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Can't Squat, Bench, or Deadlift? Try These Alternatives to Build Muscle Fast

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This guide highlights the best squat, bench press, and deadlift alternatives to keep your training dynamic and results-driven.
The article from MSN discusses alternative exercises for individuals who cannot perform traditional compound lifts like squats, bench presses, or deadlifts due to equipment limitations, injuries, or other constraints. It suggests several effective alternatives to build muscle quickly:

  • Dumbbell Lunges: A substitute for squats, lunges work the quads, glutes, and hamstrings, offering a unilateral movement that can help address muscle imbalances.

  • Push-Ups: Recommended as an alternative to bench presses, push-ups target the chest, shoulders, and triceps, with variations like incline or decline push-ups to adjust difficulty.

  • Single-Leg Deadlifts: For those unable to deadlift, this exercise focuses on the posterior chain, enhancing balance and core stability while working the hamstrings and glutes.

  • Dumbbell Rows: Instead of barbell rows, dumbbell rows can be done to target the back muscles, offering a similar muscle-building effect with less strain on the lower back.

  • Overhead Presses: Using dumbbells or kettlebells, this exercise replaces the bench press for upper body strength, focusing on shoulders and triceps.

  • Hip Thrusts: An excellent alternative for glute and hamstring development, especially useful for those with back issues that prevent them from squatting or deadlifting.

    The article emphasizes the importance of form, progressive overload, and variety in workouts to ensure continuous muscle growth and strength gains, even without traditional heavy lifting.

    Read the Full MSN Article at:
    [ https://www.msn.com/en-us/health/fitness-and-exercise/can-t-squat-bench-or-deadlift-try-these-alternatives-to-build-muscle-fast/ar-AA1vTaBh ]