Home Workouts to Build Muscle
If you want to get those gains, you must eat, sleep and live the gym life, right? Well, only half right, because here at UK Gym Equipment we are passionate about ensuring that everyone can achieve their fitness goals both in and outside of the traditional gym setting.
Building muscle is much more than banging and clanging hundreds of pounds of iron day in and day out, there is a strategy to it and, if you aren’t targeting the correct muscles or utilising the proper technique, you can lift as much weight as you like. Here, we will introduce you to some of the best home workouts to build muscle that will see you getting those gains both with and without the use of traditional weights.
In this post, we will include home workouts to build muscles without weights and exercises that make use of equipment such as dumbbells and weighted bags. You can either use the below exercise as a routine in itself or incorporate your favourite aspects into your muscle-building workout at home.
What You Will Need for Our Home Workouts to Build Muscle
We have included the press-up on a few of our workout posts now, but the simplicity of this exercise along with the results it produces simply cannot be ignored. There are several variants of the press-up that you can, and should, utilise as part of your workout routine – regardless of whether you are working up a sweat at home or in the gym.
The five types of press-ups we recommend are:
- Conventional press-up – standard press-up position with your hands placed flat on the floor shoulder-width apart
- Wide press-up – standard press-up position with your hands placed wider than shoulder-width
- Diamond press-up – standard press-up position with your hands placed centrally, close enough for your thumbs and index fingers to touch to form a diamond shape
- One-arm press-up – start in a standard press-up position and place one arm behind your back, using your standing arm to perform the exercise. Perform a set of 10-15 reps and switch arms
- Stair press-up – using your stairs (or a sturdy table if you do not have any stairs available), place your hands on a step at a comfortable level, place them a little closer than shoulder-width apart, and keep your body straight whilst staying on your toes. Perform the exercise, lowering your chest down towards the stairs and push yourself back up for one rep
If like many, your current workout routine makes use exclusively of the conventional press-up, you are missing out on working much of the chest area. By incorporating all of the above variants of this simple yet effective exercise, you will notice a difference in the size and frame of your chest in a few weeks.
It is probably fair to say that anyone who has ever tried their hand at strength-training has used a set of dumbbells at least once in their life. The go-to muscle-building workout for beginners in this instance is the bicep curl which, while it is an effective exercise, much like the conventional press-up it is far better as part of a series of workouts.
To help you get the most out of that set of dumbbells you have got hidden away, the UK Gym Equipment team have compiled our favourite exercises to help build muscles in your arms. If your goal is to build arms that would leave Dwayne ‘The Rock’ Johnson eager to learn your secrets, then take note:
Standing Dumbbell Bicep Curl
We know how this one works. Stand straight with your feet shoulder-width apart, a dumbbell in each hand with your palms facing away from your body at waist height. Slowly curl your hands up towards your shoulders, working the bicep, and slowly return to the starting position. Slow and steady wins the race, with the resistance of a slow and constant movement helping to build strength.
Standing Dumbbell Tricep Extension
Whereas biceps normally get all the love, the triceps are often forgotten. Not in our circuit, where we make a point of working the triceps. For this, only one dumbbell is required. Standing up straight, hold one end of the dumbbell with both hands, making sure to keep your wrists locked. Hold the weight up above your head for the starting position and, gently, lower the dumbbell down behind your neck and back up again.
Dumbbell Hammer Curl
Once again, stand upright with your feet shoulder-width apart and hold a dumbbell in each hand placed down by your side. With your palms facing in towards your waist, curl the dumbbell up towards your shoulder one arm at a time.
As the name of this exercise suggests, this will work your lateral muscles, which are the largest in the upper body – so you mustn’t disregard them. Starting in the same position as you would the dumbbell hammer curls, raise both arms out wide keeping them straight. Make sure to maintain proper form and engage the medial deltoid (the muscle which helps to lift the arm and move the shoulder) during this exercise.
Seated Dumbbell Kickback
At the end of this tiring dumbbell circuit, you can take a seat. Don’t get too comfortable though, because you still have one more exercise remaining. The seated dumbbell kickback once again works your lateral muscle and, while this may seem a simple exercise, we guarantee you will feel the burn coming off the back of the other exercises in this routine. Begin by sitting forward on the end of a bench (a stool will suffice) with a dumbbell in each hand at chest height. Kickback your arms, taking the dumbbells behind your back whilst keeping your arms straight, and bring them back to the starting position.
Handstand Wall Walk
This exercise requires no equipment other than a wall that you can utilise as part of the exercise. Before beginning, make sure your trainers are clean to avoid footprints on your wall! Adopt the push-up position with your feet up against the wall. Perform the exercise by walking your feet up the wall while walking your hands towards the wall until you are in a full handstand (or as close as you feel comfortable). Slowly, walking your feet down the wall and your hands back to the starting position to complete the rep. The core focus of this exercise is to build muscles in your shoulders, with extra gains to be had in your abdominals and triceps.
By now, we all know what the benefits are of the squat, which builds core strength and balance. By adding in a weighted bag, this only intensifies the results. There are two variants of the powerbag squat, consisting of holding the bag on your shoulders in a fireman’s carry style and across your upper back.
Conventional Powerbag Squat
Adopting the traditional squat position, placing your feet a little more than shoulder-width apart, hold the weighted bag and position it across your shoulder, keeping your elbows tucked in as you do so. Perform the squat by bending your knees, lowering your body, and come back up again. It is important to maintain form during this exercise and engage your core for best results.
Powerbag Back Squat
Similar to the conventional powerbag squat, adopt the same position only this time you will be holding the bag on your back. As you hold the bag in position across your upper back, keep your elbows in tight. Perform the exercise as many times as you feel comfortable doing so.
Achieving Your Goals
With our selection of easy home workouts to build muscle, there is no excuse not to be hitting and exceeding your fitness goal. All the equipment mentioned in the above workout routines is available from UK Gym Equipment’s website. For more information on how our strength-training equipment can help you to achieve your goals, please do not hesitate to get in touch with a member of our team today for more information.