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This Superman Chest and Arm Workout Builds a Superhero Physique
Build upper-body muscle like Krypton's finest
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Ever wondered how Superman built such a substantial chest and arms? Us too. It's the look mere mortals would love to have, but find hard to attain. But you need wonder no more — as this chest and arm workout, created by Barry's Bootcamp trainer George Lloyd, will build you an upper-body worthy of superhero.
In this workout, compound moves (using several muscle groups) are kept to a minimum and main emphasis of the session is on isolating your chest and arms in order to really build lean, symmetrical muscle. The chest and arm workout also utilises a mix of training styles with everything from drop sets, where Lloyd has you dropping the reps at the same time as increasing the weight, through to a 100-rep arms finisher used to shock your biceps.
As Lloyd says, 'Focusing on high volume and high reps helps create a fuller overall physique as you put more effort into shaping your chest and arms. You'll be taking the muscles to failure to spark new growth.'
As well as working in higher-rep ranges, Lloyd wants you to perform all exercises slow and controlled, by lowering the weight for four seconds, holding for a second at the bottom and then exploding back up.
'Tempo is such an undervalued, but massively important, training method for not just building muscle, but increasing your power as your muscles are forced to control the weight throughout the whole move, instead of relying on momentum,' Lloyd explains.
Expect your chest and arms to fill your t-shirt after the heroic effort needed for this workout. Not all heroes wear capes.
Can You Train Chest and Arms Together?
Put simply, yes.
If you want to train chest and arms together on the same day, you can, as long as that suits your goals and preferences. The benefit of training multiple muscle groups on the same day is that it will save time and get your heart rate up more than training a single muscle group. Ideally your programme should have all muscle groups covered throughout the week so that you can build full-body strength and your physiques in proportion. Here are five of our best chest and arm workouts for you to add to your programme:
- The Big Weekend Bodyweight Workout That Get Your Pecs & Arms Pumped
- This Workout Uses The '5/20' Method for Bigger Chest and Arm Gains
- Build a Stronger Chest and Supersize Your Arms with This Two Part Workout
- Pump Up Your Chest and Arms In 15 Minutes With This Smart Low-Kit Workout
- Smoke Your Chest and Arms With This 3-Move Finisher
Can You Train Arms and Chest Everyday?
We love training chest and arms as much as the next man, but too much of a good thing can be detrimental. Your body needs to rest. Training the muscle group you wish to grow (in this case chest and arms) a minimum of twice a week is recommended in a review published by Sports Medicine. It was also concluded that the benefits of training the target muscle groups more than twice a week are undetermined at this stage, meaning if you want to train arms and chest everyday, there might not be any point or muscle-building benefit to that.
Superman Chest and Arms Workout
Michael Jennings is a fitness writer and Level 3 Qualified Personal Trainer. Follow @michaeljjennings
Kate is a fitness writer for Men’s Health UK where she contributes regular workouts, training tips and nutrition guides. She has a post graduate diploma in Sports Performance Nutrition and before joining Men’s Health she was a nutritionist, fitness writer and personal trainer with over 5k hours coaching on the gym floor. Kate has a keen interest in volunteering for animal shelters and when she isn’t lifting weights in her garden, she can be found walking her rescue dog.
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