How to Develop Your Torso in 4 Exercises
This workout simultaneously develops the strength of your upper body, volume and endurance. It is so intense that it should melt your waistline.
Start with 6 repetitions of each exercise, without resting between the movements. Then make 5 reps each and continue until you make one. If you finish in less than 15 minutes, add 1 rep to your first set the next time (so 7 reps instead of 6). If you get 8 reps in your first set and finish in 15 minutes, consider yourself on top!
1. Judo Push-ups
Start in a modified push-up position: hands under the shoulders and feet not far away to elevate your hips. Go down so that your chin is almost touching the ground and, in a continuous movement, raise your head and shoulders, while lowering your hips, without touching the ground. Perform the reverse movement to return to the initial position.
2. Assisted Pull-up
Climb on a bench placed under a bar of pulls. Grab it, palms toward you and hands spread to shoulder width. Cross the ankles behind you, keeping in touch between your toes and the bench. Hang on the bar, arms outstretched and knees bent. Raise your chest to the bar, pause and go down slowly. Repeat.
3. Inverted Shoulders Press
Put your feet on a bench and your hands on the floor, shoulder width. Raise your hips so that your torso is almost perpendicular to the ground – your arms should be stretched and your hands directly under your shoulders. Bend your elbows and lower your body until your head almost touches the ground, then return to the original position.
4. Standing Dumbbell Upright Row
Standing, hold a pair of dumbbells in front of your thighs, palms toward you. Tilt slightly forward to be in the starting position. Pull the dumbbells towards your side by straightening the torso and rotating your hands so that your palms face each other. Do the opposite movement to return to the initial position.