Top 6 Exercises for Weight gain


Squats are compound exercises that target the quadriceps, hamstrings, glutes, and lower back muscles. Perform squats with proper form by keeping your back straight, chest up, and knees aligned with your toes.


Deadlifts work several muscle groups, including the hamstrings, glutes, lower back, and upper back. Focus on lifting with your legs while keeping your back straight and shoulders back to avoid injury.

Bench Press

The bench press targets the chest, shoulders, and triceps. Use a barbell or dumbbells and perform bench presses on a flat or inclined bench. Ensure proper form by keeping your back flat against the bench and your elbows at a 90-degree angle.


Pull-ups and chin-ups are excellent exercises for targeting the back, biceps, and shoulders. 

Military Press

The military press targets the shoulders, triceps, and upper chest. Perform this exercise by pressing a barbell or dumbbells overhead while standing or seated. Keep your core engaged and avoid arching your back during the movement.

Barbell Rows

Hold a barbell with an overhand grip, bend your knees slightly, and hinge at the hips while keeping your back straight.

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