3 Exercises For A Strong/Aesthetic Physique
gtmfitness
Posts: 51 Member
What's going on everyone!? I hope you had a great 4th of July Weekend 
Anyway, I wanted to share with you today my 3 go to exercises for building not only a strong and powerful physique, but an aesthetic one too!
Exercise #1: The Incline Barbell Bench Press
The best decision I have made in my training was to put more emphasis on incline presses. Flat presses still have their place, but the point with the incline press is that it builds the upper chest more efficiently. Creating that masculine, square chest look. It also contributes to building that sweet line down the middle of your chest.
Bottom line, getting your incline bench press over 200lbs will result in your chest looking like a plate of armor. Along with low body fat levels
Exercise #2: Weighted Chin Ups
Believe it or not, but the weighted chin up/pull up are the only things I do for my back development. I built up to 90lbs for 4 reps. The goal is 100lbs for 6 reps. 3 sets of heavy chins and my back doesn't stop growing! Weighted chin ups and pull ups also contribute to the coveted V shaped look, which is a very visually pleasing feature to have.
Exercise #3: Standing Overhead Press
The final exercise on the list, but equally important. Everyone wants huge capped delts. But no one wants to shoulder press any heavy weight! I challenge you to build up your overhead press to your body weight (in pounds) for 5 reps, add in some lateral raises and face-pulls and come tell me how your shoulders have grown! This is such an effective full body exercise too, the core strength and coordination to push heavy weight overhead is no laughing matter.
Alright guys, lay it on me! What do you think of those 3 exercises?
Do you incorporate them into your training?
And these are not the ONLY exercises in my routine. They are just the ones I put a huge emphasis on!
Anyway, I wanted to share with you today my 3 go to exercises for building not only a strong and powerful physique, but an aesthetic one too!
Exercise #1: The Incline Barbell Bench Press
The best decision I have made in my training was to put more emphasis on incline presses. Flat presses still have their place, but the point with the incline press is that it builds the upper chest more efficiently. Creating that masculine, square chest look. It also contributes to building that sweet line down the middle of your chest.
Bottom line, getting your incline bench press over 200lbs will result in your chest looking like a plate of armor. Along with low body fat levels
Exercise #2: Weighted Chin Ups
Believe it or not, but the weighted chin up/pull up are the only things I do for my back development. I built up to 90lbs for 4 reps. The goal is 100lbs for 6 reps. 3 sets of heavy chins and my back doesn't stop growing! Weighted chin ups and pull ups also contribute to the coveted V shaped look, which is a very visually pleasing feature to have.
Exercise #3: Standing Overhead Press
The final exercise on the list, but equally important. Everyone wants huge capped delts. But no one wants to shoulder press any heavy weight! I challenge you to build up your overhead press to your body weight (in pounds) for 5 reps, add in some lateral raises and face-pulls and come tell me how your shoulders have grown! This is such an effective full body exercise too, the core strength and coordination to push heavy weight overhead is no laughing matter.
Alright guys, lay it on me! What do you think of those 3 exercises?
Do you incorporate them into your training?
And these are not the ONLY exercises in my routine. They are just the ones I put a huge emphasis on!
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Replies
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Only upper body? You didn't pick a single lower body exercise for your top three?0
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Yeah, squats need to be here.0
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Squats>OHP
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My apologies... I don't squat haha
That post was kinda leaning towards males.
But for females, sure! Squat
I work on weighted pistol squats and bulgarian split squats over normal squats nowadays. I feel they target the *kitten* more.
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gtmfitness wrote: »My apologies... I don't squat haha
That post was kinda leaning towards males.
But for females, sure! Squat
I work on weighted pistol squats and bulgarian split squats over normal squats nowadays. I feel they target the *kitten* more.
No one like chicken legs on a dude.0 -
gtmfitness wrote: »My apologies... I don't squat haha
That post was kinda leaning towards males.
But for females, sure! Squat
I work on weighted pistol squats and bulgarian split squats over normal squats nowadays. I feel they target the *kitten* more.
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gtmfitness wrote: »My apologies... I don't squat haha
That post was kinda leaning towards males.
But for females, sure! Squat
I work on weighted pistol squats and bulgarian split squats over normal squats nowadays. I feel they target the *kitten* more.
No one like chicken legs on a dude.
Pretty sure this "fitness coach" is a curlbro.
Fitness coach that doesn't squat. GTFO0 -
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Oy.0
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gtmfitness wrote: »My apologies... I don't squat haha
That post was kinda leaning towards males.
