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by Sean Hyson, C.S.C.S. Broadening your upper body is the easiest (and most effective) way to make your waist look slimmer. But you can't do it with machine lifts and lateral raises alone. These four classic lifts will blast your delts, building the mass you crave.
If you want two results from a workout—more muscle and less flab—you need a circuit that forces you to multitask. With this one, you're doing a metabolically demanding move with one part of your body while performing a static dumbbell hold for a common problem area (such as your upper back), says Michael Mejia, M.S., C.S.C.S., founder of B.A.S.E. Sports Conditioning on Long Island, New York. The result: a calorie-torching workout that builds strength where you need it most. (Discover how you can shred your abs and your entire body with three workouts a week! Check out Speed Shred from Men's Health for the ultimate metabolic training.)
Perfect Form: Dumbbell Incline Bench Press The incline bench press works primarily the upper region of your chest. It also involves your front deltoids, triceps, and serratus anterior — a small but important muscle that helps move your shoulder blades. Add the incline press to your chest workout after your flat-bench or pushup routine. Three sets of eight to 12 repetitions will help you build a larger chest.
Quick! Let’s free associate. Complete this sentence: Did you answer 3 and 10? Of course you did.
Good for: Posture; midsection endurance and stability Lie facedown, rest your weight on your forearms and toes, tuck your hips, and hold your body in a straight line from ankles to shoulders for 5 seconds. Do a total of 10 5-second holds.
Like just about all lifters, I became a lot bigger and stronger in my first one to two years of training in spite of the moronic stuff that I did. In hindsight, I was about as informed as a chimp with a barbell. But things worked out nonetheless. That is, at least, until I hit a big fat plateau , where things didn't budge. Think I'm joking?
If you can not get the gym and don't have any weights, try the milk jug workout! I 'm sure most of you have heard of the power of milk. If not, check out Big Cat's article: Milk And Bodybuilding - Do They Mix? So now you have all these milk jugs around.
Standard crunches Abs are all about body fat. Once you get your percentage into single digits, try doing planks (work up to holding the position for 2 to 3 minutes) and Swiss-ball crunches (start with 10 reps and work up to 30 to 40). "Both are better than the standard crunch for bringing out your abs," says Tom Seabourne, Ph.D., C.S.C.S., an exercise physiologist and sports psychologist at Northeast Texas Community College in Mount Pleasant. Protein Too much of a good thing can be, well, a bad thing.
Advanced Push-Ups 1. T Push-Up with Leg Raise
Best Bodyweight Exercises - Body Weight Push Ups & Variations One of the most effective, and most well-known, bodyweight exercises is the Push Up. In order to perform a push up, you don't need any equipment: just yourself.