How To Measure Shoulders Bodybuilding

Shoulder Workout. The shoulder joint is one of the most vulnerable joints in the human body. Symmetry: How To Develop A Classical Body Shape. My shoulders measure about 49 inches around, which means my Index is about right (30. Simple as that. Lower arms and take the measurement just above your nipple. Stand up straight and measure the circumference around both shoulders. Avoiding A Bench Press Blowout By Mike Westerdal of CriticalBench. What you're seeing is the shoulder padding protruding beyond your arm, and the cloth of the sleeve tucking back in underneath it. Stand in front of a chair or bench with your feet at shoulder’s width apart, facing away from it. If you want to know the record holder for the biggest arms in the world, then you're in the right place. 7-ounce jar of body butter. Waist: Measure the circumference of your waist. com "The Importance Of Rotator Cuff Exercises In Your Bench Press Training" Another article about the bench press you ask? What do you expect you are visiting a site named Critical Bench. Divide your waist measurement into your chest measurement to see how you stack up. Use the tape to circle your waist (sort of like a belt would) at your. Bodybuilding and Human Growth Hormone (HGH) By: anonymous. The measurement you arrive at is your horse's heart girth. The content on our website is for informational and educational purposes only and is not intended as medical advice or to replace a relationship with a qualified healthcare professional. Measure yourself in front of a mirror to make sure the tape is positioned correctly. E? what do your shoulders measure from delt to delt, not circumference (around) having wide shoulders is the epitome of a great physique, phil gets hammered for being narrow. Monday, March 26, 2012 Bad Ass Muscle Building Exercises #2 - Walking with Weight. There are many variations of the 3 day split but overall they are all similar. Whether you need your arm length for fitness-related reasons or to take your sleeve size, all you need is a tape measurer. Hrithik Roshan, the charismatic Bollywood star from Mumbai, is not just known for his excellent acting skills but also for his slim and chiseled body. This entry was posted under Bodybuilding, Exercise Technique, Fitness Tips, Injuries. 10 Best Muscle-Building Shoulder Exercises To Build 3D Shoulders - GymGuider. (2008) compared the effectiveness of strength training to health counseling with ergonomics to improve posture and stress management as treatments of neck and shoulder pain in office workers. By now you probably know that I'm all about setting goals, and more importantly, having concrete ways to measure those goals. Bodybuilding supplements aren't essential. They are dealing with bodybuilding for a long time so that you know from the moment you start to see improvement in your body, it sucks you in and you become him sports buff. Supersize Your Shoulders Using Light Weight Supersets Building cannonball sized shoulders are critical for building that desirable v-taper physique. This suggests that it is Joe Weider & co's recommendations, though Joe also founded Muscle & Fitness. How do I take body fat caliper measurements? Caliper Procedures All calculator measurements should be made on the right side of the body Caliper should be placed 1 cm away from thumb and finger, perpendicular to skinfold, and halfway between crest and base of fold. Stand up straight and measure the circumference around both shoulders. Of the three shoulder heads—front, middle, and rear—the middle delts are the ones that give you the greatest width. The perfect physique. body fat percentage: the best way to measure your progress In my opinion, body fat percentage is the best, most accurate way for people to measure their progress on a strength training plan. Target muscles are marked in red. Bilateral strength symmetry – expressed during maximum effort sets of 1 to 2 repetitions. Austrian Alps: Arnold Schwarzenegger’s Incredible Secret Arm Routine Revealed In the 1970s, there was no need to consult grizzled mountaineers or your dentist’s dog-eared copies of National Geographic to find the world’s most awe-inspiring peak. The judges don't come up on stage and measure your arms in a bodybuilding contest - you are judged on appearance. What Is BPC-157? BPC-157 is, in a word, a peptide. Muscles need specific movements to add mass, but they also need. Learn how an accurate shoulder width measurement plays in the sweater fit. You can injure your shoulders and therefore yourself if you don't hold your shoulders properly. Even if the ratio is perfect, i. Wrap the measuring tape around your back, shimmying the tape up and under your armpits so it's across your breast bone and creates a straight, even line from armpit to armpit. Pack on muscle in your traps, shoulders, back, legs and glutes with this 5 day/week program. How to Measure Arm Circumference. After one 4-exercise cycle, his shoulders pumped to 20-1/2 inches, which was an indication that they could grow to that width. How to measure your waist: Measure around your waist at about navel level. UK Bodybuilding Forum - Read and discuss muscle, strength, fat