Have you always loved the scene where Clark Kent rips open his shirt and reveals his Superman chest underneath?
Achieving a chiseled yet proportioned, symmetrical and aesthetically pleasing chest that looks like that of Superman is no easy effort. It involves a diverse combination of different chest exercises that will work out your entire chest area.
In designing a Superman chest workout, you need to select exercises that will target your pectoralis major and minor muscles, and your rotator cuff.
The pushup is the best chest exercise as it builds strength, size, and function. It builds your pectorals while strengthening and stabilizing your shoulders, your core, and your grip. Do the pushup position with your hands about shoulder-width apart, with your lower back flat, and hips firm. Keep your elbows close to your body as you lower your body down.
For added difficulty, you can add a weighted backpack or vest as you perform your pushups.
Plank exercises are done when you hold your body in a straight line with only your hands and toes coming into contact with the floor. Hold your plank position at least 60 to 90 seconds. You can also add a stability ball for increased difficulty. This kind of exercise focuses not only on your chest muscles, it also strengthens your core.
A bench press builds a strong chest, shoulder, and tricep muscles. It also shapes your pectoralis major and upper chest muscles, giving you a chiseled Superman chest. You can do this by lying on a bench with your chest up, shoulders squeezed together and feet flat on the ground. You can begin with lighter weights and work your way to heavier ones. It can be done flat, incline, and decline to target specific areas of the chest.
A dumbbell fly primarily works your pectoral muscles in your chest area and your shoulders. Both your pectoralis major and minor works hard every time you do this exercise. Do your dumbbell fly with perfect form to ensure that your chest muscles are properly targeted.
Hold your dumbbells in your hands and extend your hands pointing up the ceiling. Slightly bend your arms with your palms facing each other, and as you arc your arms down. Lower your fists just above the height of your chest.
Chest dips work your entire body, tone your chest, and also work your arms, your shoulders, your chest, and your upper back. To perform this exercise, you’ll need parallel bars. You need to hold your body at arm’s length locked above the bars. While breathing in, lower yourself in a slow and controlled manner without ever touching the ground. You can do this as low as you can to get a good stretch on your pectorals. Make sure that your shoulders are level with your elbows, and then breathe out and gradually raise yourself back to your starting position.
Perform the above exercise suggestions correctly and you’ll have a shirt-ripping moment as iconic as Superman’s!
Sanford Harvey loves to sail and enjoys being outdoors when he is not wearing his writing hat. Aside from being outdoors his interests include health fitness and nutrition. Thus, he is enjoying writing for Genemedics Health Institute. Currently, he is a researcher and writer at Genemedics Health Institute a bioidentical hormone replacement therapy clinic in the different states of the USA consisting of highly trained hormone specialists.