People who are in the public eye and care about their appearance can have amazing bodies or at least, body parts! Here LA Muscle looks at a few celebs, their best body parts and how you can get to develop a similar shape, fast.
Chris Hemsworth – Biceps
Biceps are generally best developed through “other” exercises such as back exercises. This gives them overall size. You can then shape them with barbell curls and add more mass to them.
Perform Barbell curls and dumbbell curls, hard and heavy but with good form and full range of motion, 3 x 8 reps, typically once every 5-7 days.
Daniel Craig – Shoulders
Those big, melon-like shoulders come from lots of heavy over-head presses. You have to use very good form to avoid injury and hit the shoulders from all angles.
Daniel Craig’s shoulders have been developed over a period of time and to get your shoulders looking wide, big and round, you need to train all 3 heads from all angles: front and back shoulder press and side laterals.
Hugh Jackman – Wide Chest
A wide chest comes from doing lots of bench pressing using a wide grip. Hugh Jackman is known for having an amazing overall body and in particular a wide chest. Make sure you bench press with a wide grip, 3 x 8 reps, slowly lowering the weight and locking out and contracting the muscles on the up movements.
Wide grip dips are also very useful as well as wide dumbbell presses.
Matthew Mcconaughey – Full Chest
A full chest, round and complete
comes from intelligent training. You need to change your grip and the position of the dumbbell and/or barbell to hit all areas of your chest.
This means wide grip, normal grip, narrow grip (inner chest), as well as declined and inclined presses. You also need to do cable work such as cable crossovers and dips.
Jason Statham – Back
Jason has an amazing body which looks good from all angles. In particular he has an incredible back which comes from years of swimming as well as lots of specific gym movements.
Rowing, pull ups and in particular chins are excellent for developing a big, wide and deep back. Again you need to vary the grip and experiment to hit your back from all angles. Remember for size, you always need to do more, whether this is more weight (essential) or more intensity (doing it in less time).
Mark Wahlberg – Triceps
Big, huge triceps like Mark Wahlberg’s come from repeated, heavy pushing movements. You need to do lots of close grip bench press, triceps pushdowns and dips. Dips are great for building huge triceps. When you can lift your own body over 8 reps, it’s time to start adding weight to your body (weighted dips). Remember good form, full range of motion.
Dwayne Johnson – Traps
The “Rock” has an incredible body, built over many years in the gym. The Traps can give your shoulders that “complete
” look. You cannot ignore them.
Try shrugs and front barbell rows to develop a good set of traps. Dead-lifts are also an excellent exercise for overall back and trap development.
Ryan Reynolds – Abs
Abs can be trained from a variety of angles and in a variety of ways. A good start is crunches or sit ups, 30 reps x 2 sets, once a week.
The real secret to great abs is diet. You need to eat very clean and be extremely disciplined to get a decent, head-turning set of abs. This means no saturated fats or junk foods, little carbohydrates, lots of water and reducing daily calorie intake.