Bar Bench Press


Are you one of those upset with your lean body? Have you been looking for ways to add bulk to your muscles and gain weight? You must have heard about Quick Weight Loss Tips but it might be a little new to you that these exercises can also help you in gaining weight. So, if you intend to gain lean mass and muscle, a combination of a perfect diet and right exercises is all you need to follow. 

This blog acts as a comprehensive guide and will tell you about 5 best exercises that you can follow to gain your weight. My suggestion would be to seek help from a fitness trainer for these exercises.

Exercises to gain weight for females as well as males

  • Push-ups

It is one of the most known exercises which help you build muscle in your shoulders and arms. For doing this you need to lie your face down on the floor, hands on the ground, keep your palms flat, elbows bent and shoulder-width apart. Now push your body off the ground slowly with the help of your hands and stretch the arms completely. Make sure that your whole body is off the ground supported by toes and hands. Then, bend your elbows and lower your body slowly. Take care that none of your body parts should touch the floor except your toes and hands. You must do it as many times as possible for you. 

  • Pull-ups

For doing pull-ups, you will have to get a sturdy cylindrical object and it will help you build your shoulders as well as arms’ muscles. If you have a pull-up bar, then hold it with your hands and keep your palms away from you. You need to pull yourself up to hang off the bar by making sure that your feet are not touching the floor. Ensure that your arms are straight and continue until your chin reaches above the bar. Once done, lower your body down and straighten your arms. This is up to you how many times you want to repeat this process.

  • Squats

It is one of the toughest exercises that build butt as well as legs’ muscles. To do this, you would have to stand straight and keep your feet in line with your hips. Straighten your arms forward, perpendicular to the ground and keep your entire body tight. Now lower your buttocks by breathing deeply as if you are going to sit on a chair. Make sure your thighs are parallel to the floor and your knees should not cross your big toes. Keep your body firm and straight and finally come back to the original position. 

  • Lunges

The exercise works wonders in bulking up and toning your butt and leg muscles. Keep your feet aligned with your hips and stand straight. Take a deep breath and use your left foot to take a step forward. After this, you need to kneel in a way that your knee is perpendicular to the floor. Lift yourself up by pushing back on your heel and come back to the starting position. You can repeat this 20 times on each leg and if looking for the best result, you must hold some weights to do this exercise. 

  • Bench Press

For doing bench press, you would require a flat bench to lie on and a weighted bar. The exercise plays a significant role in building triceps, chest muscles as well as the shoulder. Initially, you need to lie on your back on the flat bench and keep your body relaxed. Grab the bar and lift it slowly, make sure to stretch your arms completely. Then pull it back near your chest from where you began and ensure to bend your arms at a 90-degree angle. Do this exercise according to your comfort level and with safety

What to Eat?

You may gain enough weight by eating more, but you need to make sure that you eat to gain healthy weight. Here is a look at a diet to increase your weight with the help of proteins, healthy fats, and carbohydrates

Try these foods:

  • Eggs
  • Lean proteins like fish and chicken
  • Full-fat dairy
  • Fat rich fruits
  • Almonds
  • Red meat
  • Whole-grain bread

Lifestyle Changes

There are some changes that you need to implement in your lifestyle to get the most out of your workout routine without causing an adverse effect on your body

  • 6 to 8 hours of sleep
  • Meditation, massage, can spend time on your hobbies
  • Try quitting all your bad habits such as alcohol and smoking
  • Set goals and record your progress

If you want to increase weight healthily, you need to follow a balanced and disciplined approach. A blend of perfect diet and effective exercises will take you to the desired goals soon. As weight gain is gradual process unit time to get results. The exercises mentioned above will work wonders for you and help you reach your fitness goals within a short period.

Author Bio

Rupali Bhagat is an aspiring blogger and writes about different travel experiences and life in general. She hails from Bokaro Steel City, Jharkhand and currently lives in Delhi. She is from Kalindi College and has a Hons degree in Journalism. She is a national badminton player and is passionate about fashion, travel, and food. 

Men consider their chest muscles together as the highest muscles in the show, only surpassed by their biceps. For women, the chest muscles are vital to maintaining the cheerful appearance of their breasts. These are the first reasons why many people look for the simplest chest exercises they will use. Well, look no further because the following list should provide you with everything you would like to understand regarding the simplest chest exercises.

Bar Bench Press

The bar bench press is understood because the king of all chest exercises reasons constantly. If you were forced to settle for just three of the simplest chest exercises, this exercise should still be on that list. There are several variations of the flat bar bench press that you can simply choose. In general, bench presses with a closed grab bar usually work the triceps, while bench presses with a wide grab bar are considered atypical builders of the chest muscles. The bench press with a medium grip bar is the best to strengthen both the triceps and the pectorals; the best thing is that it also strengthens your shoulders.