loss, supplements, steroids, powerlifting, strongman and much more. We're going to be using super sets in a circuit routine to hit all 3 heads of the delts and pump up your shoulders like crazy. Now, if I want to get close to the proportion, I'd have to either gain some circumference on my waist or drop my shoulder size a bit. You have the option to add an extra half inch to the cuff measurement to ensure a perfect fit. If my bodybuilding was an attempt to achieve my father’s esteem, to forge a spot for myself among the manful of Manville, it was also the programme of a too-sensitive depressive who felt. Administrator stands at side of subject and grasps under subject's elbow and on top of wrist. Whether you are using a measuring tape or a Gullick tape, Poliquin recommends that you measure your arm by starting with your arm parallel to the ground. Front Double Bicep Pose. sit & reach — for the Navy Physical Readiness Test (PRT). If the sleeve of the jacket seems to dip in slightly just under the shoulder, and then flare back out again, the shoulders are too big. Vegan Bodybuilding is becoming a lot more mainstream than it used to be. In order to calculate LBM, you need your body fat percentage measurement (See 5 Ways to Measure Body Fat Percentage). The comparison of how strong a female bodybuilder is also depends on the man she is being compared to in terms of strength capacity. Exercising for bodybuilding. Slide your butt slightly back towards your shoulders, to create a slight arch in your back. Roll your shoulders up and back, as if you were tucking your shoulder blades into your back pockets. For example, a man whose height is over 5' 5" and wrist is 6" would fall into the small-boned category. BTW, I think my ratio will be a lot higher than. Even if the ratio is perfect, i. If your shoulders aren't stable, this can actually be detrimental to you when you're trying to work on bodybuilding. I warmup slightly different for odd and even weeks. Free Bodybuilding Routines, Exercises, Workouts and information about body building routines new and old, bodybuilding exercises for strength development and physical culture. Sure, you could look in the mirror and use what you see as your way to measure, but seeing actual numbers is the best way to check precisely how well (or not) you're coming along. What is expected of you: Dedicate 20-30 minutes doing these exercises. Alternatively, have a friend take your chest measurement so you can keep your arms down and slightly away from your body. The measurement you arrive at is your horse's heart girth. For the female target, the waist was altered to represent either a smaller (approximately 0. The tricky thing about maintaining good shoulder. The How To Measure Shoulders ebook is a basic fitting guide for new knitters. So you've decided to hit the gym and put on some muscle. Hanging shoulders? Arnold's schwarzenegger's second weakest bodypart behind his legs were his shoulders. Come forward and down to the floor, while keeping your navel tucked in. How to Measure Arm Circumference. Incorporate them into your regular routine, if you notice positive changes. You can do this as much as you like. Work all of your major muscle groups - arms, shoulders, chest, back, abdomen, hips and legs. The common rep range is 8-12 on a flat bench, and will most likely have a longer rest time. There is no need to build a huge bodybuilder type physique unless you're trying to attract Snookie from Jersey Shore. To breathe properly, exhaling in the phase of effort, and breathing in the phase of relaxation. While not every man can have the shoulders of a comic book superhero, heavy overhead pressing and strong lateral work can add to the strength and width of your shoulders. The tricky thing about maintaining good shoulder. The sole objective is to strengthen these muscles, to make them more flexible and build resistance. Lay collar flat. They also did Overhead Press to measure Chris Pratt’s overall strength and gains. Where it looked ridiculous. To relate this to bodybuilding, sculptures of bodies often have a golden ratio between the shoulders since this ratio is naturally pleasing to the eye: In other words, body sculptures of men often have a shoulder-to-waist-ratio of 1. The list you are about to read is based on two factors: EMG tests, which measure the electrical activity of deltoids; and the ability of an exercise to support a load. I’m pretty happy with the measurement, so I’ll do neither. (I also recommend that you take a week to deload before resuming your normal training as your body will probably need a break. exactly how we should best measure volume is unclear. 