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Top Muscle-Building Moves for Men
If you're willing to sweat, you can pump up your physique in less time than you might think. With the right moves, you can work toward power pecs and better biceps in just two workouts a week. If you're not active now, tell your doctor before starting a fitness program.Fast Track to Bigger Muscles
For biceps you can show off in short sleeves, start with a hammer curl. Hold dumbbells so they face your outer thighs. Exhale and bend the elbows. Raise the dumbbells until their tips nearly reach your shoulders. Inhale and lower slowlyBigger Arms: Hammer Curl
This twist on the biceps curl also works your deltoids. Those are the muscles that give shoulders a chiseled look. Rest the back of your arm on a support pad while holding a dumbbell, palm facing up. Slowly raise the dumbbell, then lower it to the starting position. If any move feels wrong, check with a trainer so you do it right.Bigger Arms: Preacher Curl
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 making your arms straight. Do this until your elbows are fully extended, but not locked. Pause and slowly return to the starting position.Bigger Arms: Triceps Pushdown
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. Half of body weight (including the weight of the barbell) is a common starting point. This flat version works the entire chest, so there's no need to add incline versions.Bigger Chest: Bench Press
What's the right weight for you and the right number of reps? Those depend on your goals and fitness level now. A good start is 3 sets of 10-15 reps for each exercise. The last few reps should be tough. A mid-level workout is 4 sets of 8-12 reps.Buff vs. Mr. Universe
Do this move standing or seated on a bench or exercise ball. Hold 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 good posture and your wrists in line with your arms. Working one arm at a time makes it easier to keep your back straight.Strong Shoulders: Front Raise
This classic move targets the deltoids. Start with the weights by your sides. Contract your abs to support your back. Then sweep both arms up to shoulder level to form a "T." Keep your arms relaxed and elbows unlocked. Rotate elbows slightly outward to focus on the shoulder muscles. Slowly lower back to the starting spot.Strong Shoulders: Lateral Raise
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