How To Build Muscle At Home

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Part 1: Upper body muscle

Exercise 1: Push up

It is obvious that this exercise is one of the best for your chest and triceps. And to be honest, push-ups are the bread and butter when it comes to home workouts. Actually, I usually do push-ups as an accessory exercise to increase my bench press.

I believe that not everyone knows how to do this exercise properly so here is how to do it:

• Step 1: Get on your knees and put your hands on the floor, just outside shoulder width apart.
• Step 2: Keep your body weight on your chest and keep your body is in a straight by extending.
• Step 3: Retract your shoulder blades, breathe in and lower your body slowly until your body gently the floor.
• Step 4: Press your body and squeeze your chest to return to the starting position and breathe out.

Variations:

You can change your hand placement for different types of push-ups, however, it’s all up to you. And if you are looking for something more challenging, then go for the feet-elevated push up.

If you’re new at the basic push-up and don’t have the strength to do it, just place your hands on something like a bench or a box.

Exercise 2: Pull-up

Let’s get this straight, this is a basic exercise for back and lats but it’s very difficult, especially for women who have poor upper body strength. This is because you have to lift your whole body.

Therefore, if your lats aren’t strong enough or your forearms are too weak, you may not be able to do this exercise yet. But if you think you’re ready, then I suggest you prepare a doorway pull-up bar for this exercise.

• Step 1: Grab the pull-up bar wider than shoulder-width apart using a thumbless grip.
• Tip: you shouldn’t use a full grip so you can hold the bar longer.
• Step 2: Keep your chest and head up, breathe in and start pulling your chin towards the bar.
• Step 3: When your chin almost touches the bar, breathe out and return to the starting position by slowly lowering your body.

Part 2: Core

For core, there are a lot of exercises out there but I suggest you do planks. Why planks?

Planks are very simple to perform but honestly, holding it for a few minutes is not easy very easy.

How to do it:

• Step 1: Get in the push-up position, but rest on your forearms, not on your hands.
• Step 2: Straighten your body and tighten your butt muscles. Make sure to create a straight line from your head to your toes.
• Step 3: Hold that position as long as you can by squeezing your core/abs.

Part 3: Lower body muscle

For lower body, there are plenty of exercises out there but here are the 2 most common exercises which I believe are suitable for everyone.

Exercise 1: Jump squat

This exercise will help you build quads, hamstrings, and glutes very effectively.

In addition, this helps burn more calories by getting your heart rate up.

• Step 1: Place your feet on the floor, shoulder width apart, keep your back straight, arms by the side, and head up.
• Step 2: Inhale, slowly squat down until the upper thighs are parallel to the floor and bring your hands together in front of your chest at the same time.
• Step 3: Press with your feet to jump straight up as high as you can and exhale.
• Step 4: Once you get back down to the ground, squat down and return to the squatting position to get ready for the next rep.

Repeat this exercise until you reach the intended amount of reps.

Exercise 2: Lunges

This exercise can be performed weighted or with body weight and also help build the quads, hamstrings and glutes.

Add a nice kickback or knee up on your motion back up and you get some extra glute activation as well.

Here’s how you perform them with good form.

• Step 1: Stand up tall with the feet about hip-width apart, and keep your chest up, back straight.
• Step 2: Put your hands on your hips and do not lock your knees.
• Step 3: Take a long step forward with one of your legs, bend it about 90 degrees and descend to some point where the other knee can approach the ground without touching it. And make sure to bench the front leg approximately 90 degrees for a full range of motion.
• Tip: Make sure your step should be long enough so the front knee is not forward of the vertical line extending straight up from the front foot.
• Step 4: At the bottom of the movement, use both of your legs but mainly the front leg to push your body back up to return to the starting position.
• Step 5: Repeat the exercise for the other leg.

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