WWE SUPER STARS

TOP 10 WWE SUPERSTARS WITH SUPER IMPRESSIVE PHYSIQUE

 (21 ST CENTURY )

1.   BATISTA

2.   MASON RYAN

3.   JOHN CENA

4.   TRIPLE-H

5.   THE ROCK

6.   RANDY ORTON

7.   BOBBY LESHLEY

8.   SCOTT STEINER

9.   BROCK LESNAR

10. EZEKIEL JACKSON

CHECK OUT THE LIST OF TOP 10 HOLLYWOOD SUPERSTARS WITH SUPER IMPRESSIVE PHYSIQUE……

@ TOP 10 HOLLYWOOD MUSCLE HUNKS 

PEC DECK MACHINE FOR CHEST

PEC DECK

       PRIMARY TARGET : CHEST

          OTHER MUSCLES : SHOULDERS

1.   Seat yourself on a pec deck machine.

2.   Ensure that your back is straight and taking a firm support from the machine back pad.

3.   Place your forearms on the machine hand pads, with the elbows at a 90 degree angle.

4.   In this starting position, by using your shoulder and arms strength, push the hand pads to the middle, while squeezing your elbows and forearms together slowly as you exhale.

5.   Pause for a second in this position and Feel the stretching in your shoulder and chest muscles.

6.   Return back to the starting position slowly as you inhale.

7.   Repeat as many times as recommended.

       TIPS:

Ø During backward motion of pads ,try to stretch your chest muscles as much as you can.

Ø Make a full control on your body during the exercise.

Ø For the sake of variation, you can do this exercise by in a butterfly style.

Ø Pace, while doing the exercise must be slow or medium.

PUSH-UPS (BODY WEIGHT) FOR CHEST

BODY WEIGHT PUSH UPS

     PRIMARY TARGET: CHEST(MAJOR PEC)

       OTHER MUSCLES : SHOULDERS(ANTERIOR),TRICEPS

1.   Lie down on the floor in the face down position, your  chest and thighs are touching the floor.

2.   Keep your feet together and palms are on the floor, at shoulder width apart.

3.   Now, pull your torso up with the help of your arms and toes strength.

4.   Slowly, lower your torso downward until your chest almost touches the floor as you inhale.

5.     Feel the stretching in your shoulder and chest muscles and Pause for a second in this position.

6.   Pull-up your upper body back to the starting position, as you exhale.

7.   Repeat as many times as recommended.

       TIPS:

Ø Don’t rest your torso on the floor during reps.

Ø To make this work out more effective for different muscles of chest, just decrease and increase the distance between your hands.

Ø Changing the distance, help you to target different chest muscles, a little differently with every single centimeter change.

Ø This exercise can also be performed with loading the heavy plates on your back.

Ø For the sake of variation, you can do this exercise in inclined, declined manner of your torso.

Ø Make a full control on your body during the whole exercise.

Ø Pace, while doing the exercise must be slow or medium.

FLAT BENCH PRESS (BAR) FOR CHEST

BARBELL FLAT BENCH PRESS

     PRIMARY TARGET: CHEST(MAJOR PEC)

         OTHER MUSCLES : SHOULDERS ,TRICEPS

1.   Lie down on a flat bench.

2.   Lift the bar from the rack and hold it straight over you with your arms perpendicular to the bench surface.

3.   In this position your arms must be fully extended and locked.

4.   In this starting position, slowly Lower the barbell down to middle of chest, while  inhaling.

5.   Pause for a second in this position and feel the contraction in your chest muscles.

6.   While using maximum strength from your chest muscles, push the barbell back to the starting position as you exhale.

7.   Repeat as many times as recommended.

           

   

TIPS:

Ø Before doing this exercise, must ensure a spotter person behind you (to avoid any accident).

Ø Don't try to increase the pace which may lead to bounce the barbell on your chest.

Ø Be careful while picking and placing back the barbell in the rack.

Ø Make a full control on the barbell during the whole exercise.

Ø Motion, while lowering down the barbell should be slow as compare to upward.

Ø Pace, while doing the exercise must be slow or medium.

SHRUGS WITH DUMBELLS FOR SHOULDERS

DUMBELL  SHRUGS

     PRIMARY TARGET: TRAPS

     OTHER MUSCLES : SHOULDER

   

1.   Hold the dumbells with both the hands and stand straight .

2.   In this starting position, your arms are extended, dumbells are at the middle of thighs height from the ground and palms are facing your torso.

3.   Gently roll your shoulders in the upward direction.

4.   Raise your shoulders up as far as you can,while exhaling-out.

5.   Pause for a second in this position and feel the contraction in your traps and shoulders.

6.   Again come back to the starting position, while inhaling.

7.   Repeat as many times as recommended.

               

TIPS:

Ø Use wrist wraps for a better grip, If dumbells are quite heavy.

Ø The arms should remain extended at all times.

Ø This exercise can  also be performed with the heavy weight plate, the barbell behind the back, the barbell in front and with a shrug machine.

Ø To make  this exercise  more effective for different regions of traps and deltoids, gently roll your shoulders forward, up, back, and down instead of doing just up and down movements.

Ø This exercise is found to be a big cause of back-disk problems, so try to do it under trainer’s  guidance.

Ø Keep your whole body as straight as possible during the whole exercise.

Ø Pace, while doing the exercise must be slow or medium.

SHOULDERS UPRIGHT ROW WITH DUMBELLS

 DUMBELLS UPRIGHT ROW

     PRIMARY TARGET: SHOULDER MUSCLES

      OTHER MUSCLES : TRAPEZIUS,BICEPS

   

1.   Hold the dumbells in both the hands and hold them firmly.

2.   The dumbells should be rested on the front side of your thighs with the palm of your hands facing your thighs.

3.   Pull the dumbells to  your neck until they are nearly in line with your chin, with elbows leading, while exhaling out.

4.   The dumbells should be closed to the body as you move them up.

5.   Allow wrists to flex as dumbells rises.

6.   Pause for a second in this position and feel the contraction in the shoulder.

7.   Lower the dumbells back down slowly to the starting position, while inhaling.

8.   Repeat as many times as recommended .

TIPS:

Ø Lift as much weight as you can do with smooth form. As too much weight leads to a bad form.

Ø This exercise  can also be performed with single-alternate dumbbell raises or using an e-z bar, cables and exercise band.

Ø Be careful ,while doing this exercise, as the upright row is one among the big reasons for shoulders and back injuries.

Ø Pace, while doing the exercise must be slow or medium.

Ø Your elbows should drive the motion. While doing this exercise.

Ø  Your elbow must always be higher than your forearm.