A man with this shape is the most perfect

What should the ideal upper body shape be for men? Is it to have broad chest muscles and flat abdominal muscles? That's right! The following 6 movements can help you have an enviable sexy figure and help you create a perfect "inverted triangle".

Chest Muscles

Have you ever dreamed of being Tom Cruise in Mission Impossible, running wildly in the water village of Jiangnan, with that masculine charm and strong muscles, especially the two strong pectoral muscles hidden under the black T-shirt, shaking naturally as you run, making the women under the screen fall in love with you and the men envy you; or like the glasses prince Bae Young-jun, with elegant appearance and gentleman attire, the beautiful pectoral muscles are faintly visible in the open shirt, hiding a more charming lethality.

The upper chest is the part of a man that is most easily exposed. As a component of the perfect "inverted triangle" body shape of men, well-developed pectoral muscles will make you look more stylish when you wear clothes, and women's eyes will naturally extend downward from the neckline. In addition to sexual charm, a thick chest can bring more security to your loved ones. When you look more stylish in a suit, you will also be more masculine in the business world.

To build handsome pectoral muscles, follow the following 3 movements we recommend. You don't have to spend a lot of effort, nor do you need to push particularly heavy weights. Just exercise regularly, 1-2 times a week. In just 4-6 weeks, you will feel the bulging feeling in your shirt and you will unconsciously straighten your chest when you walk.

Exercise 1: Incline Smith Machine Bench Press

Function: It is the best action to shape the upper chest and the overall chest shape

Action essentials: Place an adjustable training bench under the Smith machine, adjust the angle of the training bench to 30-45 degrees, adjust the position of the training bench so that the bench surface and the center of the lever are in the same straight line, and make sure that the lever falls on the upper chest (5 cm below the clavicle) when descending. Hold the bar with your hands shoulder-width apart, push the barbell up to the highest point, and then control the drop to 1 cm above the chest. Then push the barbell up at a constant speed. Do 3 sets of 8-12 reps. Rest for 1-2 minutes between sets.

Tips: This exercise can outline the entire chest shape, giving it a more three-dimensional and upright effect visually. At the same time, it can also fill the muscle gap on the clavicle. Never lower the barbell to your chest quickly and then bounce it back up. This will distribute the weight across your shoulders and arms.

Action 2: Low-position chest clamp

Function: One of the most effective exercises for the upper inner chest

Action essentials: Install the grips on the low handles of the puller, stand slightly in front of the puller, choose a lighter weight, and hold a grip in each hand at the side of the body. Shift your body's center of gravity slightly backward and focus your attention on your upper chest. Pull the handles up in front of you to chest height. Then control the restoration. Do 3 sets, 2 times each. Rest for 1 minute between sets.

Tips: This exercise can make up for the weaker upper inner chest muscles. During the exercise, focus on muscle feeling and do not blindly increase the weight, which may lead to inadequate exercise.

Action 3: Incline chest press

Function: Shape the overall chest muscle thickness

Action essentials: Lie diagonally on the incline chest press machine, use medium weight, adopt a grip slightly narrower than the shoulders, push the weight up to the top, but do not straighten the elbow joint, then control the return, but do not lower it completely to the bottom. Repeat the above exercise. Do 3 sets of 8-12 times per set.

Tips: Having a big chest is not enough. Only with thickness can people feel your strength. During the exercise, focus your attention on your chest muscles rather than the heavy objects you are pushing. Control the movements throughout the entire process, and the stimulation to your chest muscles will be very significant.

Abdominal Muscles

Having well-defined abdominal muscles is not only a sign of health, but also a symbol of a man's sexiness and strength.

From the front, your abdominal muscles are as aesthetically important as your pectoral muscles, and a slightly bulging belly will wipe out all your fitness gains. In order to defend the dignity of men, take action quickly and flatten the hateful "little belly"

Follow the following 3 actions 3 times a week, combined with 40 minutes of aerobic training each time, and control your diet properly, consume less high-calorie foods, and eat more healthy foods, such as whole wheat bread, oatmeal, skinless chicken breast, fish and other high-quality carbohydrates and proteins. It is not difficult to have a flat and well-shaped 6-pack abs.

Action 1: Bend up on the bench, targeting the upper abdomen

Key points of the movement: Lie flat on your back with your calves on a stool, place your hands lightly beside your ears, and relax your neck. Using your abdominal muscles, lift your body up until your shoulders are off the ground, but do not lift your back off the ground. 20-30 reps make up a set, do 3-4 sets. Rest between sets for 30-45 seconds. Those with poor basic skills can rest for 60 seconds.

Tips: Keep your calves and knees close to the bench, and make sure your thighs and calves are at right angles to prevent your legs from using leverage. When lifting your body upwards, do it slowly and feel your abdominal muscles exerting force. Fix your chin and lift it slightly. Otherwise, the neck will use too much force and affect the training effect.

Action 2: Lie on your back and raise your legs, targeting the lower abdomen

Action essentials: Lie on your back on a training bench, holding the edge of the bench with both hands. Straighten your legs and raise them to a 45-degree angle with the ground. Pause briefly, then slowly lower your legs. 20-30 reps make up a set, do 3-4 sets. Rest between sets for 30-45 seconds. Those with poor basic skills can rest for 60 seconds.

Tips: When lowering your legs, lift them up the moment they touch the bench. Do not wait until your legs are completely touching the bench before repeating the exercise, so that your lower abdomen is always in a tense state. Just raise your legs to a 45-degree angle.

Action 3: Rotate the abdomen with the machine, targeting the side abdomen

Action essentials: Sit on the mechanical abdominal rotation, choose a lighter weight, hold the handles with both hands, clamp the solid body with your legs, and make the position of the solid body at right angles to the original position, which is the initial position of the action. Use the strength of your abdominal muscles to turn your body so that it is centered on the handles with both hands, and then control yourself to return to the starting position. 20-30 reps make up a set, do 3-4 sets. Rest between sets for 30-45 seconds. Those with poor basic skills can rest for 60 seconds.

Tips: When practicing, make sure to keep your upper body upright and your eyes looking straight ahead to keep your body in a balanced state. When turning to one side, intentionally control and use the waist and abdominal strength on the same side. The same is true in reverse.

Aerobic exercise is arranged after abdominal muscle training to have a more obvious effect in burning fat. You can choose to alternate between the treadmill, elliptical machine and aerobic bike to prevent excessive wear on the knees due to single treadmill training, and also to add freshness to boring aerobic training.