Build a Bigger Upper Body in 3 Workouts



While women and men both generally want a trim waistline, men have an advantage. Men can appear to have a trimmer midsection by deliberately increasing their chest and shoulders. The vaunted V-taper is highly desirable in the male physique.

I’ve already told you how to get great abs. Here is a quick way to put some increased size and strength into your upper body.

Here are four exercises that have been measured to deliver the highest overload to the muscle groups in the upper body. These exercises target the pectoral (chest) muscles, the shoulders, the lats (upper back) and the trapezius muscle.

I’ve recommended weights for people who have never performed static contraction exercises before. If you are already training with SCT use the weights you know you can handle.

I say this in all seriousness, if you perform these exercises three to five times over two to three weeks you might need to buy some new shirts. I know people who’ve added two inches to their chest measurement doing these exercises.  

You can get all of these in my e-book and in the Quick Start program there are even video clips showing how to set them up in any gym. But here is a quick explanation.

The first three exercises are all performed on a Smith machine or inside a power rack. The last is performed on the high pulley machine.



Chest: Place a barbell in a power rack or use a Smith machine so that it is already within your last four inches of reach. Load 50 to 100% more weight than you usually use. Using a shoulder width grip press the bar up one inch and hold it - without locking out - for a count of 5 seconds while exhaling. If you can hold this weight for more than 5 seconds it's too light and you should add more weight.

 

 



Shoulders: Place a bench inside the rack so you can perform a seated shoulder press. Place the barbell so that it is already within your last four inches of travel upward. Load 50 to 100% more weight than you usually use. Using a shoulder width grip press the bar up one inch and hold it - without locking out - for a count of 5 seconds while exhaling. If you can hold this weight for more than 5 seconds it's too light and you should add more weight.

 

 

 



Trapezius: Place a barbell in a power rack or use a Smith machine so that it is positioned just above your knees. Load 50 to 100% more weight than you usually use. Using a shoulder width overhand grip lift the bar off the pins and stand with your back straight and your chin up. Using your only trapezius muscles (don’t bend your elbows) shrug the weight up and inch or so and hold it for a count of 5 seconds while exhaling. If you can hold this weight for more than 5 seconds it's too light and you should add more weight.

 

 

Lats (Latissimus dorsi): Position the seat under a high pulley so that you can just reach the pulldown bar. Load 50 to 100% more weight than you usually use. Using a wide, overhand grip on the bar, squeeze your lat muscles (don’t bend your elbows) to pull the bar down about two inches and hold it for a count of 5 seconds. If you can hold this weight for more than 5 seconds it's too light and you should add more weight.

Even after the first workout you will feel a difference in your upper body. Rest 3 to 5 days (more if you’ve recently been workout out and know your schedule) and when you perform the workout again shoot for at least a 10% increase in the weight of every exercise. Use the 5 seconds to guide you. If you can hold for more than 5 seconds stop and add more weight. Weight trumps time.

After 3 to 5 workouts you won’t believe the weights you’re handling…nor the effect it will have on the size and strength of your chest and shoulders.

 


Train with your brain,

 








In the spirit of well-rounded self-improvement and spending fitness time wisely and efficiently, this Static Contraction article was brought to you by the Latin proverb:


Sunt facta verbis difficiliora
"Works are harder than words."











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