Exercises To Gain Weight: How To Bulk Up Muscle Mass Safely

Push-Ups

Steps

1. Lie down on your stomach.
2. Put your hands on the ground – palms flat and facing downward, and elbows bent and shoulder-width apart.
3. Place your toes on the ground.
4. Align your legs, feet, and back.
5. Slowly push your entire body up off the ground with your hands. Stretch your arms completely. Your entire body should be off the ground, supported by your hands and toes.
6. Slowly lower your body by bending your elbows. No part of your body should touch the ground except your hands and toes.
7. Do 15 reps or as many as you can as per your comfort.
   

 

Bench Press

Steps

1. Lie on your back on the bench, keeping your entire body relaxed.
2. Stretch out your fingers and grab the bar.
3. Slowly lift the weight bar, stretching your arms completely.
4. Pull it back down onto the rack or near your chest from where you started. Bend your arms at a 90° angle.
5. Do 4 to 5 reps or as per your comfort level.
   

 

Pull-Ups

Steps

1. Grip the pull-up bar with your palms facing outward. Your hands should be in line with your shoulders.
2. Pull yourself up to the level of the bar, making sure your feet are completely off the ground.
3. Pull your body up until your chin is above the bar.
4. Lower your body slowly until your feet touch the ground, and your arms are completely straight.
5. Do as many reps as you feel comfortable doing.
   

 

Bench Dips

Steps

1. Place a firm bench behind your back, perpendicular to your body. The bench should be wide and stable.
2. Grip the edge of the bench with your palms. Your palms should face downward, with your fingertips facing the ground.
3. Extend your legs forward, bent at the waist and perpendicular to your torso.
4. Inhale and slowly lower your buttocks by bending your elbows and pushing yourself down until your forearms are perpendicular to the floor.
5. While exhaling, straighten your arms and lift your torso back to the starting position.
6. Do 4-5 reps or as per your comfort level.
   

 

Squats

Steps

1. Stand straight with your feet in line with your hips.
2. Raise your arms straight forward and perpendicular to the ground. You may also spread your fingers and join your palms in front of your chest.
3. Keep your entire body tight and flex your stomach.
4. Breathe deeply and lower your buttocks as if you are sitting on a chair. Your thighs should be parallel to the ground. (You can also do this exercise while holding a weight bar for better results.)
5. While doing this exercise, make sure your bent knees do not cross your big toes, and your body is straight and firm.
6. Come back to your original position and repeat 5 times.
   

 

Lunges

Steps

1. Stand straight with your feet aligned with your hips. This is the starting position.
2. Engage your core, take a deep breath, and take a step forward with your left foot and kneel until your right knee is perpendicular to the ground.
3. Push back on your heel to lift back your body to the starting position.
4. Repeat this 20 times on each side. For best results, do this exercise while holding some weights.
   

 

Deadlift

Steps

1. Stand straight, keeping your feet shoulder-width apart.
2. Grip the weight bar firmly.
3. Face forward and look straight ahead.
4. Keeping your back straight, lift the weight bar first up until your thighs and then until your hips.
5. Slowly bend at the hips and place the weight bar back on the ground.
6. Do as many reps as you feel comfortable.