| These three exercises can make your upper body | | | | viewed from the front. As a bonus, it also hits your |
| wider and appear more athletic from any angle. Do | | | | triceps. |
| three workouts a week - heavy, light and medium - | | | | How to do it |
| with at least a day off in-between. | | | | Set an adjustable bench to a 45-degree incline. Grab a |
| Follow the three exercises below to achieve victory. | | | | pair of dumbbells and lie on your back on the bench, |
| Complete five sets of five reps of each exercise on | | | | holding the dumbbells just above your shoulders with |
| the heavy day (rest two minutes between sets), three | | | | your palms facing out. Then push the dumbbells |
| sets of 13 on the light day (rest 60 seconds | | | | straight up from your shoulders. For more emphasis on |
| in-between) and four sets of eight on the medium day | | | | your upper chest and triceps, you can substitute the |
| (with 90 seconds of rest). | | | | incline narrow-grip barbell bench press. Set the bench |
| Wide-Grip Dead Lift | | | | to a lower incline (15 to 30 degrees), and hold the |
| What it does | | | | barbell with a shoulder-width grip. (A typical |
| Works your trapezius muscles, the pair of | | | | bench-press grip is about one and a half times your |
| triangular-shaped upper-back muscles controlling your | | | | shoulder width.) |
| shoulder blades. The bigger and stronger you make | | | | |
| your traps, the wider and thicker your upper back will | | | | Chin-Up |
| be. | | | | What it does |
| How to do it | | | | Works your lats through a full range of motion while |
| Stand in front of a loaded barbell with your feet | | | | also hitting your biceps. Well-developed lats are, by |
| shoulder-width apart and the bar close to your shins. | | | | design, V-shaped - wide in the middle of your back |
| Squat and grab the bar with an overhand grip that's | | | | and tapering down to blend into the connective tissue |
| about twice your shoulder width. Your lower back | | | | of your lower back. |
| should be flat and your arms straight. Now stand as | | | | How to do it |
| you pull the bar up the front of your legs. Finish the lift | | | | Grab the chin-up bar with an underhand, shoulder-width |
| by pulling your shoulder blades together. If you extend | | | | grip. Hang straight down from the bar with your knees |
| the range of motion, you make the exercise harder, | | | | slightly bent and your lower legs crossed behind you. |
| giving you the dual benefit of building bigger muscles | | | | Pull yourself up until your chest touches the bar. |
| and increasing fat-burning potential. You can do this | | | | There's really no exercise that improves on the chin-up. |
| simply by using, smaller weight plates. | | | | However, if you can't do many, substitute the |
| | | | | underhand-grip lat pull-down. But try it while kneeling on |
| Incline Dumbbell Chest Press | | | | the floor instead of sitting on the bench. If you pull the |
| What it does | | | | bar to your chest from a kneeling position, you'll use |
| Works your upper chest and the front part of your | | | | more muscles to stabilize and balance your body. |
| deltoid muscles, adding width to your upper body when | | | | |