Unbelievable transformation

Right Technique Of DeadLift

Muscular Brothers

Shredded

Sergi Constance ♥

Hard work pays off

Which muscle do u like the most?

Beasts

Selfy

Best Arms

Asian Beast

LMAO :D

Take care of your body

Because it's the only place you have to live in

Look at my abs bro

Big Guns Bro

Natural?

FATHER of Bicep

Some Shoulders Workouts

Tricep Kickbacks For Sharp Tricep

do 4 sets of  10-12

Pushups and it's Benefits

1. Push-ups are a compound exercise
Push-ups work out a number of different muscles simultaneously and produce functional strength. There is a reason that push-ups are so difficult for so many people. They involve a very large number of muscles, many of which you rarely use for difficult work, and which are undertrained. Not only your biceps are worked out, but also your abs and lower back muscles, as well as your quadriceps. The triceps, anterior deltoids, and chest are all exercised as well. That means that push-ups are actually a full body workout, with many secondary muscles receiving a boost.

2. Enjoy the benefits of a nice stretch
The biceps and back get a bit of a stretch while you are doing push-ups, so along with strengthening your muscles, you are also toning them. This helps keep you limber, and also can improve the appearance of the muscles you are building.

3. Push-ups boost your cardiovascular health
Push-ups help to circulate blood through the entire body, and are great for your heart and cardiovascular health. A healthy heart means a longer life, and often a healthier, more able one as well.

4. Push-ups increase your body’s production of human growth hormone, or HGH
HGH helps your muscles to grow. Our bodies manufacture it in larger quantities when we are young. This is one of the reasons that it gets harder to put on muscle as you get older. If you are having a tough time bulking out, doing more push-ups may help you. To get this benefit, you need to do a number of repetitions, and make push-ups one of your main exercises.

5. Push-ups protect your body from injury
One of the most common injuries as people get older are rotator cuff injuries. These can be crippling, and challenging to recover from. Many people never even make full recoveries, and lose some of their range of motion and strength. These injuries can cause a lot of pain and limit mobility. Doing push-ups properly strengthens and stabilizes the muscles which support your shoulders. The stronger and more stable this system is, the less likely you are to injure it. 
You may assume that any and all exercise is good for you, but this is not the case. Ironically, doing a lot of bench pressing without doing push-ups can actually make it more likely you will get injured. Why? You strengthen your chest and shoulder muscles when you use a bench press, but not the support system for your shoulders. When you use those muscles to lift something or do some other task, there is no counterbalance in place to keep everything where it belongs. The result is often a torn rotator cuff. This is why balance is so important in your workouts.

6. Improve posture
One more way in which doing push-ups can protect you from injury is by correcting your posture. This is only true if you do them correctly, however; if you arch your back too much, you are doing them wrong and will teach your body bad habits. If however you do them with your back straight, you will teach your body good habits. This will reduce back pain and also protect you from straining your back.

Chest Workouts For Mass

Number 1

Bench press

Lie down on a flat bench — making sure not to arch your back — and grip the barbell with your hands shoulder-width apart, palms facing your feet, and press the barbell straight up and back down. If you do this on an incline, you will place more emphasis on your upper chest, whereas a decline places more emphasis on your lower chest.

Number 2

Flat flyes

Lying on a flat bench, take one dumbbell in each hand and bend your elbows so that your hands are by your shoulders with your palms facing in. Extend your arms straight up and lower the weights by your sides, keeping a slight bend in your elbows, and go back to the starting position. This works both your inner and upper chest.

Number 3

Dumbbell press

Lie down on a flat bench, take one dumbbell in each hand, bend your elbows so that your hands are by your shoulders with your palms facing your feet, and use your chest muscles to press the weights up and back down. For variety, you can try these with a slight incline in the bench, which places more emphasis on your upper chest, or on a decline, which places more emphasis on your lower chest.

Number 4

Dumbbell flyes

With your back against a horizontal bench, take one dumbbell in each hand, and extend your arms straight ahead of you with your palms facing each other. Making sure not to lock your elbows, open your arms, and bring them back to the starting position. This works both your inner and upper chest.

Number 5

Cable crossovers

Standing between two pulleys — adjusted to slightly above shoulder height — grip the pulleys, with palms facing forward and elbows slightly bent. Contract your chest muscles, bringing your arms down below your chest and back to the starting position.