THERE ARE FEW physical attributes guys care about more than a strong chest. Bulging biceps and chiseled abs round out the remainder of the torso, sure—but as anyone who's seen a superhero movie ...

As cultural standards for bodies change, so to do the idealized ones we see on TV—and that includes our favorite superhero cartoons.

All the said, the focus is still on the chest. You'll press and fly your way to superhero status—all you have to do is work hard and follow the plan. Want to try the program? You'll need to ...

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STAND STRAIGHT. PLANT your feet wide. Puff out your chest. Make two fists and hold them at your sides. Do you feel like a superhero? Even if you can't leap tall buildings in a single bound ...