focus on your major leg muscles and doesn’t require you to use your stabilizer muscles, since it is done on a machine.
Dips are one of the best upper body muscle and strength building exercises ever created. Apart from chin-ups, dips are a good test of one’s upper body strength to body weight ratio indicators, and a very functional exercise.Dips are a closed chain, compound movement that involve moving your own bodyweight. These types of exercises help build muscle and functional strength.
Try these exercises if you are looking to build muscle strength in your training and workouts.