81) waist-to-hip ratio. Your best proportioned body shape must start by accounting for your height, otherwise there is no way of determining what waist size and shoulder size is too think and too thin. I run a bodybuilding split and get each part in 2 times (With exception of Shoulders and Legs, Thats a personal choice I made because of how quickly my body reacts and grows those muscle groups) So there are ways to run traditional 'Bodybuilding splits' you just need to be intelligent about your managing and frequency. Here are the 10 best ways to measure your body fat percentage. Most of them made sense, except for one…. Principal measures. Your feet should also be line up with your shoulders. Measure the circumference of your upper chest first -- that's the area right above your breasts. The basics: Get strong on overhead presses and other shoulder pressing movements. They’ll just fit a little looser. I grab a set of 5lb dumbbells, and do 8 to 10 reps of side laterals, front raises, and presses. Any bodybuilding program worth its salt is essentially a strength building program and will centrally focus on the principle of progressive overload. Are you one of those this year has a plan, are determined, willing to learn and ready to build the desired muscles then you are in the right place to learn Bodybuilding for beginn. 8 Ways To Avoid Common Shoulder Injuries Caused By Weight Lifting Written by: Jay | Updated: July 9, 2019 Let me preface this post by reminding you that I'm not a doctor, nor am I a shoulder specialist. The Rock claims to eat nearly 5,000 calories per day. ) but these ideal proportions are specifically measured to see what women are attracted to do and have nothing to do with winning a bodybuilding competition. For instance, if your chest is 48 inches and your waist is 30 inches, you would be very close. You don’t even have to do the computation yourself—just note your shoulder and waist measurement and the calculator will do everything for you. By now you probably know that I'm all about setting goals, and more importantly, having concrete ways to measure those goals. I have heard that hammer curls improve width, but I haven't seen much of an improvement in the last couple of months. Most of them made sense, except for one…. 99 Adonis Index. How to build muscle according to evidence-backed science. Then, have them stand with their shoulders relaxed, and locate the shoulder points, or acromion bones, which are at the upper tips of the shoulders. If you are using momentum in a shoulder exercise (with the possible exception of push presses), it means the weight you are using is too heavy. " Casey's departure was not for long however, and his name was to be inserted into the record books. If you want to know the record holder for the biggest arms in the world, then you're in the right place. To get it perfect, I have my hands slightly pointed outwards which makes the bar sit nicely. The basics: Get strong on overhead presses and other shoulder pressing movements. Strangely, nobody is able to definitively state the exact number of muscles in a dog’s body. HGH is also a very complex hormone. Thirty divided into 48 equals 1. Proper nutrition for bigger shoulders. There’s a ton of big, bulky physique out there and an equal number of extremely lean, relatively slender beach bodies too. Who had the best shoulders in pro bodybuilding? Who of the amateurs?. Whether you are using a measuring tape or a Gullick tape, Poliquin recommends that you measure your arm by starting with your arm parallel to the ground. The skinfold calipers are spring-loaded. The problem: You treat deltoids as an afterthought. Put a finger between your body and the tape measure to ensure maximum comfort. Ironically a 'shoulder rub' doesn't tend to actually focus on the anatomical shoulders at all, but instead on the traps which are the muscles that protrude on either side of the neck. The correct way to perform each free weight and isolation training. Have another person help you measure awkward areas, such as your arms. Shoulder abduction angles are more acute when performing the narrow grip bench press. After using the Adonis Golden Ratio calculator, you can now move on to improving your ratio. Austrian Alps: Arnold Schwarzenegger’s Incredible Secret Arm Routine Revealed In the 1970s, there was no need to consult grizzled mountaineers or your dentist’s dog-eared copies of National Geographic to find the world’s most awe-inspiring peak. That lift has increased 40 lbs for similar reps and my shoulders have a bigger "pop" to them for lack of a better term. Olympia titles (2006-2007 and 2009-2010). It's really important to have patience, to stick to your workouts and diet. It's only one take on measurement, so use google to try a few more methods to get a better picture. Sit and Reach Test (general procedure and guide to variations). Firmly plant your shoulders into the bench. This is where the horizontal part of the shoulder meets the vertical part of the arm. Step-by-step guide will show you how to use rowing ergometer correctly, safely and effectively to achieve your dream cardio workout. Pack on muscle in your traps, shoulders, back, legs and glutes with this 5 day/week program. The comparison of how strong a female bodybuilder is also depends on the man she is being compared to in terms of strength capacity. Initial and final steps. This is the equivalent to your waist x 1. But that’s okay-that’s what belts are for. But the way you've broken down these advanced training strategies and compiled them into a 4 week "muscle blitz" is absolutely UNREAL!. This link talks about the "ideal" proportions for your structure. Bodybuilding has evolved tremendously