Building Your Upper Chest with Jason "HUGE" Huh
HOW TO BUILD UPPER-BODY STRENGTH LIKE JASON MOMOA
GET SHOULDERS LIKE THE KING OF ATLANTIS
Put those budgie smugglers down – you don’t need to dive into the pool to get a V-shaped torso. Instead, you can craft boulder shoulders on your own terms.
Use isolation movements like presses and jammers to hit your shoulders hard. Don’t be tempted to ‘pump’ your legs during the jammer and the military press to make the lifter easier. Think of these exercises as the gateway to getting that V-shape and — using the below exercises — to getting thicker arms.
Barbell Military Press
Position your feet close together and lift the barbell up to your shoulders, palms facing forward. Press the barbell above your head explosively until your arms are fully extended, then lower the weight under control.
Sit on a bench with dumbbells held in front of you, palms facing your shoulders as though you've just finished a bicep curl. Push the dumbbells up over your head while rotating your arms until your palms face away from you. Straighten your arms, pause, then reverse the movement.
Position a barbell so it's anchored in the corner of the gym. Adopt a split stance and position the weight so it is at shoulder height, holding the bar with the arm opposite your foremost foot. To begin the move push the bar away from you explosively until your arm is fully extended. Return under control to the start position.
GET WARRIOR-WORTHY MUSCLE
While being able to tear a man’s arm off may not be on your to-do list, having the muscle to do it is another matter entirely.
As you undoubtedly noticed when ogling your way through Game of Thrones’ opening season, Momoa’s arms pack a mean punch – literally and figuratively.
(Related: Killer curl session with David Kingsbury)
Think he does endless disco curls? Think again. To really beef up those arms, you’ll want to pay attention to the whole image – that’s your biceps, triceps, brachialis and forearms to be precise — rather than just what’s on the surface.
Cross-body Hammer Curl
Stand holding two dumbbells by your sides, palms facing towards each other. One at a time, curl each weight up towards your opposing shoulder. Return under control to the start position and repeat on the other side.
Single arm tricep extension
Grab a dumbbell and sit on a bench with back support. Extend your arm over your head until it is perpendicular to the floor and next to your head. Rotate your wrist so that the dumbbell is pointing to the floor. Slowly lower the dumbbell behind your head. Return to the starting position by flexing your triceps and breathing out. After completing the prescribed reps, swap arms and repeat. That's one set.
Grab a barbell with a shoulder-width grip and let it hang in front of your thighs. Brace your core as you curl the bar up to your chest, keeping your upper arms stationary. Return under control to the start position.
Muscle imbalances aren’t a topic to be taken lightly. Now that you’re packing muscle on your shoulders and your arms, your lifts will be going up in weight – and your muscles will be straining to recruit more power from other areas.
By working on your back, you can reel in more power while also cashing-in on the benefits of having a broader rear. Bodyweight moves — such as chin-ups or superman planks — are good pieces of homework, while weighted rows will do the heavy lifting.
(Related: 10 back exercises you need to know)
Grab the pull-up bar with your palms facing towards you and a grip that is narrower than shoulder width. Pull yourself up until your head is above the bar. Slowly lower back to the start position.
Grab a barbell with an overhand grip, hands slightly wider than shoulder width apart. With your legs slightly bent, keep your back perfectly straight and bend your upper body forward until it’s almost perpendicular to the floor. From here row the weight upwards into the lower part of your chest. Pause. And return under control to the start position.
Lying Rear Delt Fly
Lie on a bench, chest facing down, with a dumbbell in each hand underneath your shoulders. Slightly bend your elbows and raise your arms to the side until they're in line with your body. Lower the dumbbells to the floor and repeat.
SMASH FAT LIKE A SUPERHERO
You’re clued up on the specifics, from the shoulders down to the hips. But, what if you have a little paunch stopping you from going zero to DC hero?
To really get your pecs popping and those abs showing, you need to turn your body into a calorie-torching furnace.
Perhaps the most efficient way to eradicate fat is to add incline treadmill sprints as a finisher to your routines. Crank the treadmill up to a 10% incline and run at a fluid pace for 30 seconds at a time, with a total of 7-8 rounds.
(Related: MH’s treadmill challenge)
Hit 10mph and you’ll have burned enough calories to pig out on a bacon sandwich. Likewise, 25-30secs of battle ropes over 4-5 rounds will tone up your arms and 3-4 sets of farmer’s walks will help you get a better posture and stronger core.
Follow this guide, eat right and you'll start getting noticeable gains within six weeks.
That menacing look and Hawaiian skin tan? We can’t help with that.
Sprint at full speed for the designated time.
Anchor the rope at its centre 15-20 feet away. Take an end in each hand with your arms extended at your side. Initiate the movement by rapidly raising one arm to shoulder level as quickly as you can. As you let that arm drop to the starting position, raise the opposite side. Continue alternating your left and right arms, whipping the ropes up and down as fast as you can.
Grab a pair of dumbbells and hold them by your sides. Walk forward taking short, quick steps. Go for the given distance, as fast as possible.
Video: Build A Bigger, Better Chest With Isometrics | Jason Wittrock
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