Catching a mean case of swoliosis is obviously the reason you’re in the gym and throwing around iron like a fucking animal. We all started lifting because we wanted to transform our body, get bigger, get stronger, etc.
And that’s all well and good. It’s a noble cause. But after a certain point, you have to start specializing certain body parts. It could be because their lagging behind, or it might be because they’re a weak point in your lifts.
There’s nothing wrong with this, and the need for specialization has birthed many a great arm day.
But there are 5 specific body parts that most bros neglect, which is a damn shame. Not only because you shouldn’t neglect any body part, but these 5 body parts, if developed properly, can literally transform your entire physique.
And the best part about it is that it’s not because people actively look at these 5 body parts. It’s because you’re essentially taking a page from the greatest body builders of all time and creating optical illusions by building up certain body parts.
Some people call it trickery, but the wise gym bro knows that’s just how the game works. So what are the 5 body parts you need to start hitting?
The upper chest is one of the most neglected, and difficult to train body parts there is. Training the chest itself is relatively easy. Do some presses and flyes and you’re golden. But hitting the upper chest is a whole different ball game.
When you’ve got a well-developed upper chest though it can completely transform your look. Your chest/shoulder girdle looks more filled out, you look stronger, and your chest has no chance of looking like sagging man boobs.
So what do you need to do hit the elusive upper chest? Here are a few of my favorites:
- Dumbbell incline press
- Low to high cable fly
- Guillotine press
If you’re anything like me, then you really only have one forearm that actually needs a lot of work. So it’s imperative you start giving extra attention to that other forearm.
In all seriousness, having thick forearms is not only necessary for major grip strength, but it can add the illusion of even more size to your arms. Thick forearms signify strength and power, and they typically come with ridiculous vascularity as well, all in all a great package for transforming your physique.
What are some moves for building big forearms? Give these a try:
- Reverse grip curls
- Hammer curls
- Forearm curls
- Any training done with thick bar, or thick bar implements
There’s nothing that makes you look more jacked than a thick set of traps. Well-developed traps can help give you that yoked look that we all crave. And the truth is that most dudes with huge traps don’t even have to be that huge, their traps just make them look that way.
Unfortunately, most bros screw up training their traps by relying on shrugs all the damn time. Shrugs are okay, but they shouldn’t make up the bulk of your trap training at all.
Instead, give these a try:
- Snatch grip deadlifts
- Farmer walks
- Overhead deadlifts
Continuing with the shoulder focused theme, the rear delts are one of my favorite muscles to start building with a client from the get go. Most people don’t realize it, but when they start rounding out their shoulders by building their rear delts they begin to see a serious transformation.
The rear delts are typically neglected and only get much love when it comes to doing rowing variations, which is downright wrong. You should be hitting your rear delts 2-3x a week, and from a variety of angles. They’ll help get you that boulder shoulder look much quicker than front raises will.
Give these moves a try:
- Band pull a parts
- Rear delt flyes
- Face pulls
I’d be remiss to be talking about neglected body parts and not mention calves. Calves are one of the most notoriously neglected body parts there is, and the truth is they’re just freaking hard to grow.
But a set of well-developed calves can make it apparent that you don’t skip leg day, and they can actually make any pair of shoes you buy look infinitely better. Where most bros get discouraged is they think that they need to have a gigantic set of calves.
In reality, a strong and defined set of calves will do the job. It’s enough to show that you’re athletic and strong, without being so big that it makes you look like you spend all day long walking around on your tip toes.
Give these moves a try:
- Jump rope
- Standing calf raise
- Seated calf raise