12 Exercises for a Home Workout to Build Muscle

The one thing that you do not need to gain and put on some muscle is a gym. Whether you’re stuck at home or can’t find the time to spend hours working out in the gym, all you need is commitment, body weight, and a pair of dumbbells. Home workout to build muscle can be effective and provide excellent results.

Is It Possible to Build Muscle without Hitting the Gym?

To build muscle, it is important to understand how the body works and what results in different exercises can provide. A basic routine should include some form of cardio in addition to strength training. Home workouts can be done just with bodyweight but having a couple of dumbbells can improve the quality of the workout, although they are not a must-have.

A balanced workout should be centered around the arms, chest, and legs to ensure the whole of the body is exercised evenly as this promises the best results.

• Chest

1. Push-ups

Push-ups are one of the easiest exercises as they require no equipment and target the chest, as well as the shoulders, core muscles, lower back, and lower body.

Lie face down on the with your hands just slightly wider than your shoulders. Push up and extend all the way until only the hands and toes touch the floor. Lower yourself until your chest nearly touches the floor before repeating the motion.

2. Pull-ups

Pull-ups can look daunting but can work wonders for the shoulders, upper back, and biceps. Try to manage as many as possible and increase the reps with time.

Grab onto a sturdy bar with your arms extended all the way. Using your core and upper muscles, pull yourself up until your chin is above the bar before lowering yourself and repeating.

3. Chest Press

Chest press can help to develop the shoulders and triceps alongside the chest itself, especially the pectoral muscles and the deltoids.

The proper way to execute a chest press is to lie flat on your back with the knees bent and feet placed flat on the floor. Hold the dumbbells at the sides of your chest before pushing them straight up, holding them with your arms fully extended before lowering them slowly to retain the tension.

4. Pullovers

Pullovers are excellent to develop the lats, pecs, and abs and do not require any equipment other than the dumbbells.

Lie on your back with knees bent and feet flat. Hold the dumbbell between both hands and raise it above the chest, slowly extending it over your head. Bend your elbows only slightly with each rep, straightening them as you bring them back to the starting position before repeating.

• Arms

1. Plank-ups

Planks are a great workout for the arms and the core while also helping to develop the triceps and biceps muscles.

Start off in the plank position, making sure that your core is engaged, and the torso is off the floor. Raise yourself into the push-up position by extending one arm at a time before lowering yourself back into the plank position.

2. Triceps Dips

Triceps dips are one of the best arm exercises without weights. It requires a chair, box, ledge, or any raised platform that is at least waist-high. The exercise targets the pecs along with the triceps.

Sit down and grab the edge of the chair/ledge and scoot forwards until you’re hovering. Keep the legs mostly straight as you lower yourself and push back up using your arms until they are straight and repeat this motion.

 

3. Bicep curl

Bicep curls are arguably the most popular home workout to build muscle. The curls are what provide those bicep muscles which are highly sought after.

Hold the dumbbells in your hands with your arms at your sides while standing or sitting. Bring the weights up towards the shoulders, rotating your palms so that they are facing towards you. Bring your arms down slowly to retain the tension before repeating.

4. Triceps extension

Triceps extensions are self-explanatory and can be done standing or seated. It is important to maintain the correct form as bad form increases the risk of injury.

With the feet shoulder-width apart, raise the dumbbell above your head. Bend your elbows as you lower the weight behind your head, raising the weight back above your head and repeating the process.

• Legs

1. Lunges

There are many variations of lunges that are quite effective. Lunges are beneficial for quads, glutes, and hamstrings.

Take a big step forward from a standing position with one leg, lowering your body towards the floor until the thigh of the extended leg is parallel with the floor. Return to the starting position by putting pressure on the heel of the extended foot before repeating with the other leg.

2. Squats

Squats are a popular leg exercise amongst weightlifters, but it is not necessary that the exercise should be done with weights. Squats done with body weight can also provide excellent results.

With your feet just slightly wider than your shoulders, extend your arms straight out and bend your knees as your lower yourself. Keep your shoulders and chin upright as you push back up once your hips sink below the knees.

3. Dumbbell walking lunge

Lunges are a versatile exercise that can be done with many variations, with or without weights. Walking lunges with weights adds a degree of difficulty to the exercise.

Start from a standing position while holding dumbbells to your sides. Place one leg forward, bending the knee until your thigh is parallel with the floor before standing up and stepping forward with the other leg.

4. Dumbbell squats

Once you have grown accustomed to squats, the next step is to add weights to the exercise. Variations can also be added to target specific muscles.

Follow the normal squat position with your feet hip-width apart as you hold the dumbbells at your shoulders. Lower yourself, trying to get your hips to sink below the knees before pushing up by using your quads and calves.

These exercises are an excellent guide on how to build muscle at home for skinny guys. They are easy for beginners and do not require a lot of equipment. With a proper diet and commitment, it is easy to build muscle and attain the body of your dreams.