The ONLY 6 exercises you need to look jacked

Introduction

This tutorial outlines the six essential exercises that can help you build a jacked physique, as highlighted in the video by Bodyweight Muscle. These exercises are designed to engage multiple muscle groups, promoting strength and muscle growth. Incorporating these movements into your routine can maximize your results and enhance your overall fitness.

Step 1: Pull-Ups

• Target Muscles: Back, biceps, and shoulders.
• Execution:
  1. Find a sturdy pull-up bar.
  2. Grip the bar with palms facing away (overhand grip).
  3. Hang from the bar with arms fully extended.
  4. Pull yourself up until your chin is above the bar.
  5. Lower yourself back down slowly.
• Tips:
  • Keep your core engaged to stabilize your body.
  • Avoid swinging; focus on controlled movements.

Step 2: Push-Ups

• Target Muscles: Chest, triceps, and shoulders.
• Execution:
  1. Start in a plank position with hands shoulder-width apart.
  2. Lower your body until your chest almost touches the floor.
  3. Push back up to the starting position.
• Tips:
  • Maintain a straight line from head to heels.
  • If needed, modify by performing push-ups on your knees.

Step 3: Squats

• Target Muscles: Quadriceps, hamstrings, and glutes.
• Execution:
  1. Stand with feet shoulder-width apart.
  2. Lower your body by bending your knees and pushing your hips back.
  3. Keep your chest up and back straight.
  4. Rise back to the starting position.
• Tips:
  • Aim to lower down to at least parallel.
  • Keep your knees aligned with your toes to avoid injury.

Step 4: Dips

• Target Muscles: Triceps, shoulders, and chest.
• Execution:
  1. Use parallel bars or a sturdy surface.
  2. Grip the bars and lift your body off the ground.
  3. Lower your body until your elbows are at about a 90-degree angle.
  4. Push yourself back up to the starting position.
• Tips:
  • Lean slightly forward to emphasize the chest.
  • Keep your elbows close to your body.

Step 5: Plank

• Target Muscles: Core, shoulders, and back.
• Execution:
  1. Begin in a forearm plank position with elbows directly under shoulders.
  2. Keep your body in a straight line from head to heels.
  3. Hold the position for a set duration (start with 30 seconds).
• Tips:
  • Engage your core and glutes to maintain stability.
  • Avoid letting your hips sag or rise too high.

Step 6: Lunges

• Target Muscles: Quadriceps, hamstrings, and glutes.
• Execution:
  1. Stand tall with feet hip-width apart.
  2. Step forward with one leg and lower your hips until both knees are at about 90 degrees.
  3. Push back to the starting position and alternate legs.
• Tips:
  • Keep your front knee aligned with your ankle.
  • Maintain an upright posture throughout the movement.

Conclusion

Incorporating these six exercises into your workout routine can significantly enhance your strength and physique. Focus on mastering each movement to ensure proper form and prevent injuries. For optimal results, consider combining these exercises with a balanced diet and sufficient rest. Begin integrating these into your workouts today to start seeing progress!