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10 Best Exercises for Men To Increase Testosterone

Lose Fat, Build Muscle, And Increase Strength With These 10 Exercises

On today’s episode of Live Lean TV, I’m taking you into the gym with me to show you the 10 best exercises for men to increase testosterone, build muscle, burn fat, and ultimately Live Lean.

Are you getting the biggest return on your efforts at the gym?

These 10 best exercises for guys will ultimately help you Live Lean by:

Best Exercises To Boost Testosterone Naturally For Men

Note: These 10 best exercises also apply to women, however I wanted to put the spotlight on the men because I’ve been seeing so many guys focusing entirely on way less effective exercises.

With that said, let’s hit the gym and get to the 10 exercises.

10 Best Exercises for Men To Increase Testosterone And Lose Fat

Note: These 10 best exercises for men are not listed in order of importance.

Click the videos below to watch the step-by-step exercise video demonstrations to learn how to do each of these 10 best exercises for men.

#1. Barbell Flat Bench Press

The Barbell Flat Bench Press is one of the big 3 bang for your buck exercises.

It primarily targets your chest, as well as your triceps, and the front of your shoulders.

To get started:

  1. Lie down with your back on top of a flat bench, feet planted firmly into the floor.
  2. With a just outside shoulder width grip on the bar, lift the bar off the rack, and hold it with straight arms and wrists over your chest.
  3. To ensure the tension is placed on your chest and not primarily on your shoulders, squeeze your shoulder blades back and down before lowering the weight.
  4. Next, slowly lower the bar to just above your sternum by bending your elbows and pulling them down to your sides.
  5. Contract your chest, push your head and back into the bench, and push the bar back up to the top of the lift, always ensuring the bar is in alignment and directly above your elbows.
  6. Repeat.

#2. Barbell Back Squat

The Barbell Back Squat is another one of the big 3 best bang for your buck exercises for strength, muscle building, and total body fat loss.

The back squat primarily targets your quadriceps, as well as your glutes, hamstrings, and calves.

To get started:

  1. With a hip width stance, place the barbell across the back of your shoulders and grasp it with an overhand grip.
  2. While maintaining a natural arch in your back and keeping your torso upright, lower your body into a squat by bending at your hips, then knees, until your thighs reach parallel to the ground or deeper depending on your mobility.
  3. Rise back up to standing by pressing the entire platform of your feet through the ground.
  4. Repeat.

#3. Barbell Deadlift

The barbell deadlift is the final big 3 bang for your buck exercises.

It’s a total body exercise that primarily targets your hamstrings and glutes, but also hits your quadriceps, back, shoulders, and core.

To get started:

  1. With the a hip width stance, walk up to the bar so it touches your shins.
  2. Push your hips back, bend your knees, and grab the bar with an overhand grip just outside your legs.
  3. While maintaining a flat back with your chest up, push your feet through the ground, lift the bar, and keep it close to your body throughout the movement.
  4. Straighten your legs and move your hips forward at the top of the lift to fully contract your glutes and hamstrings.
  5. Reverse the movement to lower the bar back to the floor and repeat.

#4. Barbell Power Clean And Press

The Barbell Power Clean and Press is an excellent total body exercise that targets pretty much every muscle in the body, especially the quadriceps, hamstrings, glutes, and shoulders.

To get started:

  1. While standing with a hip width stance, hold a barbell in front of your thighs with a just outside shoulder width grip.
  2. With a strong core and flat back, and a slight bend at the hips, explosively thrust the hips forward as your shrug your shoulders and pull the barbell up towards your shoulders as you dip into a squat and catch the bar in the front rack position on your shoulders.
  3. At this point your elbows are up and pointing forward and your triceps are close to parallel to the floor.
  4. Immediately lower back down into a squat, then extend your legs back to standing while pressing the barbell over your head.
  5. Under control, lower the barbell back to your shoulders, then back down in front of your thighs.
  6. Repeat for reps.

#5. Barbell Push Press

The Barbell Push Press is a fantastic total body exercise that burns a lot of calories and primarily works your glutes, hamstrings, quadriceps, shoulders, and triceps.

To get started:

  1. With a shoulder width stance, grip a barbell with a just outside shoulder grip, and place the barbell on the front of your shoulders, in the front rack position, with your elbows pointing forward and triceps parallel to the floor.
  2. Slightly dip down by bending at your waist, then knees, then explosively extend and thrust your hips forward as you push your feet through the ground to stand back up while simultaneously pressing the barbell straight up over your head.
  3. Under control, lower the barbell back to starting position and repeat the same movement.

#6. Wide Grip Pull Up

The Wide Grip Pull Up is an excellent bodyweight exercise to target the back.

