"The One Perfect Exercise You Must Do At Your Desk"

If you feel like a slouch because you're always hunched over, straighten up, with this simple exercise called the serratus shrug. It works a muscle called the serratus anterior, which runs along your rib cage under your arm pit. When this muscles is weak--as it is in most guys--it causes your shoulder blades to tilt forward and down. This results in "rounded shoulders," giving you a permanent slump. But you strengthen your serratus anterior quickly and easily--in front your TV or even at your office. And all you need is a chair.


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"Vigilante Fitness"

Take the punishment, reap the reward. The moment came midway through filming. A classic action-hero moment, to be sure--the good guy staring down two henchmen, dropping his briefcase, flipping back his leather coat, unholstering twin semiauto handguns, and capping two rounds into each bad guy. Name a cinematic hero and he's filmed similar scenes: Gary Cooper in High Noon, Bruce Willis in Die Hard, and, hell, Clint in everything. But this was Tom Jane's moment. The moment when months of metamorphic training boiled over to create a true on-screen superhero: the Punisher. Payoff's a pleasure, baby.

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"The Rock is Cookin' "

It all starts with the body.

The charisma, the comic timing, the smirks, the cocked eyebrow... they're all pinstripes on the Porsche. Without the body, none of these things matter. See, Tom Cruise could potentially saunter into a Venice Beach diner wearing sunglasses, a ball cap, and jeans and make it to a booth without anyone noticing. But not a 6'4'', bronze-skinned, redwood-muscled monolith like the Rock.

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"Your Checkout Points"

You know that women have a thing for abs. We peek at them when you reach up high for something, we look right at them when you peel off your shirt at the beach, we feel them when you hug us. And we love to run our hands over them.

But you knew this already. (Well, maybe not the reach-and-peek part.) It's why you did crunches today. (And if you didn't, you should check out The Abs Diet.) But there's more to lust than abs.

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"Do 50 Pushups with Ease"

Hop off the floor and approach the bench. "The bigger your bench press, the lighter your body weight will feel when you perform a pushup," says Luke Richesson, of Athletes' Performance, in Tempe, Arizona. In fact, Richesson's 10-week plan for reaching 50 and boosting your bench press calls for no pushups at all.

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"More Power to the Pushup"

Guys tend to abandon the pushup for the bench press sometime around puberty. Which is why you usually have to wait in line at the gym for a bench, but there's always plenty of floor space for the taking.

Call it a natural rite of passage. After all, doesn't everybody agree that pressing a plate-loaded bar off your chest is far more manly -- and effective -- than pushing your body away from the floor?

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"The Six Greatest Ab Exercises of All-Time"

Long-Arm Weighted Crunch
This abs exercise targets your upper abs. Lie on your back with your knees bent and your feet flat on the floor. Hold a light dumbbell in each hand and extend your arms straight back beyond your head. Now crunch your rib cage toward your pelvis, keeping your shoulders still and your arms straight. Don't generate momentum with your arms. Perform 12 to 15 repetitions.

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"More Muscle, Less Hassle"

You'll use the same pair of dumbbells for each exercise in this routine. Choose a weight that just barely allows you to do 12 biceps curls. If it's too light, you won't build as much muscle, says Houston-based trainer Carter Hays, C.S.C.S. Too heavy and your form will break down first, your ligaments later. Proceed in circuit fashion, moving from one exercise to the next without rest. At the end of the circuit, rest for 60 seconds. Repeat for a total of four rounds.

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Courtesy of : http://www.menshealth.com