Get the Perfect Beach Body - For Men
Long gone are the days when looking after ones appearance was only for those of the fairer sex. What with the Daniel Craig and Hugh Jackman physiques that now fill Hollywood and advertising, men are now also under pressure to keep fit and healthy.
If you are carrying a few extra pounds and would like to get into shape ready for summer, then follow this guide to getting a beach body.
Target Muscle Groups
When you think of the perfect male physique you’ll probably envision a prominent V-shape running from broad shoulders down to a small waist. In order to achieve this kind of physique you’ll need to work the following muscle groups: abs, chest, biceps, triceps, back, and shoulders. Ideally you would want to workout three times a week, each session concentrating on a different muscle group. Focusing on a single muscle group during your workout will allow you to push that muscle as hard a possible whilst allowing the other muscle groups to rest.
Here are some great exercises to really isolate those individual muscle groups and help you to achieve a beach body fast.
Abdominals
Exercise Ball Crunches
This exercise will really target your abs, more so than regular crunches as the unstable surface will recruit all of your core muscles to stabilise your body. To perform this exercise position the centre of your back on top of the ball, place your hands behind your head and perform a crunch as you would on the floor.
REMEMBER: Do not use your hands to pull your head up; the crunch should be performed solely by the abdominal muscles
Reps: 12-15
Sets: 3
Chest
Bench Press
This is the most popular chest exercise and is recommended for anyone who is looking to achieve a muscular beach body. The chest press is a compound movement which works the pectorals muscles, as well as the triceps and deltoids. To perform this exercise lay flat on a bench press machine, grasp the barbell with both hands spaced shoulders width apart, lower the bar down towards your chest and then back up again in a controlled manner. Once you know how much you can lift for 12 reps complete the following:
Reps: 8-12
Sets: 3
Biceps
Dumbbell Curls
Dumbbell curls are recommended over barbell curls as they prevent you from using one arm more than the other and work each arm equally. To perform this exercise grasp a pair of dumbbells at your sides and raise them up towards your shoulders by bending at the elbow, then lower them back down to the starting position.
REMEMBER: Raise and lower the dumbbells in a controlled manner and avoid swaying. Should you start to sway then reduce the weight used.
Reps: 8-12
Sets: 3
Triceps
Tricep Dips
The triceps make up 2/3 of your upper arm mass, so getting a good tricep workout can greatly increase the circumference of your arms. To perform this exercise either use parallel bars or a stable surface (some people use a chair). With your back facing the chair grasp it with both hands. Lower your body by bending the arms at the elbow until your shoulders are level with your hands and then raise your body back up again.
Reps: 8-12
Sets: 3
Back
Bent-over Rows
To perform this exercise, bend at the waist with your knees slightly bent. Grasp the barbell with your hands spaced shoulder width apart and raise it up towards your chest. Concentrate on using the centre back muscles to lift the weight. This is a great exercise to get achieve a toned beach body.
Reps: 8-12
Sets: 3
Shoulders
Barbell Military Press
To perform this exercise grasp the barbell with hands at slightly further than shoulder width apart. Raise the barbell up to shoulder level, press upward by extending at the elbows, and then back down to shoulder level and repeat. This is a great exercise for giving your shoulders a strong, rounded appearance.
Reps: 8-12
Sets: 3
Cardio
Obtaining your perfect beach body isn’t all about weight lifting. It’s equally important to allocate time towards cardiovascular exercise in order to reduce body fat and define muscles. If you can, try to concentrate on cardio during days when you aren’t weight lifting, if this isn’t possible, leave cardio until the end of your workout to ensure maximum results. Cardio exercise can come in the form of running, bike riding, swimming etc.
Following this guide will help you to improve your strength and achieve a great beach body which will have heads turning all summer. For more help and advice visit out Fitness Tips section