From Deadpool to Blade Trinity, Ryan Reynolds’ chiselled physique has inspired many men to take up weight training and get in shape.
You too can get an impressive chest and arms like Ryan Reynolds and not only that you can do so in as little as 3 workouts a week like many of our successful body transformation clients at Ultimate Performance.
The key is training smart and making the most of your time in the gym. To do this we need to think of the action of the muscles we are looking to target.
Why This Workout Works
The job of your chest is to pull the upper arm across your upper body towards your sternum.
The fibres of the muscle fan out and which fibres you’re working depends on the angle in which your arm goes across your body.
We have three main areas we are looking to attack within this workout:
- The clavicular/upper fibres: look to direct arm path across the upper fibres of the pec coming upwards at around a 45-degree angle. Think incline presses and cable flyes here.
- The costal/lower fibres: Aiming for your arm path to head down towards your belly button and down the outer line of the pec. Think decline presses and high to low cable flyes.
- The sternal fibres: The biggest area and often easiest to train. Create a big rib cage on flat or low incline presses to help train this.
Bonus tip: Rib cage angle will massively dictate which fibres you hit. If you’re looking for upper chest and you overarch on incline press you may hit sternal/mid fibres more.
The tricep has three main heads:
- Long head
- Lateral head
- Medial head
The main job of these muscles is to extend the elbow.
Our aim is to train the muscle through its full range and the exercises in this workout will do just that:
- Shortened range challenge – Cable tricep extensions are going to be your main mover here. Pick a handle that is shoulder-width to avoid any other muscles taking over and saving your elbows in the future. Step back so you’re about 3-4ft from the cable stack and make sure your upper arm is behind (extended) you at all times.
- Mid-range challenge – Same exercise as above, but now your aim is to stand closer to the cable stack and bring your arm in line with your body to create more challenge in the mid position of the tricep.
- Lengthened range challenge – Again, the same exercise as above, but lean forward and bring your arms in front of your torso.
The workouts below will help you build a chest and triceps like Ryan Reynolds, and include an ‘upper body’ and a ‘push’ workout to add the key amount of frequency as well as hit our key muscles from every possible angle.
This guide is aimed at trainees with a good knowledge of the exercises and how to train safely and effectively. If you are unsure and want access to training programmes, nutrition information and over 250+ demonstration videos, sign up for LiveUP online coaching, today or consult a qualified PT.
Workout 1: Upper Body