Robert Downey Junior’s personal trainer reveals secrets to Iron Man-worthy pecs and biceps

Fourteen years in the past, he helped rework Robert Downey Jr. into the enduring Iron Man. Now, coach Ted Rice helps anybody who needs to change into a superhero.

Mr. Rice, who additionally trains celebrities akin to Ricky Martin and high-level executives akin to Richard Branson, detailed seven chest workout routines he makes use of along with his male shoppers to recreate the chiseled physique proven by Mr. Downey (now 59) in his hit film.

His exercises, designed for males of their forties and fifties — like these Mr. Downey used to do when coaching — goal the pectoralis main muscle, a fan-shaped muscle beneath the chest tissue.

Made up of three components — the higher, center and decrease chest — the higher chest is probably the most uncared for, Mr. Rice Said,

He mentioned the chest muscle mass are some of the generally educated muscle mass, however he additionally mentioned most individuals don't know the best strikes to focus on every half.

Mr. Rice's higher physique workout routines are designed to construct the muscular arms of Hollywood's sexiest males, and are designed to alleviate stress and stress within the shoulder muscle mass, making them significantly appropriate for older males who’re injured or bodily restricted however nonetheless wish to improve their physique.

Beneath DailyMail.com particulars seven workout routines which Mr Rice says are backed by science to get a superhero physique.

incline bench press

The key to this higher chest and shoulder train is true within the title. Lifting the burden bench at a 30 to 45 diploma incline retains the bar lined up simply above the eyes, which reduces the danger of the barbell falling or the hooks coming unfastened.

He additionally recommends urgent the shoulder blades collectively on the bench for stability, whereas bringing the bar all the way down to the chest to scale back stress on the shoulders.

Your ft ought to press into the bottom in entrance of you, making use of fixed downward stress, which prompts the leg muscle mass, even when these muscle teams are usually not those being focused.

He mentioned: 'Power coach Charles Poliquin mentioned, “You possibly can't cannonball from a canoe.”

'And to me which means you need to have a very good, secure place to blow up. That's all it does – it's essential.'

Incline Dumbbell Press

Much like the earlier train, the incline dumbbell press works the higher chest and shoulders. Lifting the bench at a 30 to 45-degree incline offers an enhanced chest exercise whereas defending the shoulders.

He mentioned: 'It's not only a chest train, it's a full physique train.'

Maintaining your physique stiff always will enable you keep away from rocking forwards and backwards on the bench because of the weight as you convey your arms straight up above your head to chest stage.

Though dumbbells enable a larger vary of movement, preserving the physique firmly in place is necessary to stop the danger of dropping the weights or inflicting harm.

In the meantime, as an alternative of letting the elbows lengthen outward, Mr. Rice recommends preserving the elbows bent at a slight angle, about 45 levels.

barbell bench press

Thought of the most effective general chest train, the barbell bench press targets the center chest muscle mass utilizing a full vary of movement.

That is nearly much like the incline seaside press, however on this you might be bent over utterly flat.

Mendacity on a weight bench, Mr Rice recommends squeezing the shoulder blades collectively whereas urgent the ft firmly into the ground.

To attenuate wrist ache, he retains his wrists straight in keeping with his forearms, not bent backward, as he wraps his palms across the barbell.

He then slowly lowers the bar to his chest after which again up till his arms are straight above him.

Dumbbell Bench Press

Identical to the barbell bench press, the dumbbell bench press permits for a variety of movement. This additionally implies that stability is necessary, and fascinating all muscle teams whereas mendacity down and preserving the ft firmly planted is paramount for security.

Mr. Rice sits up straight on the bench and locations the dumbbells on his quads. As he lies again, he lifts the dumbbells for what turns into the primary rep.

“You need your elbows to be at a 30- to 45-degree angle,” he mentioned.

“I see lots of people [whose elbows] Both they're too shut or their elbow is simply too far-off. You wish to be in that excellent spot.'

You then convey the dumbbells over your head to chest stage.

Cable Chest Fly

The cable chest fly prompts your complete pectoralis muscle. This can be a normal bodybuilding transfer, and other people normally keep a staggered stance in order that one foot is barely in entrance of the opposite.

Nevertheless, Mr. Rice prefers to maintain his ft parallel, firmly planted and lively.

He mentioned: 'A very powerful half is what's taking place in your higher physique. You've bought to carry the handles and be sure to begin in a powerful place.'

When extending the arms again, you will need to keep a comparatively straight line from one elbow over the shoulder to the opposite, in order that the arms are usually not prolonged too far again.

Then, as he bends ahead barely from the waist, he extends his arms out to the entrance till they relaxation slightly below the chest.

Chest Dips

This body weight dip strengthens the decrease chest. This train requires grabbing two parallel bars, urgent palms firmly down, and lifting your self up so the arms are straight and legs are above the bottom. Then, slowly bend the elbows so that they flare out barely to the edges.

Mr. Rice leans barely ahead whereas performing the train.

He mentioned: 'This takes the stress off the shoulder joint. By inserting your self deeply into the shoulder extension place, most individuals don't have sufficient shoulder extension power to have the ability to carry out this train in a manner that doesn't put stress in your shoulder joint.

'I finished doing dips for about 10 years, then I began doing them this fashion… Do that approach the identical manner I confirmed you, the place you lean ahead, convey your shoulder blades collectively, and also you push off strongly on the high, tighten your abs, hold your ft collectively.'

Band-resisted push-ups

Mr. Rice says these resistance band push-ups are greatest for the top of your exercise.

He makes use of a resistance band that fits his peak and arm size.

A correctly sized resistance band stays tight all through your complete pushup, whereas a band that's too lengthy will loosen as your chest approaches the ground.

The coach mentioned: 'You need to begin with the lightest resistance after which progressively progress, as ultimately the bands will change into too troublesome to make use of.

'They’ll appear simple at first and intensely troublesome on the finish, relying on how a lot you resist.'

The band ought to go behind the physique, with every finish looped round every thumb. As soon as in place, Mr. Rice lowers himself and lifts himself up like a daily pushup.

This train has the identical advantages because the bench press, however it may be executed wherever, from the health club to a lodge room or film set.