Exercises to Get Ripped: Our Top Picks
When you look into exercises to get ripped, you’ll find there are plenty of people selling their products and services which are advertised as simple all-in-one solutions. The truth is, getting your body to its most shredded form is something that will take a lot of time and dedication. However, when it’s done, you’ll be insurmountably proud of your accomplishments.
The following exercises are a great foundation to help you gain muscle in the most effective way.
Exercises to Get Ripped
We’ve compiled a list of our top exercises for you to use to achieve the body of your dreams.
There are very few exercises that are as exceptional as squats, mostly because they target all of the most important muscle groups in your body. You’ll start to notice differences in your lower and upper muscle groups, giving you the ability to make the most out of your time spent training. It’s likely you’ll begin to see progress in your core and lower body muscles first.
Another interesting feature of squats is that they can be modified in a seemingly endless number of ways. Front squats, for example, focus on your quads, whereas back squats focus primarily on your hamstrings and gluteals. Not to mention you can also introduce different types of equipment into your workout such as dumbbells, barbells, and hack squat machines.
How to Do a Squat
- Stand with your feet hip-width apart and put your hands on your hips while tightening your stomach muscles.
- Lower your body down by bending your knees and keeping your upper body straight and continue to lower yourself until your thighs are parallel with the ground.
- Make sure your knees don’t go past your toes and then return to a standing position, repeating steps one and two until your set is completed.
2. Power Clean
Recommended for people with intermediate to advanced experience with working out, power cleans are a phenomenal way to train your body to lift heavier loads, similar to a deadlift. As a compound exercise, this movement focuses on your deltoids, lower legs, glutes, and your upper back, making it another highly effective exercise to use. With that said, it also needs to be done with care, as it carries a high risk of injury.
How to Do a Power Clean
- Start with your bar on the floor over your shoelaces and stand with your feet hip-width apart.
- Reaching down with an overhand shoulder-width grip, grab the bar while lowering your buttocks and sticking your chest out. Hold your shoulders down and tighten your core while keeping your arms completely straight.
- While looking straight ahead, pull the bar off the floor and fully extend your legs, keeping your back flat.
- Violently jump straight up, extend your knees, hips, and ankles all while shrugging the bar with your shoulders, keeping the weights as close to your body as possible.
- Immediately go into a quarter squat position, keeping your back straight and your knees bent slightly. Push your elbows forward and catch the bar with your fingertips under the bar in a racked position.
- Drop the bar to the ground in front of you once the previous steps are finished.
3. Bench Press
If you’re searching for a chest workout that gives you the ability to apply modifications to make it a little more interesting, bench presses are a great idea. Similar to squats, there are multiple ways you can perform a bench press, which benefits different areas of your chest in interesting ways. Primarily used for pectorals and the anterior triceps and deltoids, it’s one of the easier exercises which are beneficial for all experience levels.
An example of modifications can be seen when comparing incline and decline bench presses. With an incline bench press, you’ll be focusing on your upper pectorals and a decline press focuses on your lower pectorals. You can also substitute different equipment such as barbells or dumbbells.
How to Do a Bench Press
- Lie vertically on the bench, making sure the bar is right above your eyes. Grip both sides of the bar with your thumbs around it and unrack it by keeping your arms straight.
- Lower the bar to the middle of your chest and press it back up until your arms are straight again. Continue this process until you have finished your set and then place the bar back on the rack.
4. Military Press
Ideal for the fitness enthusiasts who prefer to use their own body weight to gain muscle rather than physical weights, military presses are an interesting exercise to do. These movements target your deltoids more than any other muscle group but it also works on your core.
Most often, a military press is done while standing, as this forces your core into position and helps to improve your overall stability.
Barbells are the most preferable for this type of exercise, as it helps to prevent strength imbalances. For beginners, it’s recommended you start with front-facing presses rather than presses behind your head, as it could lead to injury.
How to Do a Military Press
- Put your barbell on a rack that is set at chest height and grab onto the bar with your palms facing forward. Adjust your grip until your hands are shoulder-width apart.
- With a slight bend in your knees, unrack the barbell and hold it on your collarbone, lifting it while it still lies on your chest. Step backward and adjust your feet so they are also shoulder-width apart.
- Lift the bar over your head and lock your arms then lower the bar to your collarbone and exhale. Continue lifting and lowering the bar to its starting position until your set is finished.
You can guarantee there are dozens of exercises to get ripped which you can put to good use to help your body get as fit as possible. As you get more experienced and understand your body better, you can try more difficult exercises to work on larger muscle groups. However, it’s always advised to you consult a professional prior to engaging in any exercise to prevent acute or chronic injuries.
With these exercises, you’ll be well on your way to achieving your desired physique. Also, with the right amount of sets, you’ll start to bulk up more than with traditional everyday movements.