Full Body Training

Full body training, of course, it is not enough that you simply know what the simplest chest exercises are; you should also find out how to integrate them into a full-body workout to get the simplest results. The barbell or dumbbell bench press (either flat or inclined) should be your main chest exercise for each training session. Follow this exercise with a back or exercise, and then do dives or flights immediately followed by calves or abdominal exercises. If you choose to try a bench press as your main chest exercise, you should perform tilt flights after the back or the exercise. On the other hand, if the chest exercises you prefer are inclined bench presses, then flat flights should follow to the rear of the exercise.

These combinations are perfect for optimal lifting and for hitting the pectorals from a secondary angle. In an equivalent time, a secondary set of muscles is working: the shoulders during the flights and, therefore, the triceps during the dives. The day after this type of training, you should perform polymeric push-ups or applause due to the only chest exercise for the day. Ten sets of five reps should be enough. The goal is to focus solely on explosive training in the chest a day. Remember that this type of exercise should be explosive, so you should never do it slowly or in a compromised way. That’s why it’s important to prevent after ten series; doing more can end in a slower movement or in a bad way. 

Dumbbell Bench Press


The Dumbbell Bench Press ranks second on our list of the simplest chest exercises because it is an incredible way to ensure that you simply do not experience any strength imbalance between the two sides of your body. This exercise is also recommended because it works with the natural function of the chest muscles and specializes in moving the weights towards the center of the body. You will prefer to do incline bench press, with a slope or flat dumbbell. If you select bench press with flat dumbbells, you will also prefer to use a good, medium or close grip during the exercise. 

Explosive Push-Ups

explosive pushups

Regardless of the proportion of time, you spend doing bench press or another type of chest exercise, you should never do push-ups without any consideration. This exercise is an excellent way to develop power not only in your chest but also in your shoulders and triceps. Clapping and doing polymeric push-ups are the two types of push-ups most recommended for you to do. There is a bit of debate as to the position of your head during pushups. Ideally, you should keep your head and appearance forward when performing this exercise. But once you do polymeric push-ups jumping on the weights, then you will surely have no choice but to look depressed to avoid losing your goal. 

Chest Dives

Chest Dives

Closely resemble the movement of the bench presses in decline, except that it works more to strengthen the triceps to press the chest. If you have an unpleasant shoulder, it is recommended that you simply refrain from doing this exercise or stay with superficial dives. If you feel your shoulders are strong enough and choose to incorporate this exercise into your routine and then remember to lean forward slightly to maintain tension in your Pecs rather than your triceps.

The most common variations of this exercise are assisted chest, body weight, and heavy dives. Dumbbell flights are not as important as chest exercises, but they will be very effective recovery exercises. Of course, you can rest for every day or two after doing intense chest workouts, but that does not mean that you should neglect the exercise of your chest during that period. Dumbbell flights leave an honest stretch and increase blood flow to all or some areas of your chest. 

It is also considered a key exercise for muscle growth and adaptability, so it is included in our list of the five best exercises for the chest. Once you do this exercise, be careful not to bring your arms completely perpendicular to the ground at the highest part of the movement. On the contrary, you should stop the movement when your arms have about 15 degrees of need to be completely over your head. Be sure to regulate all movement along with the chest muscles and frontal deltoids as well, rather than along with the triceps.

Integration of Divided Training

Integration of Divided Training

If you are one of those people who prefer a divided training program, which works in different parts of the body every day, then this is how you will integrate the simplest chest exercises in your training routine: Perform a bench press followed immediately by an inclined bench press and then follow with dives or flies. It is better to try to make a bar with a dumbbell movement, but if you prefer to make two equivalent movements, then that is also acceptable. As with full-body training, you should do an explosive chest workout on a separate day from strength training. It is important to specialize in your efforts to create and strengthen the chest muscles.

And if you want to gain higher profits during this area, you should limit your squat and deadlight exercises to maintenance levels for approximately 4-6 weeks, the amount within which you should prioritize chest training. If you only want to calculate your chest muscles without necessarily being anxious to specialize in it, then you will continue along with your regular training schedules with the five best fully integrated chest exercises.

Final Thought

final thought

Now you recognize what are the simplest chest exercises and how to integrate them into a full-body workout or a divided exercise routine. The next step required is that you discover how to perform these exercises with the correct form and movement. If you are currently working with a private physical trainer, you will ask your coach to help you perform these chest exercises. Otherwise, you will watch online videos or illustrated instruction guides. Regardless of how you choose to try, the important thing is that you simply take action and act now.