James Bond may have had a licence to kill for years, but his membership to the gym was only granted in the last decade or so. The superspy’s physique, standard from Connery to Brosnan, got a sudden boost when Daniel Craig and his tiny blue swim shorts waded out of the ocean in 2006’s Casino Royale.
During the scene, Craig displays his most impressive and flashiest body part: his chest. An area that every man wants to improve, it takes time to build a deep-set wide chest. The pectoral majors, the meat of your chest, form the lower area of muscles. The pectoral minors are the smaller muscles at the top of your chest.
But how can you, like Craig, build your heroic chest from top to bottom and maximise your torso gains?
Flat Bench Press
This will hit your pectoral majors from corner to corner, and promises to add more thickness and width to your chest. Take a wider grip on your barbell, as this will eliminate tricep usage and put more emphasis on isolating your pecs. 4 sets of 8-12 will do the trick, with a rest period of 60 seconds between sets.
Incline Barbell Bench Press
With your pectoral majors thoroughly worked out, it’s time to focus on your minors. These exercises will help give your chest a lifted appearance and thickness from the top. Position your bench at a 45-degree angle and, by performing the exercise in this way, you will maximise growth in the hard to work, smaller areas of your chest. Again, 4 sets of 8-12 reps will help you replicate Craig’s look.
Cable flys isolate your pecs by taking them into a wide stretch with a deeper contraction. Isolation exercises also minimise the use of all other muscles, allowing you to fully contract, not offer your pectorals any help, and work solely on building your chest. As these are harder, try only 3 sets, but still aim for 12 reps per set.
Standing Military Press
This major compound exercise will maximise growth across your shoulders, targeting all three heads of your deltoid group and giving you the bulked-up look of Craig’s Bond. Ensure you keep adding weight, progressing to increase your shoulder strength and side. 4 sets of 8-12 reps.
Dumbbell Lateral Raises
This common exercise will add more width to your shoulders, isolating the middle deltoid muscle and giving you the swagger and stature of Bond. Lateral raises work on width, so whilst we suggest you only try 3 sets of 12, go slow.
Barbell Upright Row
Another compound exercise, barbell upright rows actually reverse the military press. Now, you pull the weight upwards, towards your chin. This is a great overall shoulder builder, with slightly more emphasis on developing width to your frame. 3 sets, 10 reps.
To create Craig’s sculpted yet rounded physique, barbell shrugs will help create a little more roundness to your trapezoids. Focus on squeezing and pausing at the top of the exercise for several seconds to full engage the muscles. As with the lateral raises, do only 3 sets of 12, but take it slow.
Seated Dumbbell Shrugs
To complete your body like Bond workout, use a seated variation of the shrugs – and use dumbbells. This will allow for better isolation between your left and right sides and, by taking a seated position, you’ll minimise the temptation to use momentum to lift the weights. 3 sets. 12 reps. Double-0 7.