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Best Exercises for Weight Gain

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Squats

Squats are a compound exercise that targets multiple muscle groups, including the quadriceps, hamstrings, glutes, and lower back. By adding resistance with barbells or dumbbells, you can increase muscle mass and overall strength.

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Deadlifts

Deadlifts are another compound movement that engages several large muscle groups, such as the back, glutes, hamstrings, and core. This exercise is excellent for building strength and size in the posterior chain.

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Bench Press

The bench press is a classic strength-training exercise that primarily targets the chest, shoulders, and triceps. By progressively increasing the weight lifted, you can stimulate muscle growth and enhance upper body strength.

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Bent-Over Rows

Bent-over rows are an effective exercise for targeting the muscles of the upper back, including the latissimus dorsi, rhomboids, and traps. This movement helps improve posture, build back strength, and promote muscle hypertrophy.

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Shoulder Press

Shoulder presses target the deltoid muscles of the shoulders, as well as the triceps and upper chest. By performing this exercise with dumbbells or a barbell, you can increase shoulder stability and develop strong, defined shoulders.