Top 21 exercises to gain weight to help you achieve the desired body you want

Top 21 exercises to gain weight to help you achieve the desired body you want ;

If your goal is to gain weight and build muscle, incorporating resistance training exercises into your routine is essential. 

Here are 21 exercises that can help you achieve your weight  gain goals:

1. Squats:

 Stand with your feet shoulder-width apart, squat down by bending your knees, and then return to the starting position. 

2. Deadlifts:

Stand  with your feet hip-width apart, bend your knees and lower your torso while keeping your back straight, and then return to an upright position. 

3. Bench Press:

 Lie on a flat bench with a barbell, lower the bar to your chest, and then push it back up.

4. Overhead Press:

 Stand with your feet shoulder-width apart, hold a barbell at shoulder  height,and press it overhead. 

5 Barbell Rows: 

Bend forward at the waist while holding a barbell, pull the barbell towards your chest, and then return to the starting position. 

6.Pull-ups: 

Grab a pull-up bar with an overhead grip,pull yourself up until your chin is above the bar and then lower yourself back down. 

7.Push-ups 

Start in a plank position with your hands slightly wider than shoulder-width apart, lower your chest towards the ground, and then push back up. 

8.Lunges:

Step forward with one leg,lower your body until your front knee is at a 90-degree angle, and then push back up to the starting position.

 

9.Dumbbell Curls:

Hold a dumbbell in each hand, curl the weights towards your shoulders, and then lower them back down. 

10.Tricep Dips:

Sit on a bench or chair with your hands on the edge, slide your butt off the bench,lower your body by bending your arms,and then push yourself back up. 

13.Leg Press:

Sit on a leg press machine with your feet on the platform, push the platform away from your body, and then return to the starting position. 

12.Calf Raises:

Stand on the edge of a step or a raised surface, raise your heels as high as possible, and then lower them back down. 

13.Shoulder Press:

Sit on a bench with a dumbbell in each hand, raise the weights to shoulder height and then press them overhead. 

14.Incline Bench Press:

Lie on an incline bench with a barbell, lower the bar to your chest at an incline,and then push it back up. 

15.Hammer Curls:

Hold a dumbbell in each hand with your palms facing your body,curl the weights towards your shoulders while keeping your palms facing in,and then lower them back down. 

16.Skull Crushers:

Lie on a flat bench with a barbell or dumbbells, hold the weights above your chest, bend your elbows to lower the weights towards your forehead, and then extend your arms to return to the starting position. 

17.Russian Twists:

Sit on the ground with your knees bent, lean back slightly, and twist your torso from side to side while holding a weight or medicine ball.

18.Bent-Over Rows:

Bend forward at the waist with a dumbbell in each hand, pull the weights forwards your chest while squeezing your shoulder blades together, and then lower them back down. 

19.Leg Extensions:

Sit on a leg extension machine with your feet under the padded bar extend your legs until they are straight,and then return to the starting position. 

20.Dumbbell Flyes:

Lie on a flat bench with a dumbbell in each hand, lower the weights out to the sides with slightly bent elbows, and then raise them back up.

21.Plank:

Start in a push-up position, lower yourself onto your forearms, and hold the position,keeping your body in a straight line. 

Most important points:

1.Caloric Surplus:

Alongside weight gain exercises, ensure that you consume a caloric surplus.This means consuming more calories than your body burns in a day.

Adequate nutrition is essential for muscle growth and weight gain. 

2.Rest & Recovery:

Allow your muscles time to recover and grow by incorporating rest days in to your routine. Aim for 48-72 hours of rest between training the same muscle group.

Remember,please consult with a fitness professional or a certified trainer they can provide guidance on proper form, progression and overall exercise programming to optimize your weight gain journey.