Using a wider grip makes it more challenging and can help build a wider back.

To get started:

  1. Grip the handles of pull up bar with a wide grip and hang at arm’s length.
  2. Contract your lats and think about pulling your elbows down to pull your chest to the bar.
  3. Pause, then under control, lower your body and fully extend your arms back to the starting position.
  4. Repeat for reps.

#7. Standing Arnold Press

The Standing Arnold Press is a fantastic exercise that targets all heads of the shoulder.

By standing, you also engage more muscles in the core to stabilize the overhead pressing.

To get started:

  1. With a shoulder width stance, hold a pair of dumbbells in front of your upper chest, with bent elbows and palms facing your body.
  2. To lift the dumbbells over your head, simultaneously rotate your wrists so they now face away from you while drawing the elbows out to the sides so you upper arms are parallel to the ground, then extend your arms to press the dumbbells over your head.
  3. Under control, slowly reverse the movement back to the starting position and repeat.

#8. Alternating Dumbbell Renegade Row

The Alternating Dumbbell Renegade Row is an excellent exercise that builds core strength as well as targeting the muscles in the back and shoulders.

To get started:

  1. Place a pair of dumbbells on the floor and get into a push up plank position while gripping the dumbbells with a neutral, palms facing in grip.
  2. The wider you place your feet, the easier it will be to maintain your balance during the renegade row.
  3. Just like you would do with a plank, contract every muscle in your body, including your chest, glutes, hamstrings, quads, and especially your core.
  4. Then lift one dumbbell by bending your elbow and rowing it towards your armpit and squeezing your blade back.
  5. Focus on keeping your hips square to the ground by contracting your core and pressing the other dumbbell with your hand, through the floor.
  6. Under control, slowly lower the dumbbell back to the floor, taking twice as long to lower the dumbbell as it took you to raise it.
  7. Repeat the same movement with the opposite arm.

#9. Alternating Dumbbell Forward Lunge

The alternating forward dumbbell lunge is a great way to progress your traditional bodyweight forward lunge as the added weight will help improve balance, as well as providing more benefit to your quadriceps, hamstrings, glutes, and calves.

To get started:

  1. With a shoulder width stance, hold two dumbbells at your sides with a palms in grip.
  2. Ensure your shoulders are pulled back, chest up, and core is engaged throughout the entire movement.
  3. Take one step forward with one leg, then bend your knees to lower your body towards the ground until your front thigh is parallel to the ground and your back knee is just 1 inch above the ground.
  4. Ensure your front shin is also perpendicular to the ground. Do not allow your front knee to lean past your toes.
  5. Press your feet through the ground to push back to standing, then repeat with the other leg. Repeat.

#10. Parallel Bar Dips

Parallel Bar Dips are a great exercise that primarily targets the triceps, but also the chest and shoulders.

To get started:

  1. Grab the bars and lift yourself until your arms are straight.
  2. Bend your elbows, and slowly lower yourself under control until your upper arms go just below your elbows.
  3. Make sure you keep the tension on your triceps by keeping your elbows tucked to your sides.
  4. Pause then push yourself back up to the starting position with your arms extended while squeezing your triceps.
  5. Repeat.

So there you have it.

Those were the 10 best exercises for men to increase testosterone, build muscle, burn fat, and ultimately Live Lean.

Make sure you add these exercises to your workout program.

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If you don’t have a workout program yet, all of these exercises are included in my most successful programs to date, Live Lean Afterburn.

This is a great training plan that is getting incredible results for both men and women, all over the world.

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Go check out the full workout program here to start programming your body to burn fat while you sleep, so you can Live Lean with me.


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Questions Of The Day:

  • How many of these 10 best exercises do you currently do?
  • Which ones are you not doing? Why?

Share your experiences in the comment section below.

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10 responses to “10 Best Exercises for Men To Increase Testosterone

  1. Hey Brad nice video, question:

    I’m thinking about splitting up these 10 excercises in half and target 5 on
    monday and 5 on friday and maybe doing some Sprinting afterwards.

    On tuesdays and thursdays I’m training at work (army) mostly crossfit type
    workouts and obstacle courses training.

    On wednesdays, saturdays and sundays I’m planning on taking rest.

    Is this a good strategy? and is it ok to do sprinting after weights?

  2. Brad how does someone become more vascular? Is it just genetic, or
    something you can work on?

    I’m 6’2″ 205 and work out several days a week, but unless I’m fresh off a
    pump, I’m never vascular. Just curious, cause you always look pumped!

  3. Power Clean & Press is my favorite! I also do the seated version of the
    Arnold Press after Military Press! Thanks for the upload. Looking forward
    to the next vid.

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