If you want to get the best results from all your hard work in the gym, then you should put all your energy into these 2 exercises. These exercises are so effective because…

- They stimulate more than one muscle to work. (many times 3 or more major muscles are working during these exercises)

- They enable us to lift more weight

- They are the best upper body exercises to stimulate the muscle building hormones Testosterone and Growth Hormone.

- They cause us to work a lot harder and therefore burn more calories

- And they speed up our metabolism faster than any other exercise

There is a reason why these 2 exercises work so well. They are hard work!

So if you actually to go to the gym to train hard and get results, unlike others who would rather chat, flex and check out the opposite sex, then add these 2 exercises to your training arsenal.

PARALLEL BAR DIPS

This pushing exercise is the most efficient way to gain size and strength in the chest, shoulders and triceps. It is far superior to the bench press because you’re moving your body through space. The extra stability required in this exercise recruits a lot more muscles to come into play to assist in the movement. It is also a lot more functional, and trains the body as it was meant to work, as one collective machine.

Simply place your hands at about shoulder width. With a slight lean forward, lower your body until your arms form a 90 degree angle. Explode back to the top position. Your elbows should stay by your sides at all times. Don’t let them flare out.

CHIN UPS

I know you might dread doing these, but that’s why they are so good. Chin ups are the absolute best way to develop large biceps, and that wide lat spread that creates that desirable V shape. They are superior to exercises such as lat pulldown or rows because they cause us to move our body through space, against gravity.

The difficulty of chin ups brings many muscles into play, including our stabilizer muscles to help complete the lift. I often get sore abs after a heavy chin up workout!

To start, grab the chin up bar a bit closer than shoulder width apart, with your palms facing you. Lift all the way up to your collarbone and lower all the way until you are fully stretched. You should be really close to the bar, almost grazing your nose on the way up.

Maintain good posture throughout by keeping your shoulder blades pulled back, almost touching each other and also remember to keep your bum sticking out and your abs tight to support your back.

Collectively, these 2 exercises train every muscle in your upper body. There is no need to do any more exercises.

So if you want to get the most out of your time spent in the gym, use up all of your energy on dips and chin ups. Don’t waste your limited supply of energy on exercises that simply cannot deliver the benefits that these two exercises can.