over the past few decades. Today I want to take our next step in the journey to fix those achy and painful shoulders by learning how to properly screen your body to uncover why your symptoms started. Lay collar flat. closer to the forearm, not closer to the hand) the protruding bone. Your best proportioned body shape must start by accounting for your height, otherwise there is no way of determining what waist size and shoulder size is too think and too thin. There really aren't good substitutions for Pull-Ups. They also did Overhead Press to measure Chris Pratt’s overall strength and gains. maybe a little less). Now, if I want to get close to the proportion, I’d have to either gain some circumference on my waist or drop my shoulder size a bit. Of course, reducing the ratio may mean that the shoulder line is smaller than your real size, so the suit won't fit you. Bodybuilding How To Lose Belly Fat Keto Diet Indian Meals Less Common Side Effects on a Indian Non Veg Keto Diet Plan For Weight Loss Keto Diet Bodybuilding How To Lose Belly Fat Keto Diet Daily Meals Keto Diet Plan For Beginners Vegetarian India How To Figure Out The Percentages In A Keto Diet How To Lose Weight Fast On Keto Diet. Bodybuilding posing needs to be practiced as much as the other components of your competition plan such as, gym work, diet and your individual posing routine. No big quads and small glutes, or big biceps and small triceps. A soft measuring tape makes the process easier. ), and (2) the injury risk during competitive sport is. In order to calculate LBM, you need your body fat percentage measurement (See 5 Ways to Measure Body Fat Percentage). The list you are about to read is based on two factors: EMG tests, which measure the electrical activity of deltoids; and the ability of an exercise to support a load. Then do 8 reps in the top third and a final 8 reps in the bottom third. A broad, muscular set of shoulders is often seen as a very attractive trait. Or maybe we just want women to find us more attractive. Your shoulder circumference should measure 1. Measure for the armhole by wrapping the tape measure from the top of the shoulder, down beneath the armpit and back up to the top of the shoulder. To measure a horse's length, measure (in inches) from the point of the shoulder to the point of the rump. HOW TO BENCH PRESS & 3-TIPS GUIDE BENCH PRESS GRIP Avoid injury by this simple fix. Side Chest Pose. The face pull: This exercise is useful for creating pronounced, striated rear delts. More than perhaps any other joint in our bodies, the shoulders demand close and careful attention. The following explanations and videos will show how to measure for a dress shirt and create. If your shoulders are healthy, you must be doing the right things to strengthen them. com is my sincere attempt to help you get the best results from your workouts. The shoulder joint is one of the most vulnerable joints in the human body. Here are 6 proven exercises that will make you look stronger, wider and bigger. Lock your elbows and raise the weights together until horizontal, then slowly lower them back down. …A gentlemen never tells. In measurement, body proportions are often used to relate two or more measurements based on the body. You should see no divots or wrinkles in the shoulders anywhere. Hammer Strength was the first to explore the ergonomic advantages of independent converging and diverging arcs of motion. net4direct. Apparently people find men with ratios of 0. 10" Multiply this figure be you wrist size. One way to measure your body fat is with a device called a caliper. There is very little evidence, almost none, to lowering/preventing shoulder pain by fixing a forward head posture. exactly how we should best measure volume is unclear. And here are some exercises. trapeza, four-sided or four-legged table. ) Enter the 3 values. Jackson and Ronnie Coleman. I warmup slightly different for odd and even weeks. The Dumbbell Side Lateral Raise: The lateral raise is one of the best exercises for those looking to build shoulders like boulders. E? what do your shoulders measure from delt to delt, not circumference (around) having wide shoulders is the epitome of a great physique, phil gets hammered for being narrow. But the way you've broken down these advanced training strategies and compiled them into a 4 week "muscle blitz" is absolutely UNREAL!. Follow this measurement pattern starting with your height --> ideal waist --> ideal shoulders and you are on your way to building your best proportioned body. For that reason, they argue, the triceps need all of that work to grow. For example, the front raise is one of the most common shoulder exercises and is isolated primarily to the sagittal plane and targets the anterior portion of the deltoid. The Shoulders workout includes a Superset of Lateral Raises, Front Raises, and Rear Shoulder Raises. Grip width affects the shoulder angle during the sticking region in the bench press, where shoulder abduction angle is more acute and flexion angle is greater at the start of the sticking region using a narrow grip compared to medium and wide grip widths. To measure shoulder width, make sure the person being measured