The ideal male physique consists of broad shoulders, a sculpted chest, wide back, strong arms, a narrow waist and muscular legs. Combined with low body fat, this physical ideal is seen in Michelangelo's statue of David rather than the modern day bodybuilder, which are considered by many to be over the top. Use these exercises to develop your physique so that it is strong and aesthetically pleasing.
Pull-ups
To strengthen your upper back and build your biceps, hang from a sturdy overhead bar using an overhand grip. Your hands should be placed slightly wider than your shoulders. Use your arms to pull your body up until your chin is above the level of the bar. Lower yourself back down to the starting position and repeat. If you need a more challenging workout, secure a weight around your waist. If pull-ups are too difficult, perform lat pull downs instead.
Dumbbell Shoulder Press
Performed seated or standing, this exercise will broaden and strengthen your shoulders and also develop your triceps. Hold a dumbbell in each hand at shoulder level with your palms facing forwards. Keeping your elbows directly below your hands, press the weights overhead. Stop just short of locking your elbows. Slowly lower the weights back to the starting position and repeat.
Cable Russian Twists
To sculpt your core, especially your waist, stand sideways to a waist high adjustable pulley. Grasp the handle in both hands. Keeping your legs fixed and your arms straight, rotate your upper body through 180 degrees. Slowly return to the starting position and repeat before changing sides. If you don't have access to a pulley machine, you can also perform this exercise using a rubber exercise band attached to a sturdy waist-high anchor.
Push-ups
Push ups will develop your chest, shoulders and triceps. Bend forwards and place your hands on the floor. Walk your feet back and extend your legs. With your arms straight, your head, hips and heels should form a straight line. Place your hands slightly wider than shoulder-width apart. Keeping your abs tight, inhale, and lower your chest to the floor. Without pausing, exhale and press back up into the starting position. To make push-ups more challenging, elevate your feet or wear a weighted vest or back pack.
Lunges
To strengthen your legs, hold a dumbbell in each hand or place and hold a barbell across your shoulders. Stand with your feet together. Take a large step forwards with your left leg and raise up onto your right toes. Bend both legs and lower your right knee so that it almost touches the floor. Your left shin should be vertical and your knee over your heel. Push down with your left leg to propel you back into the starting position. Perform another rep leading with your right leg. Continue alternating until your set is complete. You can also perform lunges just using your bodyweight if you prefer.
References
- "The Illustrated History of Physical Culture"; Alan Radley; 2001
- "Physique, Fitness, and Performance, Second Edition"; Thomas Battinelli; 2007
- "The Body Sculpting Bible Express for Men"; James Villepique, Hugo Rivera and Marie Courtier; 2009
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