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Petar Klancir is an IFBB Pro, endurance athlete, and transformation coach, and it\u2019s easy to see why he is also known as the \u201cCroation Colossus<\/a>.\u201d Fortunately, the big man is always happy to share his methods for adding mass, and in a recent Instagram post revealed the five moves that bring monstrous gains.<\/p>\n \u201cFive essential exercises for a complete upper body pump,\u201d schooled Klancir, as he revealed the method behind his muscle for more than a million Instagram followers. Here\u2019s the plan for replicating the big man\u2019s reps yourself.<\/p>\n \u00a0<\/p>\n \u201cBuild your upper chest with more size and shape,\u201d said Klancir of the incline dumbbell press<\/a>, a move that targets the upper pectoralis major in addition to the anterior deltoids of the shoulder, and even the triceps. Second up was the seated dumbbell shoulder press. \u201cGrow bigger shoulders and a stronger frame,\u201d enthused the Croation coach. Indeed, the shoulder press<\/a> taxes a wide range of muscles including the anterior and lateral deltoids in the shoulder, along with the traps in the middle and lower back, and the triceps once again.<\/p>\n For his third move, Klancir noted that lateral raises \u201cbuild wider delts, for the V-taper look.\u201d While a narrow waist is a critical part of the V-taper, wider shoulders are essential to start this shape strong. Next up were incline preacher curls which can be done on the preacher bench<\/a> or by raising a regular bench up into an incline. \u201cStretch and grow your biceps for more arm size,\u201d said Klancir. Preacher curls target the short head of the bicep very effectively because unlike regular curls, the bench provides support leading to a stricter form. In fact, you may find that you need less weight to activate your biceps this way.<\/p>\n Klancir concluded his shirt busting upper body session with the triceps pushdown machine. \u201cAdd bigger, fuller arms, with more triceps mass,\u201d advised the IFBB Pro. This workout illustrates that gains do not necessarily need long and complex workouts to be effective. The popular coach said that that you can \u201cexplode your upper body with five exercises,\u201d and if his own results are anything to go by, we\u2019ll be repping them too!<\/p>\n To follow Petar Klancir on Instagram, click here.<\/a><\/strong><\/p>\n<\/p><\/div>\nPetar Klancir\u2019s 5-Move Upper Body Workout Routine<\/h2>\n
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How Does This 5-Move Upper Body Routine Drive Muscle Growth?<\/h3>\n