7 Best Exercises For Mass Building

In an era when machines took over pretty much every part of our lives, gyms are frequently updated with new interesting gear that can help you in different ways. There is nothing wrong with constant improvement, but we have a tendency to forget everything that came before the latest update, whether it is a new phone model or a new exercising machine.

When it comes to building mass, you should be aware that less is more, so if you want to see the most efficient results, don’t be afraid to reach out for the oldies but goodies. In honoring evergreens that still do the trick when it comes to mass building, we bring you 7 best exercises for mass building.

First, let’s talk about the bent over barbell rows because this exercise is one of the classics. If you are chasing that V-taper physique, this exercise is perfect as you get to work on your lateral muscles and spinal erectors. What you should keep in mind at all times is to maintain a proper posture because your upper body should be slightly bent forward (straight back!) while your lower body, especially your hips, should be locked so that your lower back doesn’t get hurt.

If you want to work on your trapezius muscles and your back in general, you shouldn’t miss the dumbbell shrugs exercise. As this is primarily aimed at your traps, you should keep the focus and the tension on them throughout the exercise. Make sure to still your shoulders while doing the shrugs. Another good pointer is to spend more time on getting your shoulders down than on getting them up, meaning spend one second on shrugging and three seconds on releasing the shrug.

In case you don’t know the difference between a chin up and a pull up, let’s make things clear straight away. When performing the pull up, your fists are facing away from you while the fists are turned toward you when doing chin ups. Why are the chin ups so important? Well, because this is one of the most beneficial exercises for your lats, and let’s face it, the lats can never be too wide. While doing a chin up, there are a couple of factors to bear in mind – your back should be arched to prevent injuries. Also, don’t pull yourself up too quickly, the movement loses most of its potency if you do.


The close grip bench press is sometimes overlooked in favor of other, more ostentatious moves, even though it works the inner pecs, which are the sore spot of many bodybuilders. In order to do the close grip bench press correctly, your grip should be a bit narrower than your shoulder width, but don’t go too close in as it can bring damage to your joints. Also, as you lower the bar to your lower pecs, make sure your elbows are locked to the sides of your torso for best results.

When we’re talking about mass building, we must mention bench presses as they are an unavoidable exercise when working actively on your upper body. Chances are, you already know how to do a decent bench press, but this is an exercise that is quite demanding in terms of technicality, so you should be completely aware what you’re working with. When settling on a bench, your shoulders should be pulled back, remember to arch your back a little and don’t forget to press your feet against the floor for support.

Deadlifts are definitely one of those movements that work pretty much your entire body musculature one way or another. Again, proper technique is everything here because you want to be aware which muscles you’re targeting. If you are looking for a good impact on your back muscles, always keep hip hinge in mind (your hips and glutes are not bending into the lift), you should be looking in front of yourself and keep your spine straight.

Last, but definitely not least, the barbell squats. Even though most people believe they are a crucial exercise for your lower body strength, squats are simply excellent for the entire body. What’s important with this exercise is to go as low as you can without hurting yourself and to challenge yourself with fifteen repetitions or more – it will be worth it.

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