Captain America is one of the most iconic superheroes of all time, known for his bravery, patriotism, and impressive physique. Chris Evans underwent intense training to achieve the level of fitness needed to portray Captain America across seven films. While you might not fight crime like Cap, you can certainly build a superhero-worthy body with a bit of dedication and hard work. Learn how to workout like Captain America, exploring a variety of exercises that will get you in peak form. This guide will help you become the best version of yourself, whether you’re a seasoned gym-goer or just starting. Prepare to channel your inner Steve Rogers and get ready to sweat!
Chisel Out Your Six-Pack
You need to focus on your core muscles to achieve a six-pack like Captain America. One of the most effective exercises to achieve this goal is the plank. Start by holding a plank position for 30 seconds, and gradually increase the time as your core strengthens. Other great exercises for building your abs include bicycle crunches and Russian twists. Consistency is key when it comes to developing your six-pack, so be sure to incorporate core exercises into your workout routine at least three times a week. And remember that six-pack abs aren’t created on a diet of six-pack beers! Stick to a well-rounded and nutritional diet if you want to see results when carving out your abs.
Broaden Your Shoulders
Cap’s broad shoulders give him his iconic superhero physique. Chris Evans has even described Cap’s body as Dorito-shaped because his shoulders are so broad! Focus on exercises that target your deltoid muscles to build massive shoulders. Dumbbell shoulder presses and lateral raises are some great exercises for this fitness goal. You can also try doing pull-ups, which work your shoulders, back, and arms. Make sure to use proper form and start with lighter weights to avoid injury. Don’t be afraid to ask a friend to spot you. The Avengers work best as a team, after all!
Puff Up Your Pecs
Captain America’s chest is another defining feature of his muscular build. Focus on exercises that hit your chest muscles from different angles if you want to work out like Captain America and build up your pecs. The bench press is a classic exercise for building chest strength, but don’t forget to mix it up with incline and decline bench presses. Dumbbell flies and push-ups are also great exercises for targeting your chest. Remember to vary your exercises and gradually increase the weight to challenge your muscles.
Crush Your Cardio Workout
Cardiovascular endurance is essential for overall health and building a superhero-worthy body. Try high-intensity interval training (HIIT) to get your heart rate up and burn fat. This routine involves alternating periods of intense exercise, like sprints or jumping jacks, with periods of rest or lower-intensity exercise. Running is also a great form of cardio that can help build endurance. And don’t worry—you don’t have to sprint through Time Square like Cap to achieve similar results.