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How to get a beach body

exercises
(Image credit: Unknown)

‘Before going on stage I’ll do an improvised workout with a resistance band to accentuate my muscles,’ says Ty Ogedegbe (opens in new tab), 2013 Musclemania Mr Universe.

Do 12 reps of each exercise with minimal rest. Do the first round of the circuit with a slow tempo and the second round faster.

‘Varying the tempo will provoke a better response from the muscles so they look more defined,’ says Ogedegbe. New research in the Journal Of Strength And Conditioning suggests a pump can last for up to 52 hours.

Shoulders

lateral raise
Stand on the middle of the band. Grab both ends and raise your arms until they’re horizontal.

Arms

Biceps curl
While standing on the band, curl your arms up from your sides.

Back

bent-over flye
Bend forward, bring your hands in front of your knees and then out until you feel a squeeze in your lats.

Chest

Wide-grip press-up
Discard the band, place your hands twice shoulder-width apart and press up to failure.

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Nick Hutchings worked for Men’s Fitness UK, which predated, and then shared a website with, Coach. Nick worked as digital editor from 2008 to 2011, head of content until 2014, and finally editor-in-chief until 2015.