Pushups are simple exercises that help build muscle in your arms and shoulders. Lie face down on the ground and slowly push yourself up until your arms are fully extended.
Pullups
Pull ups are performed by grabbing a pullup bar with both hands and pulling yourself up until your chin is above the bar.
Squats
Stand up straight, put your hands on your hips, and flex your abdominal muscles. Lower yourself down using only your legs, and raise yourself back up.
Lunges
Standing straight, flexing your abdominal muscles, extend one leg, lean forward like you're kneeling, and push back on your heel.
Bench press
Bench presses help build shoulder, tricep, and chest muscles. They are a good exercise for bulking up.
Overhead press
Overhead presses will help you bulk up the muscles in your arms, shoulders, back, abs, and legs. Grip a weighted bar with your hands about shoulder-width apart.
To gain weight, minimize aerobic and cardio exercises. These exercises will help you tone your muscles and build definition.
To gain a healthy weight, eat foods that contain healthy fats, proteins, and complex carbohydrates, such as lean proteins, red meat with no growth hormones, eggs, full-fat dairy, and fat-rich fruits and nuts.
