4 Muscle-Building Moves To Bulletproof Your Body

We have some of the best moves that you should mix into your workouts.

K. Aleisha Fetters |

Mix these partials into your workouts to build muscle, gain strength and bulletproof your body.

Improve Your Deadlift

The Move: First Pull

Load a barbell on the floor with 20% less weight than you usually deadlift, and stand with your feet hip-width apart. Push your hips back, grab the bar, and squeeze your core and lats. Pull the barbell 10cm off the floor, hold for 3 seconds, and then stand upright. Pause and return to the start.

That’s 1 rep; do 3 sets of 4 to 6.

Related: 3 Workout Tips That Will Save You Time And Get You Gains Faster

Pump Up Your Bench Press

The Move: Board Press

A board press is always handy to build muscle. Make sure you have a spotter; then lie flat on a bench with several 2×4 boards on your chest, holding a barbell that’s loaded with 10 percent more than your typical bench press weight. Squeeze your shoulder blades, bend your elbows, tighten your core, and lower the bar until it touches the board. Pause and press backup.

That’s 1 rep; do 3 sets of 4 to 6.

Protect Your Shoulders

The Move: End-Range External Rotation

Lie face-down on the floor, arms spread so your upper arms form a T with your torso. Now bend your elbows so your forearms are parallel to your torso. Tighten your middle back, lifting your arms off the floor. This is the start. Rotate your wrists towards the ceiling as high as you can, hold, return to the start.

That’s 1 rep; do 3 sets of 10 to 12.

Related: The Kettlebell Workout That Will Give You Better Metabolic Burn

Perfect Your Pull-Up

The Move: Flexed-Arm Hang

Stand on a box and grab a pull-up bar using an overhand grip just beyond shoulder width. Your elbows should be bent 90 degrees. Brace your core and pull your shoulder blades together. Raise your feet off the box and hang, maintaining your 90-degree elbow bend. Hold, and return to the starting position.

That’s 1 rep; do 3 sets of 8.

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