The most effective Chest, Back, Shoulder, Legs and Arms Building Exercises for Bikini fitness Athletes

 

5 best Chest Building Exercises for Bikini fitness Athletes

 

Bench Press. The king of all upper body muscle building movements. The bench press is so popular that it’s often seen as having it’s own training day – bench press Monday.

Incline Bench Press. the primary choice of the many top pro Bikini fitness Athletes

Dips. Once considered the upper body squat, dips are an excellent compliment to any bench press movement.

Dumbbell Bench Press. you’ll really be ready to feel the chest work with this pressing variation.

Incline Dumbbell Bench Press. A solid alternative to the incline barbell press.

5 best Back Building Exercises for Bikini fitness Athletes

Deadlifts. Nothing builds beefy backs just like the deadlift. The sheer act of holding a barbell with heavy weight places the lats under a fantastic amount of stress.

Pull Ups. A far superior option to lat pull downs. If you’ll do one, go for two. If you’ll do two, go for three! If you cannot do them in the least use rack chins.

Barbell Row. No back building workout should be without an important row, and barbell rows are at the highest of the list.

Dumbbell Row. a superb second option to barbell rows, especially if you’ve got a weak lower back.

Power Clean. The explosiveness of the facility clean effectively works the rear from traps down.

 

5 best Shoulder Building Exercises for Bikini fitness Athletes

Military Press. This exercise has been a staple of great workouts for many years on end.

Push Press. Very almost like the press , but utilizing more of an Olympic lifting-style explosiveness.

Bench Press. Yes, you read that correctly. The bench press is a tremendous front delt builder. In fact, if your chest day involves several pressing movements there is a good chance you will not need any direct front delt work on shoulder day.

Seated Behind The Neck Press. Go no deeper than arms perpendicular to the ground , and this is often a rock solid choice.

Seated Dumbbell Press. a touch easier on the shoulders for several because the dumbbells are often placed during a more natural position.

 

5 best Leg Building Exercises for Bikini fitness Athletes

Squats. The king of all muscle building lifts. ‘Nuff said.

Front Squats. Another top choice of bodybuilding beef kings. Front squats are often tricky to find out , but you’ll be rewarded with big wheels.

Stiff Leg Deadlifts. strengthen your hamstrings!

Leg Press. If you do not have access to a squat rack this is often your next best bet.

Barbell Lunge. Lunges are another quality leg-building staple.

 

5 best Arm Building Exercises for Bikini fitness Athletes

Chin Ups. A shocker, but chin ups (performed with palms toward the face) are a beastly bicep builder, maybe even better than straight bar curls.

Close Grip Bench Press. This exercise allows for an important amount of weight to be placed on the triceps.

Dips. far better than most tricep isolation exercises.

Barbell Curls. A classic. Just don’t curl within the squat rack.

Seated Two Arm Dumbbell Tricep Extension. Allows you to lift heavy weight and reach a deep stretch. you’ll need an honest spotter.

 

Honorable Mention

Weighted Sit Ups. Why do volume once you can add weight and also build thickness.

Power Shrugs. Performed with an Olympic lift style explosiveness, power shrugs allow you to maneuver tons of weight and tax the traps into massive growth.

Cable Crunches. Forget floor crunches – add some weight and thicken your six pack!

Side Bends. Side bends not only help to create core stability, enhancing your performance on other compound exercises, but they also target the obliques, helping to create a powerful midsection.

Seated Calf Raises. the simplest thanks to isolate and blast the calves..

Dips. Once considered the upper body squat, dips are an excellent compliment to any bench press movement.

Dumbbell Bench Press. you’ll really be ready to feel the chest work with this pressing variation.

Incline Dumbbell Bench Press. A solid alternative to the incline barbell press.