Alec Titan
Flexing your muscles is a great way to show off the results of your strength trainingbut it can also help build strength. Muscle flexing is technically called muscle contractionas you're creating tension that temporarily makes the muscle fibres contract. Certain exercisescalled isometric exercisesstrengthen muscles by keeping them still while they face resistance. This can be done through exercises such as plankswall sitsand glute bridges. If you want to flex specific muscleslike your bicepsyou can do so by extending and tensing your armthen slowly bending your elbow. For your backyou can try tail wags or a rear lat spread pose. To flex your shouldersyou can bend your elbows and turn them forwardwhile standing tall with good posture.
| Characteristics | Values |
|---|---|
| Starting position | Extend arm straight down or out to the side |
| Fist | Clenched |
| Elbow | Slowly bent |
| Bicep | Tightened |
| Shoulder blades | Spread |
| Back | Straighttalland elongated |
| Face and body | Calm |
| Angle | Turned slightly to one side |
| Weights | Dumbbellsbarbellsor resistance bands |
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What You'll Learn
Flexing your back
To flex your back musclesyou need to focus on your lats. Your lats are a pair of wide muscles that run from your armpits to your lower spinewrapping around the back of your ribcage just beneath your shoulder blades.
To isolate your latsstand with your feet together and arch your lower back so that your chest is pushed forward and your butt is pushed out. Lift your arms slightly away from your sides and hold your hands about 6 inches (15 cm) in front of your hips. Push your shoulders back and tense the muscles in your armpits. You can imagine that you are holding a small ball under your arm with your muscles while also holding your elbows up slightly.
Use a mirror to help you master the correct form. When you are in positionlean backwards or curve your back slightlyand flex your gluteshamstringsand calves. You can also try bending one of your legs slightly to flex your calf and turning your leg to the side.
For a double bicep posehold your arms above your headbending them at the elbowand flex your lats as you lean backwards. Be aware of your shoulders during this pose and avoid squishing your shoulder blades together.
You can also try the "T. Rex" posewhere you hold your arms by your side but awkwardly held out so you can feel your upper back contract.
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Isometric exercises
These exercises are ideal for low-impact training and require limited space. They are also excellent for rehabilitation and injury recoveryas they allow for strength training without the pain that may come with traditional muscle movements. For exampleif you are recovering from a torn rotator cuffcertain movements of the shoulder joint can be painful. Isometric exercises can help you strengthen the muscles around the joint without causing pain.
- Planks
- Wall sits
- Glute bridges
- Isometric squat
- Calf raises
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Shoulder flexing
To flex your shouldersyou need to understand how the muscles in your shoulders work. Your brain doesn't understand flexing a certain muscle; insteadit knows movements. When you lift your shoulderyour brain will activate your trapezius musclesor "traps".
To flex your shoulders for pictures and make them look more definedfollow these steps:
- Raise your shoulders slightly: Lift your shoulders up just a bit to activate your trapezius muscles. Avoid shrugging your shoulders too highas this can make you look tense and awkward.
- Contract your deltoids: Focus on tightening your deltoid muscles (the rounded part of your shoulderalso called “delts”). You can do this by slightly pushing your arms outwardas if you’re trying to create space between your upper arm and your torso.
- Bend your elbows: Slightly bend your elbows and turn them forward to accentuate your shoulder muscles.
- Stand tall: Good posture is key. Stand up straight with your chest out and shoulders back. This elongates your torso and makes your shoulders appear broader and more defined.
- Lean slightly forward: If taking a picture from the frontlean slightly forward at the waist. This can make your shoulders look more prominent and powerful.
- Experiment with angles: Try turning your body slightly to one side instead of facing the camera head-on. A slight tilt can help you show off more shoulder and upper body definition.
- Keep your face and body calm: While you divert your attention to flexing your shouldersmake sure the rest of your body stays relaxed and calm. This wayyou avoid looking stiff or unnatural in photos.
- Warm-up: Stand with your feet shoulder-width apart and stick your arms out to the sides at shoulder height. Start making small circles with your armsslowly making them bigger. Start in one direction for 30 secondsthen switch and go the opposite way for another 30. This will increase your blood flow to the shoulder muscles and improve your range of motion.
- Resistance band: Hold a resistance band or a long stick (like a broomstick) with a wide grip in front of you. You can narrow the grip as your shoulder flexibility improves.
- Dumbbells: Sit or stand holding a set of dumbbells. Bend your elbows to 90 degrees with your palms facing forward. Press the dumbbells overheadstraightening your arms but not locking out your elbows. Slowly lower the dumbbells back down and repeat for 3 sets of 8-12 reps. This move works your deltoid muscleshelping you build size and strength.
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Bicep flexing
To flex your bicepsyou can start by simply bending your arm. This will cause your bicep to flexwhile straightening your arm will flex your triceps. For a more intense bicep flexyou can turn your wrist slightlywhich will tighten your bicep further. Additionallypoking your bicep will cause it to flex automatically.
It's worth noting that flexing your muscles can serve a purpose beyond showing off. For those who work out regularlystretching and flexing sore muscles can feel satisfying and help improve blood flow. Some people also flex their muscles unconsciously due to nervousness or stressor even just out of habitlike stretching when yawning.
If you want to develop more control over your bicep flexyou can practice working on your mind-muscle connection. This will allow you to isolate and flex specific musclessuch as your bicepslatsdeltsor trapswith greater precision.
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Core strengthening
Another effective core-strengthening exercise is the crunch. Crunches are a classic way to work your abdominal muscles and engage your core. To perform cruncheslie on your back with your knees bent and your feet planted on the floor at hip width. Cross your arms across your chesttighten your coreand slowly lift your upper back while keeping your pelvis and feet on the floor. Slowly lower your upper back to return to the starting position. Start with 1 set of 8 to 12 repsand gradually increase as you build strength.
For a more advanced core exerciseyou can combine a side plank with arm movements. Start in a plank position and lift your right knee towards your chestkeeping your back straight and hips down. Return to the starting position and alternate legs. This exercise strengthens your armsshouldersand obliquesin addition to your core.
Additionallyyou can perform simple exercises to build core strength and stability. One such exercise involves sitting on the floor with your knees bent and your feet flat on the floor. Raise your arms and straighten your legs simultaneouslycreating a "V" shape with your body. Hold this position for 15 seconds and repeat 4 more times. These core-strengthening exercises will help improve your stability and balance while also engaging multiple muscle groups.
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