Build a pyramid-shaped torso by working your upper body

If you’re going to work your vanity muscles (nothing wrong with that), choose exercises that provide fast results. This routine uses overhand, underhand and neutral grips, which combine to demand more of your biceps and triceps. Also, the multimuscle moves will build your chest, back and shoulders, says trainer Matt McGorry, who created the routine.

BENCH PRESS

Lie on a flat bench. Using an overhand, shoulder-width grip, hold a barbell straight above your sternum, lower it, pause, then press it back up. Keep your elbows tucked so that when you’re in the down position your upper arms form a 45-degree angle to your body.

CHIN-UP

Hang from a chin-up bar using an underhand, shoulder-width grip. Pull your chest to the bar. Once the top of your chest touches the bar, pause, then slowly lower yourself. If chin-ups are too hard, try a pulldown machine instead and use an underhand grip.

SEATED DUMBBELL SHOULDER PRESS

Sit at the end of a bench with your torso upright. Hold a pair of dumbbells just outside your shoulders with your palms facing each other. Press the weights up until your arms are straight, then slowly lower them to the starting position.

BARBELL ROW

Grab a barbell with an overhand grip that’s just beyond shoulder width. Keeping your back naturally arched, bend at your hips and knees and lower your torso so it’s almost parallel to the floor. Let the bar hang, then pull it towards your upper abs. Pause and slowly lower the bar until your arms a