What are the big 3 exercises to build a perfect male physique?
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We'll be talking about these items in this video:
- How to build a perfect male physique?
- How to make a perfect male physique?
- What are the best exercises to build a perfect male physique?
- What are the exercises to build a perfect male physique?
- How to build the perfect male physique?
- What body type do women prefer?
- How to make a perfect body?
- How to make a male perfect body?
- What are the best exercises to make a perfect body?
- How to build a perfect body?
- How to do the bench press?
- How to do the squats?
- How to do the deadlifts?
3- BENCH PRESS
When it comes to upper body muscles, the bench press is the golden standard. Walk into any gym everywhere in the world, and you’ll probably see a bench underneath a barbell, waiting for the next lifter to begin pressing. The primary muscles involved in the bench press are the pecs of the chest, the triceps, and the anterior delts of the shoulders. Because you’re utilizing so much of your upper body’s strengths, you can move a lot of weight.
And the more weight you lift, the more gains you will elicit.
This makes the traditional barbell bench press an excellent complement to your big three workouts. Before you start, it’s essential to set up by assuring that the bar is directly over your eyes when you lie down on the bench. The height of the bar should be no higher than the wrists when you lift your arms straight up.
To do the bench press:
Once you’re set-up, lie with your back flat on the bench. Get your shoulder blades back, try squeezing them together, and grasp onto the barbell with an overhand grip. Your hands should be wider than shoulder-width apart. Firmly hold your feet planted on the floor, fetching up your legs towards your torso.
Press upward and raise the barbell off the rack, locking out your elbows. Continue by gradually flexing your elbows and dropping the bar down to your chest. The bar should just about tap your upper chest.
2- SQUAT
Similar to the bench press, which was the golden standard for upper body muscles, the barbell back squat is the golden standard for the lower body muscles. Operating practically every major muscle group in your lower body part, this lift’s advantages extend across the whole body.
The primary muscles involved in this motion are the quads, glutes, and hamstrings. Still, even your back muscles and abs will come into play at heavier weights in order to balance the weight.
The squat will also help you preserve the health of the tendons and ligaments around your buttocks and knees.
To do the squat:
Start by stepping underneath a loaded barbell supported by a squat rack. Rest the barbell on your upper back and bind your hands around it. Step back away from the squat rack and adopt a hip-width stance with your toes little pointed out.
Holding your abdominal muscle tight, chest up, and looking straight ahead, gradually push your hips back while flexing your knees. Hold your back straight as you continue down to the floor.
Continue down until your thighs are at least parallel to the ground. Pause in this pose before explosively pushing through your feet and returning to an upright pose.
1- DEADLIFT
Known as the king of activities, the deadlift is another juggernaut of a lift. It is rising in its purest form: picking something up and placing it back down again. And because of this essential characteristic, it’s also one of the most useful workouts to have in any training schedule. If the squat and bench press develops the largest and flashiest muscles, the deadlift does all the heavy lifting in the back.
Although you will be engaging almost every primary muscle group in the body to some degree, the deadlift mainly targets the posterior chain.
To do the deadlift:
Put up a loaded barbell on the ground in front of you. Step up to it with your feet approximately hip-width apart, bending your toes just outward. Hinge your hips back, then flex your knees to bring your shoulders over the bar. Grab the bar just above your knees. Make some tension in your arms by engaging your lats.
Holding tension throughout your body, move your feet into the ground to drive upward. The bar should track along with your shins until it gets past your knees, at which point you should come to a completely vertical position.
Once the bar comes past your knees, thrust your hips forward to lockout at the top of the action. You should consciously engage your glutes, putting your hips under your shoulders.
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