is wearing a shirt that fits well so the seams can be used as a guide for the tape measure. What is expected of you: Dedicate 20-30 minutes doing these exercises. For example, a man whose height is over 5' 5" and wrist is 6" would fall into the small-boned category. Waist: Measure the circumference of your waist. You want the shoulder seams of the jacket to end at the end of your shoulders – where they start curving down to your arm, basically. And they are not. So onto bodybuilding as a diabetic. Use a tape measure or Accumeasure Myotape to get a reading for all the major muscle groups and relevant areas for improvement. A peptide is simply a sequence of amino acids. If you're still not confident in the numbers you recorded, ask a tailor or professional seamstress to take your measurements for you. You measure your shoulder circumference as follows: Stand upright with your arms comfortably at your sides (no flaring your elbows or spreading your lats), and have a friend wrap a measuring tape around your shoulders and chest at its widest point. Muscle Measurements. what is your shoulder width measurement? Whats W. To complete a repetition, the trainee lowers his/her BODY , maintaining a straight back, until the upper arm is parallel with the ground, then returns to the start position. The sport of bodybuilding is all about the pursuit of building a Lean Muscular Physique. Nerd Fitness: A fitness website for nerds and average Joes. Slide your butt slightly back towards your shoulders, to create a slight arch in your back. Find Strength in Numbers! Hit your Fitness Goals by Joining the Largest FREE Fitness Community! User Profiles, Progress Photos, Workout Tracker & More!. In other words, keep your right foot in a vertical line with your right shoulder, and your left foot in line with your left shoulder. The shoulder complex relies on muscles to provide dynamic stability during its large range of mobility. Use the tape to circle your waist (sort of like a belt would) at your. In earlier blogs, several photos of Mark Henry have appeared and Joe Roark, the creator of a fascinating and authoritative forum-IronHistory- suggested that some sort of measurement of Mark's shoulders should be made as it appeared that he might have the broadest shoulders on record in the iron game. This is usually right around the top of your armpits. Aesthetics: Basically, you will look good with a better posture and this is the best reason in my book to fix posture. Pack on muscle in your traps, shoulders, back, legs and glutes with this 5 day/week program. But the way you've broken down these advanced training strategies and compiled them into a 4 week "muscle blitz" is absolutely UNREAL!. Measure under the same conditions each time, such as wearing the same clothes (or none at all). maybe a little less). It's a big contract, so do not neglect them. Measurement Guidelines. The Shoulders workout includes a Superset of Lateral Raises, Front Raises, and Rear Shoulder Raises. Then, still moving just your shoulders, move it back the same way, over your head and then down behind your head to the starting position. The exercise everyone turns to is the Lat Bar Pull-Down and while it seems a perfect substitute and can help with lat development, it isn't going to be anywhere near as effective as the Pull-Up. Below are just a few shoulder exercises you may want to consider:. And it’s often said that complete deltoid development is what completes a physique. To complete a repetition, the trainee lowers his/her BODY , maintaining a straight back, until the upper arm is parallel with the ground, then returns to the start position. How to measure your waist: Measure around your waist at about navel level. Biceps -- 2. Bigger arms, bigger body and bigger breasts will always be attractive. Pack on muscle in your traps, shoulders, back, legs and glutes with this 5 day/week program. Ironically a 'shoulder rub' doesn't tend to actually focus on the anatomical shoulders at all, but instead on the traps which are the muscles that protrude on either side of the neck. Check out a typical bodybuilding routine for the triceps: Dips: 4 sets of 10-12 reps with a 90 second rest period. Men’s suits sizes are generally based on the circumference of the chest, which results in a smaller ratio. Sylvia Kim, D. Using a tight grip (around the shoulder width), lift the tape from the rack and hold it straight up with your arms. Lock your elbows and raise the weights together until horizontal, then slowly lower them back down. See his bodybuilding diet:. A cloth measuring tape is a good option or you could use one specifically made for taking body measurements, such as the MyoTape Body Tape Measure. But the way you've broken down these advanced training strategies and compiled them into a 4 week "muscle blitz" is absolutely UNREAL!. It took a long time, but they are now one of my most stand out body parts. Anyway, the comeback has been long and frustrating. It is rare that women reach the strongest trained male range. Lie on a flat bench. 