Guys: Build a Bigger Upper Body in 3 Workouts

While women and men both generally want a trim waistline, men have an advantage. Men can appear to have a trimmer midsection by deliberately increasing their chest and shoulders. The vaunted V-taper is highly desirable in the male physique. Ive already told you how to get great abs. ere is a quic! way to put some increased si"e and strength into your upper body. ere are #our e$ercises that have been measured to deliver the highest overload to the muscle groups in the upper body. These e$ercises target the pectoral %chest& muscles, the shoulders, the lats %upper bac!& and the trape"ius muscle. Ive recommended weights #or people who have never per#ormed static contraction e$ercises be#ore. I# you are already training with '(T use the weights you !now you can handle. I say this in all seriousness, i# you per#orm these e$ercises three to #ive times over two to three wee!s you might need to buy some new shirts. I !now people whove added two inches to their chest measurement doing these e$ercises. )ou can get all o# these in my e-boo! and there are even video clips o# how to set them up in any gym. *ut here is a quic! e$planation. The #irst three e$ercises are all per#ormed on a 'mith machine or inside a power rac!. The last is per#ormed on the high pulley machine. (hest+ ,lace a barbell in a power rac! or use a 'mith machine so that it is already within your last #our inches o# reach. -oad ./ to 0//1 more weight than you usually use. 2sing a shoulder width grip press the bar up one inch and hold it - without loc!ing out - #or a count o# . seconds while e$haling. I# you can hold this weight #or more than . seconds it3s too light and you should add more weight. 'houlders+ ,lace a bench inside the rac! so you can per#orm a seated shoulder press. ,lace the barbell so that it is already within your last #our inches o# travel upward. -oad ./ to 0//1 more weight than you usually use. 2sing a shoulder width grip press the bar up one inch and hold it without loc!ing out - #or a count o# . seconds while e$haling. I# you can hold this weight #or more than . seconds it3s too light and you should add more weight. Trape"ius+ ,lace a barbell in a power rac! or use a 'mith machine so that it is positioned 4ust above your !nees. -oad ./ to 0//1 more weight than you usually use. 2sing a shoulder width overhand grip li#t the bar o## the pins and stand with your bac! straight and your chin up. 2sing your only trape"ius muscles %dont bend your elbows& shrug the weight up and inch or so and hold it #or a count o# . seconds while e$haling. I# you can hold this weight #or more than . seconds it3s too light and you should add more weight. -ats %-atissimus dorsi&+ ,osition the seat under a high pulley so that you can 4ust reach the pulldown bar. -oad ./ to 0//1 more weight than you usually use. 2sing a wide, overhand grip on the bar, squee"e your lat muscles %dont bend your elbows& to pull the bar down about two inches and hold it #or a count o# . seconds. I# you can hold this weight #or more than . seconds it3s too light and you should add more weight.

5ven a#ter the #irst wor!out you will #eel a di##erence in your upper body. 6est 7 to . days %more i# youve recently been wor!out out and !now your schedule& and when you per#orm the wor!out again shoot #or at least a 0/1 increase in the weight o# every e$ercise. 2se the . seconds to guide you. I# you can hold #or more than . seconds stop and add more weight. Weight trumps time. 8#ter 7 to . wor!outs you wont believe the weights youre handling9and the e##ect it will have on the si"e and strength o# your chest and shoulders. Train with your brain: