Captain America 3 is out in cinemas this week. And if there is one thing we know we can’t miss no matter how hard we try, it’s the main actor’s seriously ripped chest. That and the film’s amazing action scenes, of course.

Every guy wants signature pecs like Chris Evans’ (the actor). Just imagine the amount of attention he gets from ladies, let alone the serious envy from fellow man-folk. Life has a way of separating dreamers from go-getters though, so to get what he’s got, you have to put in the work.

Practice a few of these exercise routines religiously and you can expect to see great results in about a month’s time. You will also need heavy-duty equipment, so sign up with a gym in your neighbourhood that is fully equipped with everything needed, right down to great shower facilities:

1. Bench press


  • With your back against a bench, lift the bar directly over your chest, arms in a locked position.
  • Next, lower the bar back down. When it touches your chest, around the mid-sternum area, press the bar until your arms are fully extended.
  • Inhale deeply before returning to your starting position. Repeat.


bench-press-image (1)

2. Explosive push-ups


  • Lie on the floor, face flat, with your hands wider than your shoulder width.
  • Then, lift your extended body from the floor with stretched out arms.
  • Lower your body back to the floor, arms bent at the elbows.
  • Repeat till you feel the burn


3. Inclined dumbbell flyes


  • With a dumbbell in each hand, and your back on the bench, extend your slightly bent arms above you.
  • Next, rotate your wrists with your palms facing you.
  • Slowly lower your arms to your sides, extended while inhaling.
  • Now exhale, and raise the dumbbells back to the starting position.


4. Dips


  • Get to your starting position with your body held at arm’s length above the bars
  • Now, lower yourself slowly while breathing in. Your torso should be leaned forward with elbows flared out slightly.
  • Breathe out while your body returns to the starting position.


dips-image (1)


Did we miss out any routine? Share yours with us below.



Sources: and Vital Strength

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