Hitting the gym for the first time can be exciting and intimating, over my years training I have help many people start their journey and complete their first couple sessions and workout plans. Understanding the science behind your exercises is just as important as knowing what the how to do them. Whether you're a newcomer to the world of fitness or a seasoned vet, it's essential to appreciate how these exercises work to build strength and build muscle.
Below I will be listing 5 exercises that I think are a great place to start and will help you develop the physique your after.
Incline Dumbbell Press
The incline dumbbell press primarily targets the upper chest muscles. This exercise stimulates muscle growth by challenging your pectoral muscles and the anterior deltoids. The incline angle forces your body to work against gravity, engaging the upper chest in a way that a flat bench press cannot.
I personally find the ROM (range of motion) in incline dumbbell press is more natural than a bench press and does a better job at engaging your stabilising muscles.
Squats
Squats are renowned for their effectiveness in targeting multiple muscle groups simultaneously. This compound movement engages your quadriceps, hamstrings, glutes, core, and lower back. Squats work by placing a substantial load on these muscles, promoting strength and growth.
Studies show that squats also naturally boost testosterone which is great for building muscle everywhere.
If your not a fan of legs, but you can convince yourself to do a set of squats once a week you will see consistent growth. I personally do a pyramid set where I increase the weight and then decrease it across five sets.
Another important thing with squats is using the right form. For a back squat the barbell should not sit on your neck but rather the back of your shoulders, form is important here!
Lateral Raises
Lateral raises focus on the shoulder muscles, specifically the lateral deltoids. This exercise isolates the shoulders and improves their appearance by widening the upper body. By lifting the dumbbells out to the sides, you activate the lateral deltoids, creating that desirable "V" shape.
This is an exercise I neglected for far to long when I first started, although this does not have a large functional impact like other compound exercises it is one of the most effective exercises for starting to build 3D shoulders.
Seated Row
Seated row exercise is a key player in strengthening the back muscles. By pulling the handles toward your torso, you engage the latissimus dorsi, rhomboids, and rear deltoids. This not only builds back strength but also aids in improving posture and reducing the risk of injury.
Seated row is an excellent example of a compound movement, and its effective in both low weight, high volume sets, and high weight, low volume sets.
When doing a seated row practice bracing with proper breathing to strengthen your core, and protect our back. This will allow you to properly isolate the exercise to the targeted muscles.
Tricep Extensions
Strong triceps are essential for various upper body movements and make up 70% of your upper arm mass (think quads for your arms). Tricep extensions target the triceps brachii, the muscles at the back of your upper arm.
There are a couple different ways you can perform tricep extensions from cable push downs to dips, I personally have had great growth with an easy-bar laying skull crusher. This particular movement allows you to stretch your muscle fibers out, allowing more recruitment and growth.
When your getting started dont worry about doing something wrong, take your time, watch a video in the gym and practice, we all were there at some point.