How to Get a Chest & a Six Pack in a Year
Everyone wants to have a body that they are proud of, and many men equate satisfaction with their body with the presence of well defined abs and sculpted pectorals. Getting this type of body is not easy. Following a well designed workout regiment and dieting will help you reach your goal of having a well defined chest and six-pack abs.
Instructions
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Chest
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Incline Bench is done on a flat bench that can be adjusted to an incline setting. Lifting the bar from the supports -- with an appropriate amount of weight for your fitness level -- lower until you touch your chest and then extend up vertically. It is important to do the full motion and to do it slowly.
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Incline Dumbbell Presses are done on a bench with an incline setting as well, though here you grab a dumbbell in each hand -- once again appropriate for your strength level -- and extend them vertically, touching them together at the top of the motion. It is important to complete in the motion in a smooth, continuous movement, touching your chest at the bottom.
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Dips are done either on a machine that allows for dips, or between two solid, level surfaces. Gripping -- or placing your hands flat if you do not have access to such a machine -- you lower yourself until the top of your chest is parallel with your hands and then push yourself back up to the top of the motion once more.
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Push-ups are a standard for working your pectorals. Placing your hands shoulder width apart on the ground, lower until you touch the ground and then return to the top of the position. It is important to stay flat throughout the motion and do not twist and lean as you rise or lower.
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Medicine Ball Push-ups are done exactly like a push-up, but instead you place your hands on two medicine balls that are shoulder width apart and lower to the bottom of the motion and push yourself to plank position once more. It is important to do these smoothly and slowly, as the medicine balls require much more balance.
Abdominals
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Plank is the tried and true and exercise for abdominal work. Resting on your forearms with your feet extended back and on your toes, hold you body flat for a specific amount of time that is conducive to your current fitness level. If it is too difficult to rest on your forearms, then it can be done as the top of a push-up.
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Medicine Ball Seated Twists are completed by resting on your bottom with your feet raised slightly into the air. Gripping a medicine ball, slowly turn and touch the ground to either side while maintaining the position.
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Alternating Crunches are another classic abdominal exercise and are done like ordinary crunches, but you instead lift your torso and touch your elbow to your opposite knee and then alternate.
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Side Bends work your obliques and are done holding a weight in your hand and bending slowly to the side and then lifting once more in a controlled movement. Switching hands allows you to work both sides.
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Leg Lifts are done flat on your back and then lifting your legs together in a controlled motion until they are perpendicular to your body and then back down once more. They can also be done one leg at a time for increased difficulty.
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Tips & Warnings
It is important to increase weight in small increments from week to week, and month to month. Do so at your own discretion. If you wish to engage in a more difficult program, consult a personal trainer at a local gym or contact a health professional.
Always consult a physician before starting any program. If you feel any discomfort during working out, discontinue exercise and seek medical help. Always inspect equipment to make sure it is in working order and not damaged.
References
- Photo Credit Goodshoot/Goodshoot/Getty Images
