4 Key Men Exercises

4 Key Fitness Exercises For Every Man

“Take care of your body because it is the only place you have to live.” True to these words by Jim Rohn, it is important to understand the benefits of being physically fit at all stages of life as it promotes good health and improves your overall quality of life.

In this article you will find the best upper and lower body exercises which adopt a full-body and well-rounded approach that will lead to an improved posture, injury prevention, and better overall health in men.


Lower body

1. Barbell Back Squats

Squats are vital as far as quadriceps development is concerned. A barbell adds some weight and this promotes the overall effects. Research has shown that squats contribute heavily not only to the growth of glutes but also to activating quadriceps.

2. Romanian Deadlifts

This exercise emphasizes both hamstrings and glutes. The legs are kept relatively straight throughout the lifts. One should push the hips back and keep the lower back straight as he lowers the weight. A 2014 study found out that Romanian deadlifts were the best in activating the hamstrings and men should, therefore, include it their lower body workout to improve their posterior chain. 


Upper body 

3. Chest Supported Row

This horizontal rowing exercise is vital as it targets almost all the upper back musculature which includes latissimus Dorsi, Brachialis, biceps, Trapezus, and both teres minor and major. Therefore, this exercise will give your back both thickness and width.

4. Incline Dumbbell Press

Inclination adds a shoulder flexion and hence emphasizes the upper chest, triceps, and the anterior deltoid. The bench should be inclined at an angle of between 30 and 56 degrees for best results. A research done by Bret Contreras revealed that this exercise was the best in activating the upper chest.


As observed above, it is necessary for men to adopt exercises that involve both lower and upper body. The four exercises are key to strengthening the body and living a healthier life.

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