🏋️ best bodybuilding exercises for each muscle group

Did you know that some ants can lift 20-50 times their body weight? Just imagine how much stronger they would be if they could read the workout tips in this newsletter.

But first: This edition of the BarBend newsletter is brought to you by DMOOSE, the online store full of great deals on gym equipment, supps, and more. Register for a free copy of DMOOSE’s ebook, Project Muscle Mass, to take your fitness to the next level.

Speaking of packing on size: Do you want a clear and simple rundown of the best bodybuilding exercises for each muscle group? Boy, do we have an article for you!

Just months after becoming the CrossFit Games' winningest individual athlete, Tia-Clair Toomey is already back in the gym and training for her next contest.

Dips are a dependable way to get a bigger, stronger chest. This guide takes you through everything you need to know about this venerable bodyweight move.

Workouts

The Best Bodybuilding Exercises for Each Muscle Group

Having a fitness goal is the first step toward any successful workout program. But choosing the right exercises for those goals can get confusing. Should you go for hammer curls or preacher curls? Incline dumbbell press or barbell bench press? And don’t get us started on all the different rows people have concocted over the years.

We’re here to clear up the confusion by rounding up the best bodybuilding exercises you can do for each muscle group. No more paralysis by analysis — we’ve got complete breakdowns of each move, tips on how to perform them, and alternatives that work (almost) just as well. From your shoulders to your calves, this list of go-to exercises might just be your new favorite training partner.

CrossFit

Tia Gears Back Up

Tia-Clair Toomey has had a busy few months. Back in August, she won her sixth CrossFit Games title, making her the all-time winningest individual athlete in the event’s history. Weeks later, she announced her plan to compete in the Teams division at the 2022 Down Under Championship in Wollongong, Australia, this November. But if you thought she would take a little more time off in between competitions, you're greatly mistaken.

Toomey is already back in the gym and training for the Down Under with teammate Brooke Wells. And in a recent video detailing their first session together, Toomey blew through a battery of muscle-ups, SkiErg sets, and more. It might technically be CrossFit’s off-season until next year, but the Down Under Championship is definitely a must-see event this fall.

Power Up From Our Sponsor

A Free ebook for Your Muscle-Building Needs

Browsing through DMOOSE’s website is like going to a toy store specifically designed for gym rats. It’s packed with top-notch fitness equipment and supplements, and there are always some pretty serious discounts to enjoy.

Best of all are the freebies, including DMOOSE’s ebook, Project Muscle Mass: 12-Week Intensive Guide, which you can get at no cost simply by registering here. This book is loaded with tips, hacks, and plans for upping your fitness game. Here’s a peek at some of the topics this bad boy tackles:

• How to increase muscle mass while improving your range of motion.

• Caring for your joints so you can lift without pain.

• Hacks for overcoming stubborn plateaus.

• Nutrition tips to fuel your body for success.

• The ins and outs of muscle recovery.

Since you’re a BarBend reader, this all probably fits you like a slipper. If you want all of this info for FREE, then simply register for the Project Muscle Mass: 12-Week Intensive Guide ebook.

Training Tips

Dip Your Way to a Better Chest

Dips extend far beyond the bodybuilding sphere and have become a staple of everyone from gymnasts to strength athletes. In addition to getting your chest nice and big, this bodyweight move also adds functional strength to your triceps and shoulders. In terms of value, not many exercises pack as much of a punch.

But while dips look simple enough to execute, there are a number of nuances you have to get right to get the most out of them. To help you master the dips, we’re digging deep into the form, the most common mistakes people make, and the most effective variations you can add to your routine.

Everything Else

The Shaq Attack Is Back

• At 50 years old, NBA Hall of Famer Shaquille O’Neal recently took to Instagram to show off a pretty impressive set of abs on his seven-foot frame.

• The 2022 Strongman Champions League Romania contest took place over the weekend and was highlighted by winner Kelvin de Ruiter’s sub-23-second truck pull.

• It’s not functional, and it’s certainly not practical, but nevertheless, strongman Mitchell Hooper decided to single-arm press his wife over his head.