Men’s Health – Shape Up for the Summer 

Published on

By Mia Ingui 

Sun’s out, guns out! The best way to ensure that you’ll be looking spectacular riding the waves this summer is to hit the gym and target the areas that are key for overall fitness. Here are some effective exercises for men.

Chest: Neutral-Grip Dumbbell Bench Press

Do this: Lie on a flat bench and hold a pair of dumbbells over your chest, palms facing in. Lower the dumbbells to the sides of your chest. Pause, then press them back up. Do 10 reps.

Core: Half-Kneeling Rotational Cable Chop

Do this: Attach a rope to a cable station; kneel on your right knee, your left side facing the machine. Rotate as you pull the rope past your right hip. Do 10 reps, switch sides, and repeat.

Quads: Barbell Front Squat with Heels Elevated

Do this: With your heels on weight plates, hold a barbell across the front of your shoulders with your palms facing up. Squat until your thighs are parallel to the floor. Do 10 reps.

Shoulders: Half-Kneeling Single-Arm Bottom-Up Kettlebell Press

Do this: Hold a Kettlebell in your left hand in front of your shoulder, bottom up. Step forward with your right foot and kneel on your left knee. Press the bell overhead 10 times. Stand up, switch sides, and repeat.

Hamstrings: Barbell Straight-Leg Dead Lift

Do this: Grab a barbell and let it hang at arm’s length in front of you. Keeping your knees slightly bent, push your hips back and lower your torso until it’s nearly parallel to the floor. Do 10 reps.