health Top muscle building moves for men
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here's no magic pill for getting ripped. But if you're willing to sweat, there are ways to pump up your physique in less time than you might think. With the right moves, you can work toward powerful pecs and bulging biceps in just two workouts a week. If you have a medical condition, check with a doctor before starting a fitness program.
Bigger Arms: Hammer Curl For biceps that beg to be displayed in short sleeves, start with a hammer curl. Hold dumbbells so they face your outer thighs. Exhale and bend the elbows, raising the dumbbells until their tips nearly reach your shoulders. Inhale and lower slowly. To see results, men should hit each muscle group with 3-4 different exercises, twice a week.
Fast Track to Big support pad while holding a dumbbell, palm facing up. Slowly raise the dumbbell, and then lower it to the starting position. If any move feels wrong, check with a qualified fitness professional. Depending on your health and physical condition, some exercises may not be recommended.
Bigger Arms: Triceps Pushdown
Bigger Arms: Preacher Curl This twist on the biceps curl will also work the deltoids, muscles that give shoulders a chiseled look. Rest the back of your arm on a 24
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When building buff arms, don't neglect the underside. To do the triceps pushdown, grasp the handle with palms facing down and hands 6 inches apart. Keep your upper arms near the sides of your chest. Start with your forearms parallel to the floor. Push the cable down by straightening the arms until your elbows are fully extended, but not locked. Pause and slowly return to the starting position.
Bigger Chest: Bench Press
This classic move hits all your chest muscles at once. Grab the bar with a closed grip and slowly lower until it lightly touches your chest. Exhale and press back to starting position. A trainer can recommend the best load for you; 50% of body weight (including the weight of the barbell) is a common starting point. The flat version works the entire chest so there's no need to add incline versions.
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The right weight and number of reps for you all depend on your goals, and of course your physical fitness. Beginners can start with 3 sets of 10-15 reps for each exercise - and the last few reps should be difficult. Those at an intermediate level can aim for 4 sets of 8-12 reps. If you're looking for huge, prize-worthy muscles, the best bet is to consult a fitness professional.
Strong Shoulders: Front Raise If hulking shoulders are a goal, muscle this exercise into your workout. Do it standing or seated on a bench or stability ball, with weights at your sides. Raise one straight arm to the front, up to shoulder level, while turning your palm towards the floor. Slowly lower back down. Keep an erect torso