Men's Health Forum has organised International Men's Health Week from June 10 to June 16, 2019. The focus for this year Health Week will be on "Men's health by numbers." It will be all about key numbers that men should know about their own health. There is a total of 7 numbers that men should know, one of them is that waist size of 37 or above increase the risk of a heart attack in men. On the occasion of Men's Health Week let us explore 10 best fitness workout for men. International Men’s Health Week 2019: Theme, History and Significance of Week for Men’s Wellness.

Nowadays, most of the men find it difficult to attain basic fitness. Men who keep fitness as their last priority face severe health issues. One of the numbers which men should remember for their health is 150, which means an individual should spend at least that much amount of time in a week for moderate physical activity. Having said that, let us discuss 10 exercises which age group of all men should perform. International Men’s Health Week 2019: From Impotence to Pot Belly, 8 Symptoms Men Should NEVER Ignore.

10 Best Fitness Workout For Men

1. Push-Ups

This is one of the most basic and important exercises for each individual. It highly works on your core, upper body which majorly includes pectoralis (chest) muscle, shoulder (deltoid) muscle and triceps. There are people who have been working out for years, unfortunately, still, do not perform push-ups with proper form.  Let us find out the proper technique of push-ups in the video below.

The Perfect Push Up

2. Pull-Ups

Just like push-ups, pull-ups are also an important workout. There a wide variety of pull-ups like close grip which work majorly on biceps, forearm and deltoids. The most famous is the wide grip pull-ups which primarily work on Latissimus dorsi (lats) muscle. Most men find it difficult to perform this exercise, however, it should not be ignored and should least start with one rep at a time, then slowly and gradually increase repetitions.

Proper Way To Do Pull-Ups

3. Barbell Squat

Many of them hit the gym, develop massive upper body but ignores the lower body muscle. Leg muscles including quadriceps, hamstrings and calf muscles form the main pillar of withstanding your body, ignoring these muscles will not only make your legs look like chicken legs but will also lead to lack of muscular strength. One should start with free bodyweight squat, after getting the proper form in that should move to the barbell. Weights for squats should be increased slowly and gradually.

How to Perform Deep Squat

4. Bench Press

This is another compound movement like squat, which of course is very famous in all men hitting the gym. However, here also proper technique play a major role in the development of overall chest muscles. One should perform this exercise with a full range of motion.

Correct Form for Bench Press

5. Incline Bench Press 

This exercise helps in developing the upper chest muscle and also work on the anterior deltoid. The day when you are performing chest exercise, that day this workout should definitely be included. This exercise again should be again performed with the proper technique by setting yourself at a correct inclined position on the bench.

Barbell Incline Chest Press

6. Overhead Press

This is another push exercise and compound movement like squat and bench press. It effectively works on developing strong deltoids. Again this exercise should also be performed with a proper form and correct bracing technique.

How To Do Standing Straight-Bar Military / Overhead Press

7. Barbell Upright Row

This workout is a pull movement, which primarily targets trapezius muscle and secondarily on deltoids and biceps. This exercise will help you develop a strong upper body frame. This exercise can be included on your back workout day or shoulder workout day.

How To Do Barbell Upright Row

8. Skull Crusher

This is one of the most famous isolation movement workouts. Skull crusher strongly works on developing your triceps brachii muscles. If you are aiming for strong arms, you should definitely perform this exercise.

How To Do Skull Crushers

9. Leg Raises on Pull-Up Bar

It is very necessary to train your core muscles. It's not all about running after six-pack abs, it is important to have a strong core which helps you in performing other weightlifting exercises. Your core also supports your spine. Leg raises on the pull-up bar is one best perfect isolation movement exercise to train your abdominal muscles.

Leg Raises Tutorial

10. Planks

This is one of the important isometric exercises to get a chiselled core.  Planks can be performed anywhere and work effectively on your abdominal muscles. This exercise also helps sportsmen to increase their endurance level.

How To Do Planks

The above mentioned 10 exercises are the best sorted one, however it doesn't mean that other cardio exercise and compound exercises should be ignored. Your overall enhanced physique develops by proper workout program and strict diet. Consult your personal fitness trainer before starting any exercise, as proper guidance and observation are important at the initial stage of training to avoid injuries.

(The above story first appeared on LatestLY on Jun 16, 2019 08:30 AM IST. For more news and updates on politics, world, sports, entertainment and lifestyle, log on to our website latestly.com).