Build A Superhero Chest With These Top 3 Exercises
Superheroes are usually drawn as having great chests.
Think “The Avengers” own Chris “Thor” Hemsworth and Chris “Captain America” Evans.
They are often listed among the best physiques in Hollywood and for sure their heroic chests have a lot to do with it.
If you want a great chest like a superhero, here are the 3 best exercises you should include in your program…
The Bench Press is the best exercise for adding size to your chest.
It is a compound exercise which targets all areas of the chest and also works the shoulders, triceps and back.
Because it uses other muscles in addition to the chest, you can lift more weight with the Bench Press than any other chest exercise.
If you want to get bigger, you have to get stronger.
- Pull your shoulder blades back and lie on a flat bench. Keep your feet flat on the floor.
- Take a wider than shoulder width grip on the bar. Wrap your thumbs around the bar.
- Un-rack the bar and slowly bring it down to your lower chest.
- When the bar touches your chest, press it straight up.
- 5 sets of 5 reps
Incline Dumbbell Press
Incline Dumbbell Press is one of the best ways for building the upper chest because you can vary the angle of the exercise.
By simply rotating your wrist outward, you can shift the tension of the outer area of the upper chest.
If you rotate your wrist slightly inward, tension shifts toward the middle part of your upper chest.
- Sent an incline bench at a 30 degree angle.
- Grab a pair of moderately heavy dumbbells and position them on your upper chest.
- Press the dumbbells straight up.
- 3 sets of 10 reps
There’s a reason why the military keeps the push up in its exercise rotation: it works.
The Push Up can build your chest, shoulders and triceps but also improves the level of stability in your upper body.
In this program, the Push Up will come in last in the rotation.
- Assume the top position of the push up.
- Your hands must be shoulder width apart and directly under your shoulders.
- Keep your legs straight and push your toes against the floor for better balance.
- Bring your chest to the floor by bending your elbows.
- Once your chest touches the floor, push up and go back to starting position.
- 2 sets of 20 reps
Do this work out once a week and increase the amount of weight you are using in the Bench Press by 5% every session.
With consistency and a sound nutrition plan, you could have a great chest that will be the envy of every superhero!