For a Broad Chest!
1) Gym Ball Push-ups
Most men are quite familiar with push-ups. However, it is not how many, but how you do them that is important. Although push-ups are beginner-friendly, the essential point is to use the chest muscles in an accurate form.
- The chest and hands must be directly aligned. The spine, which runs straight through the shoulders, back and behind must be in one straight line.
- Breath in as you go down, breathe out as you come up.
Depending on your body, you may experience pain in the shoulders or elbows. Slightly alter your position to find the point where the pectoral muscles, which make up the chest, are stimulated.
Once you get used to doing push-ups on the ground in this pose, try using the gym ball. Put your shins up on the gym ball, or place your hands on top of it. Trying to balance on the wobbly ball will heighten the effects of the exercise by making you use your inner and core muscles.
2) Bench Dips
Bench dips, commonly known as an arm exercise. Only a chair is needed. This exercise also gives the chest muscles a good workout.
- With your back to the chair, place your hands on top of it, but slightly narrower than shoulder width.
- Stretch out your legs comfortably, but do not let your body touch the chair.
- Lower your body until your arms are parallel to the ground. Feel your triceps work as you come up but bend your body slightly to work your chest muscles.
This is a highly effective exercise that stimulated pectoral muscles, deltoids, and triceps, resulting in a firm chest and appealing arm muscles.
For Broad Shoulders!
1) Shoulder Press
- Grab weights or water bottles of appropriate weight to your body and sit in a chair with a straight spinal position.
- Spread your arms both ways until your elbows form a 90° shape.
- Reach your arms up as if putting the two weights together above your head.
- Lift up until the two weights almost meet, and slowly lower while feeling the movement in your shoulders.
This exercise stimulates the front and sides of the shoulders and enables them to grow in volume.
2) Dumbbell Side Lateral Raise
- Grab weights or water bottles of appropriate weight to your body and stand with your feet shoulder-width.
- With the back of your hands facing outward, place your hands by your thighs. In this position, solely use your shoulder muscles to lift the dumbbells up to shoulder level. Slowly lower the dumbbells. The point is to keep a firm stance while only raising your arms symmetrically.
This exercise works out the side deltoids, which is effective for sculpting broad shoulders.
Don’t be overly surprised at discovering the perfect fit of your shirt when you look in the mirror. All the hard work and sweat from exercise will pay off by revealing a new figure beyond your imagination!