1. Dumbbell push-ups
2. Barbell push-ups on a flat bench
3. Push-ups on dumbbells
4. Squat jumps in place
5. Leg muscle exercises
For men, owning a beautiful body with “standard 6-pack abs” is what every guy wants. So, let’s practice sports today with 5 gym exercises for men to perfect muscles that will help you get the standard body shape as expected.
We think that practicing sports for men should not be ignored. There are many different forms of exercise and gym exercises for men, but weight training is one of the popular ways. Weight training will help men become stronger, improve their muscles and bones, and increase physical strength. In addition, weight training also helps men have a standard body shape, making them feel more confident when communicating.
1. Dumbbell Press
This is one of the male gym exercises that helps men have a muscular, toned body. Pressing 2 dumbbells together during the chest press helps to transfer tension to the chest muscles. This simple movement stimulates the chest muscles throughout the movement. This is the key to optimizing the development of muscle groups.
Instructions:
- Lie on your back on a bench, holding a pair of dumbbells in both hands, stretched out on your chest, with your palms facing each other.
- Touch the dumbbells together, pressing them together as hard as possible.
- Hold the position of pressing the dumbbells for a period of time, so that the two dumbbells stick together.
- Lower them down on your chest and then push them back up to the starting position.
2. Lying down on a flat bench to press the dumbbells
This is considered a basic male gym exercise for all men. The exercise helps develop the upper body well, especially with a horizontal design that allows the practitioner to lift the heaviest weights. The lying down dumbbell exercise helps the body to be firm and healthy, giving you the ideal body shape of your dreams.
Instructions:
- Lie on your back on a long, medium-sized bench. Hold the dumbbells firmly with both hands, the distance between the two hands being shoulder-width apart. Bend your elbows and place the dumbbells on your chest. Push the dumbbells forward while exhaling until your arms are straight.
- Lower the dumbbells to the starting position while inhaling. Do this dumbbell exercise many times.
3. Push-ups hands on dumbbells
This male gym exercise supports the comprehensive development of muscles in the body, mainly the chest muscles, abdominal muscles, and arm muscles, helping men to have a strong and muscular body.
Instructions:
- Lie on your stomach on the floor, legs closed. Arms straight, each arm resting on a short barbell, palms facing forward.
- The two barbells must be kept in line and below the middle of the sternum. The distance between the two arms is equal to the width of the shoulders.
4. Squat jumping in place
Squat exercises bring many benefits, as well as increase hormones, strengthen the strength of the main muscle groups, and help burn calories effectively. In particular, it will help your thighs and buttocks become more and more attractive and attract the other person.
Exercise instructions:
- Stand straight, 2 feet shoulder-width apart.
- Lower your body into a Squat position with a straight back.
- Put force on your heels to push yourself up and land on your toes.
- Immediately return to a squat position when landing and repeat the movement
5. Exercise the calf muscles
The calf muscles are probably the muscle group that gymers are less interested in when doing male gym exercises; most guys work from the thighs up. Exercising to enlarge your calves will help your body proportions look better, then your body will look balanced.
Instructions:
- Starting position, stand straight with feet shoulder-width apart, hands on hips.
- Squat down, then stand up and kick your right leg strongly forward, diagonally to your left leg, foot perpendicular to your shin as if kicking a ball, right arm extended behind.
- Return to the starting position. Switch sides and repeat 20 times for men.
- This simulated soccer kicking movement will help develop the muscles in your legs. You should practice 3 sets a day, 20 times each set.
In addition to exercising, you also need a reasonable and scientific diet; only then will improving your body shape be effective. Hopefully, these exercises will help you develop your body in the most obvious way, and a strong, powerful body is always an irresistible attraction for girls.