3- If you’re trying to lose fat, focus on getting your waist measurement to fit the Adonis Index, as determined by your shoulder measurement. Calipers are easy to read, accurate, require no electric current and are cheap to buy. 5 for you chest measurement. What is expected of you: Dedicate 20-30 minutes doing these exercises. @coolguy1993 my stats are: waist 29-30'' was smaller before bulk^^ legs 22" calves 14" biceps 12. If possible, have someone else do the measuring for you. Get on your hands and knees, ensuring your hands and knees are under your hips. veganbodybuilding. My shoulders measure about 49 inches around, which means my Index is about right (30. This entry was posted under Bodybuilding, Exercise Technique, Fitness Tips, Injuries. How to measure and convert food quantities in order to properly calculated your calorie intake, which you absolutely need to know. Vegan Bodybuilding is becoming a lot more mainstream than it used to be. Supersize Your Shoulders Using Light Weight Supersets Building cannonball sized shoulders are critical for building that desirable v-taper physique. See his bodybuilding diet:. By providing the body fat calculator with information about age, weight, gender, the body fat calculator can provide general information on body fat percentage. It is rare that women reach the strongest trained male range. How to measure your waist: Measure around your waist at about navel level. Men’s suits sizes are generally based on the circumference of the chest, which results in a smaller ratio. Technically, the shoulder can take a lot of abuse, but once it's hurt - it's never the same. maybe a little less). Bodybuilding Methods and Traditions: Part I: Bodybuilders have used a number of methods for building muscle. The common rep range is 8-12 on a flat bench, and will most likely have a longer rest time. Engage your core. The shoulder complex relies on muscles to provide dynamic stability during its large range of mobility. The perfect physique. The measurement you arrive at is your horse's. Olympia Ronnie Coleman and two-time Arnold Classic winner Kevin Levrone both swore by it as the lower-body mass-building movement. Don't rush through it. Place your hand on your opposite shoulder and keep the arm relaxed. GROW YOUR SHOULDERS Using Only Dumbbells: 5 Exercises. I've never seen a guy who had too big a sweep on his lateral delts. Do you know of any? Feel free to post pics of guys with huge lateral delts. trapeza, four-sided or four-legged table. Measure around your shoulders, either standing with your hands at your side (may be inaccurate due to back growth) , or you can set a back/double bi and try to measure around the shoulder itself. Keeping your elbows firmly at your side and slowly raise the bar until your forearms are upright. The bench press is often used to measure a guy's power. Bigger arms, bigger body and bigger breasts will always be attractive. The system is based on the concept that ideal male proportions occur when the circumference of the shoulders to that of the waist is a golden ratio. Shoulder bursitis is a common cause of shoulder pain. In all of the years I've been a personal trainer, my favorite tape measure is the myotape (You can get yours here on amazon). Test one I get about around 1. Muscle Size Goals: 1. Facebook Twitter Google+ Pinterest The Adonis Index Ratio The adonis index ratio. The front lat spread is the first of the eight mandatory poses you have to do in a bodybuilding competition. uk It could be argued that the shoulders also represent an attractive muscle group to have developed. How to Measure Your Thighs. So onto bodybuilding as a diabetic. Measure three times for each and average the three. Shoulders (15, 15. Measure at the largest point around the butt. Place one end of the tape measure at the fullest part of your bust, wrap it around (under your armpits, around your shoulder blades, and back to the front) to get the measurement. Big traps are certainely impressive but do take away from shoulder width. ) Slowly raise your arm to the side until your arm is level with your shoulder (photo A). How to get broad shoulders: Unlike getting a slim waist, you'll have to build significant amounts of strength and muscle in your upper body to separate yourself from the pack. Not only will this help you maintain proper form, but it can also help direct which weight is appropriate for the exercise you are doing. It has helped hundreds of people catapult their strength to new levels and now it can do the same for you, as long as you are willing to put in the work. Position each foot below its corresponding shoulder. ADVANCED BODYBUILDING. Chest: Measure the circumference of your chest. Take your measurements at least twice and take the average of both measurements to get your final numbers. After the second stop, return the tape to the starting position while breathing and pushing the penis using the triceps. com BodySpace profile (Lyraka) but not sure of the correct method for measuring the shoulders. Measure from center of collar button to far end of opposite buttonhole. I grab a set of 5lb dumbbells, and do 8 to 10 reps of side laterals, front raises, and presses. Achieve the Adonis Effect by building your chest muscles and slimming your waist until these measurements are equal to the Golden Ratio.