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The Superhero Workout

Develop the body of your favorite comic-book hero with the web-exclusive, extended workout.

It’s time to get in “super” shape.

How to Get Jacked Like a Superhero >>>

With superhero films and comic-book adaptations all the rage in Hollywood, there are more chiseled and jacked actors taking to the screen than you can count on two hands. Want to get yourself in just as good of shape as some of those heroic actors? We have the workout for you.

Follow this plan and you can bulk up like former Men’s Fitness cover star Henry Cavill, who put himself through some rigorous training to play Superman.

Here’s the superhero workout:

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Chest and Shoulders Like The Hulk

Bruce Banner didn't have to hit the gym before throwing tanks across town and crushing cars between his palms. He simply got irradiated. It's not that easy for the rest of us. Do these moves from MF training adviser Jason Ferruggia to build a gigantic chest and shoulders.

Chest: Gymnastics Flyes

"Gymnasts have tremendous pectoral development," says Ferruggia, who suggests modifying the old-school dumbbell fl y with gymnastics rings for a better chest workout. Lifeline USA Jungle Gym makes a good pair (get them at, or use blast straps ( as shown here. Set up a barbell high in a power rack and loop the straps around it, letting them hang slightly wider than shoulder-width apart. Grab them, keeping your body tense in a straight line, and lower your torso down by widening your arms as far as is comfortable [1]. Reverse the motion until your arms are out in front of you [2]. Perform two sets of as many reps as possible as the last chest exercise in your workout, resting two minutes between sets.


Shoulders: Hang Clean and Press

Grab a barbell overhand at shoulder width. Keep your back fl at and lower it to knee level [1]. Straighten, shrug up, and come up on the balls of your feet. Then, flip your wrists over [2], and press the weight straight overhead [3]. Reverse the motion to return to the starting position. That's one rep. Do one set of six to eight reps, rest 90-120 seconds, and then use a lighter load for a second set of 10-20 reps.




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