Muscles At Home? Here Are The Best Exercises!

Want to know how to build muscle fast at home?

Gaining muscles has become the biggest concern for fitness enthusiasts these days. However, there’s also a common perception that you can only build muscles at the gym. If you have no equipment and work out at home, you can never gain muscle.

This isn’t true.

In this guide, we’ll tell you how to build muscle fast at home. This guide will be especially useful for people with gym anxiety who cannot exercise in front of others.

So, gear yourself for the best at-home exercises to build muscles.

Let’s get started!

Push-ups

Want to gain muscles in the upper body and triceps?

Push-ups are considered to be very effective in providing strength and building muscles.

Here’s how to do this exercise:

1. Lie facedown on the floor.
2. Place your hands on the floor with your legs fully extended.
3. Push yourself up until the arms are fully extended.
4. In the final position, only your hands and toes should be touching the ground.
5. Now, you can lower your body so that your chest is almost close to the floor.
6. Repeat these steps.

Ideally, you should do 3 to 6 sets of push-ups, with at least 6 to 12 reps.

Also, push-ups can be a bit difficult for beginners. So, you can try the variations of push-ups in the beginning.

Here’s a video tutorial.

Triceps dip

Triceps dip is another at-home exercise that helps build triceps.

If you’re wondering how to build muscle fast at home, this exercise can help.

You’ll need a chair or sofa to perform this exercise. If you don’t have one, the stairs will do as well.

Here’s how to do this exercise:

1. Have a chair and stand so that your back is facing the chair.
2. Grab the sides of the chair with your hands on the sides of your hips.
3. Lower your body until your elbows bend at a 45 or 90-degree angle. In other words, the elbows should be parallel to the shoulders.
4. Now, push yourself back up until your arms are straight.

Ideally, you should do 2 sets of triceps dip of at least 10-12 reps. This exercise is beneficial in improving the triceps brachii muscles, which can help in a variety of movements.

Here’s a video tutorial.

Lunge

If your target is the lower body, lunges can be a great exercise. The best thing about lunges is that you don’t need any equipment, which makes them a great at-home exercise.

Here’s how to do this exercise:

1. While standing, take a big step forward. This step should be with one leg.
2. Now, lower your body.
3. The back knee should be just above the floor.
4. Also, the upper thigh of the front leg should be parallel to the floor.
5. By putting pressure on the front leg’s heel, raise yourself up.
6. Repeat this on the other leg.

You can also try lunges with different variations to target other muscles.

Here’s a video tutorial.

Bicep curls

Bicep curls are a great exercise to build strength in your biceps and upper body. Apart from building muscle size, this exercise also improves athletic performance with boosted energy.

However, you’ll need dumbbells at home to do the bicep curls.

Here’s how to do this exercise:

1. Stand with your hands down.
2. Hold the dumbbells in your hands.
3. Now, bring the dumbbells up towards your shoulders by bending your elbow.
4. When your palms face your shoulders, bring your hands to the starting position.
5. Repeat this exercise.

In general, you should do 3 sets of bicep curls of 10-15 reps at home. As it works primarily on the biceps, you can also do this exercise while sitting.

Here’s a video tutorial.

Dumbbell Squats

When it comes to building lower body strength, squats have many benefits.

Although this exercise has a lot of controversy attached to it, many people believe it’s a good exercise for the legs.

Here’s how to do this exercise at home:

1. Hold dumbbells in your hands.
2. Stand in a way that your feet are hip to shoulder-width apart.
3. Bend your knees and lower your body so that your thighs are parallel to the ground.
4. Stay in this position for a few seconds.
5. Now, go back to the starting position.

You can also do squats without dumbbells and while sitting. This exercise has many variations.

Here’s a video tutorial.

Crunches

Want to build abs?

Do crunches.

This simple at-home exercise is considered one of the best workouts to build abs.

Here’s how to do this exercise:

1. Lay on the floor on your back.
2. Keep your feet on the ground and bend your knees.
3. Put your hands behind your neck for support.
4. Now, raise your shoulders off the ground.
5. Hold this position for a few seconds.
6. Lower yourself down.

Ideally, this exercise should be done in 3 sets of 8-12 reps.

Crunches are beneficial in strengthening the core muscles and improving balance. Apart from this, the exercise also helps define your upper abs.

Here’s a video tutorial.

Burpee

Want to work out for the whole body?

Burpee will be your exercise.

This exercise works on the arms, chest, core, legs, glutes, and back. This way, the burpee is the best bodyweight exercise for targeting multiple muscles at once.

However, you need to do this exercise the correct way.

Here’s how to do it:

1. Stand with your feet shoulder-width apart and hands on the sides.
2. Lower your body into a squat, and place both hands on the floor.
3. Now, maintain a high plank position.
4. Do a push-up and return to the plank position.
5. Push yourself back into the squat.
6. Now, jump up with your hands above your head.

Ideally, this exercise should be done 6 per minute for 15 minutes.

Here’s a video tutorial.

Take-away message

We hope our guide has cleared your doubts on how to build muscle fast at home.

However, you can also try a high-quality protein powder to boost the muscle-building process.

Still, building muscles at home isn’t a big issue, and you don’t always have to rush to the gym. With the right techniques, you can plan a complete workout and build muscles at home!