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How to Build Your Shoulder and Back Muscles With Bodyweight Exercises

Ladies have to know by now that most guys check them out from behind and the natural inclination to do so is all the more heightened and satisfactory when the guys turn to the front and see the lady in question is good looking.

But, I swear, not until recently did I know it’s the same for guys.

That said, although it looks good to be able to walk into the room chest first and get the looks of admiration from the girls, how about making sure on your way out, if you make a quick glance back they are still checking you out.

Well, not in a quest to be vain, but let’s face it, we all want approval and who doesn’t like to be admired so, point blank, well developed shoulders do lend themselves to a better physique!

Furthermore, guys, toned and trained shoulders give you a more masculine appearance, in addition to making your waist look smaller and your entire upper body looking more muscular.

So even if being admired is not the primary goal and if you simply just want to build your upper back and shoulder muscles for your own satisfaction, then I present this information on working your back muscles for your use.

Now in keeping with my preference for bodyweight exercises, the exercises presented here will NOT involve the use of free weights or machines. That’s not to say that I don’t endorse their use it’s just that I prefer not to use them. Furthermore, when doing bodyweight exercises, there is always that added benefit of not just targeting a specific muscle group but several others more.

For example, when doing regular push ups, not only would you be targeting the chest, but also your arms, core, shoulders and depend on the position of your legs (or type of push ups) even your lower limbs.

Besides, with the following exercises, performing them cannot hurt and could in fact help immensely if you do use free weights.

So here we go.

Close Grip Chin Ups:
Folks, this exercise (along with its counter exercise, pull ups) is arguably one of the best upper-body strengtheners and toners of all times.

To execute the pose properly, using a home chin up bar, a firmly fitted pipe around your house or a specially designed pull up bar, take hold of the apparatus, hands about shoulder-width apart in an underhand grip (palms facing your). Pull yourself up, so your chin clears the bar.

Then, lower you body back to the starting position. This exercise is great for the lats, biceps and shoulder muscles.

Reverse Push-ups:
To execute this pose, place a bench (chair) behind your back and grip its edges. Make sure your hands are about shoulder width apart.

For a more challenging work out, place your heels on another bench at a level higher than the bench you are holding on to.

Bending your elbows, lower the body as far as you can toward the floor, then push back, locking out your arms to work the upper triceps. (Aka bench dips, invented in the absence of dip bars mostly found in gymnasiums)
Wide Grip chin ups:
This is the opposite action of what you execute in the chin up mode and pretty differs based on the type of grip.

Take hold of the chin up bar with an overhand grip (palms facing away from you) Make your hands as wide as possible. Hang from the bar, and then pull yourself up so that your chin clears the bar.

Now lower yourself with control.

I have covered about the 3 main body-weight exercises that are sure to pack muscle, tone and strength not only on your shoulders but your arms as well as your back.

In addition to these, there are also Hindu Push-ups, Burpees and drawing from my yoga background, the Sun Salutations, head and shoulder stands, The Wheel and balancing poses.

So, guys use some of these tips to start getting the broader shoulders you may have always wanted.

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“In three words I can sum up everything I’ve learned about life: It goes on.”
– Robert Frost

This article is written by Foras Aje, an independent researcher and author of “Fitness: Inside and out”, which provides tips on how to improve and maintain your health using all natural methods. For more information on these guidelines:



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