The Super Hero Workout – The Weightlifting Exercises (Part 2)

October 21, 2009 by  
Filed under The Fitness Bug

Welcome to part 2 of the Super Hero Workout. As I stated yesterday, I will be posting weightlifting exercises that when performed correctly to their full potential, will make you look like your favorite super hero. Today’s super hero is,

The Incredible Hulk – Chest and shoulders

No matter what body part that we cover on Mr Bruce Banner, it will be a beastly sized muscle. But in terms of his size, it is his chest and shoulders that stand out the most, and this is how you can build a set just like his.

Gymnastics Flyes

The last time I talked about using gymnastic rings was when I covered the muscle up exercise in unique bodyweight exercises. That is a monster 9/10 difficulty exercise for sure. But it’s time to talk about the gymnastic rings again. To build a set of The Hulk’s chest and shoulders, you need to be doing some gymnastic flyes. Here’s how.

  • Set up a barbell high in a power rack and loop the straps around it
  • Let them hang slightly wider than shoulder-width apart.
  • Grab them, keeping your body tense in a straight line
  • Lower your torso down by widening your arms as far until you feel comfortable with the width
  • Reverse the motion until your arms are out in front of you

Perform two sets of as many reps as possible as the last chest exercise in your workout, resting two minutes between sets.

Hang Clean and Press (Shoulders)

This compound exercise scared me when I first saw it being performed. I saw a guy in the gym doing it once and he was quite ripped, so he must of been doing something right. Anyhow, once I did learn how to perform this exercise properly, I started to feel and see the effects of it. Here’s how to do it.

  • Grab a barbell overhand at shoulder width.
  • Keep your back flat and lower it to knee level
  • Straighten, shrug up, and come up on the balls of your feet
  • Then, flip your wrists over and press the weight straight overhead
  • Reverse the motion to return to the starting position.

Perform one set of six to eight reps, rest 90-120 seconds, and then use a lighter load for a second set of 10-20 reps.

Both of these exercises have proved to work wonders for me and they never do seem to ease up on the difficulty factor. If you want to look like even 1% of what The Hulk looks like, then be sure to include these into your weightlifting workout routine.

See you in the comments.

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