No squats, huh? That post was kinda leaning towards lame.
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ok, how long before we hear from Matt or Jo or both?
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asflatasapancake wrote: »gtmfitness wrote: »My apologies... I don't squat haha
That post was kinda leaning towards males.
But for females, sure! Squat
I work on weighted pistol squats and bulgarian split squats over normal squats nowadays. I feel they target the *kitten* more.
Males shouldn't squat? Huh. Well I would add squats and/or deadlifts in there somewhere. I really should work on my *kitten* a bit more, though.
He doesn't need quads or hams, just a perky *kitten*. He might like Bret Contreras booty workouts.0 -
WTF?0
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Wow I had no idea this work spark some big outrage. The squat is just another exercise. Relax. I used to squat...I have no desire to grow my legs any larger than they are now. I like to keep them in proportion with my upper body and focus on jumping higher and sprinting faster.
Squats are fantastic for beginners to build up their legs....0 -
asflatasapancake wrote: »gtmfitness wrote: »My apologies... I don't squat haha
That post was kinda leaning towards males.
But for females, sure! Squat
I work on weighted pistol squats and bulgarian split squats over normal squats nowadays. I feel they target the *kitten* more.
Males shouldn't squat? Huh. Well I would add squats and/or deadlifts in there somewhere. I really should work on my *kitten* a bit more, though.
He doesn't need quads or hams, just a perky *kitten*. He might like Bret Contreras booty workouts.
He should do Butt Bible and 'get that *kitten* to the grass'.0 -
He's only 19, we should cut him a little slack. He has a lot to learn still.0
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Hi-larious.0
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I see 2 push movements, one pull, and no legs. If you are going to focus primarily on only 3 exercises, I think a stronger list would include one press, one pull, and either deadlifts or squats. Balance is good.0
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gtmfitness wrote: »Wow I had no idea this work spark some big outrage. The squat is just another exercise. Relax. I used to squat...I have no desire to grow my legs any larger than they are now. I like to keep them in proportion with my upper body and focus on jumping higher and sprinting faster.
Squats are fantastic for beginners to build up their legs....
Good for beginners? Your age is showing.0 -
Awe thanks for cutting some slack for the young kid @usmcmp0
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gtmfitness wrote: »Wow I had no idea this work spark some big outrage. The squat is just another exercise. Relax. I used to squat...I have no desire to grow my legs any larger than they are now. I like to keep them in proportion with my upper body and focus on jumping higher and sprinting faster.
Squats are fantastic for beginners to build up their legs....
Right, but this post isn't geared toward beginners; it's what your preferences are. So when a noob comes along, all confused and looking for info, then sees this, they're going to think all they have to do is incline bp, weighted chins, and ohp.
No bueno.0 -
gtmfitness wrote: »Wow I had no idea this work spark some big outrage. The squat is just another exercise. Relax. I used to squat...I have no desire to grow my legs any larger than they are now. I like to keep them in proportion with my upper body and focus on jumping higher and sprinting faster.
Squats are fantastic for beginners to build up their legs....
Well, you are pretty. Why don't you show us a picture of your legs and we can tell you if they are in proportion?
::adjust old lady creeper badge::0 -
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I don't think @_dracarys_ or @mantium999 read the last sentence of my post. Those 3 exercises are not the only exercises in my routine.0
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gtmfitness wrote: »I don't think @_dracarys_ or @mantium999 read the last sentence of my post. Those 3 exercises are not the only exercises in my routine.
So how are you helping a beginner again by listing 3 of your favorite exercises, none of which include lower body emphasis? Mmmkay.0 -
but, Aesthetic Physique implies the whole body no?0
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Typical Miscer: "I don't do squats, beacuse I am training for aesthetics."
"Working chest, delts, tris, and biceps works approximately 10% of your overall lean body mass. Working hard on deadlifts (bent legged, trap Bar, or sumo) or squatting (not necessarily at the same time) works more like 70% of your musculature at once and sends a strong message to your body to get better at growing now!" - Wesley Silveira
"Once you can squat with 180 kilograms, your arms and shoulders will come along much more receptively...If you want big arms and shoulders, your first priority is to be sure that your leg/hip/back structure is growing and becoming powerful" - Stuart McRobert0 -
@_dracarys I am helping a beginner by showing them there is more than the "mainstream" exercises such as the squat deadlift and bench press. I am showing them effective exercises for building strength and also ones that make you look good..0
This discussion has been closed.
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