Chris Evans – Captain America

Chris Evans Workout for Captain America: The First Avenger

Captain America: The First Avenger was the movie that catapulted Chris Evans into the Hollywood limelight, particularly as a certified lead actor. The 30-year old Evans was warmly received by fans and critics alike as the shield-wielding super soldier. While Evans had earlier appeared as another superhero as the Human Torch in the Fantastic Four series, Captain America: The First Avenger is undoubtedly Evans’ most memorable performance to date. In order to prepare himself for the role of Captain America, Evans worked with celebrity personal trainers for extensive and exhausting workouts that beefed up his frame and made him look more convincing for the movie.

Pre-Captain America

Even before Evans donned Captain America’s iconic suit, he had long been considered as one of Hollywood’s sexiest men. He particularly stole the limelight from his other co-stars in the Fantastic Four movies as the happy-go-lucky Johnny Storm who transforms into the Human Torch. His role in the said movies even had him landing a spot on the 101 Sexiest Celebrity Bodies by E! Television.

However, Evans is the first to note that he is not much of a gym rat compared to other Hollywood stars. Evans says that he even despises treadmills and diets, and doesn’t pay a lot of attention to workouts either. Evans shares that he had been consistent in his exercise since high school, and that consistency had helped him in developing a sexy and ripped body.

His Exercises

Chris Evans considered many celebrity personal trainers in choosing an expert who could help him prepare for the Captain America movie. In preparing for the role, Evans mostly performed bodyweight exercises since he was always on the road and didn’t have the luxury of having a gym where he could regularly go to.

Evans did a lot of push-up exercises such as clap push-ups, T push-ups, handstand push-ups, alternating push-ups and the traditional push-ups.  The push-up exercises enabled Evans to develop his chest and arms, bulking up his body in the process to make him more imposing as Captain America.  The actor also performed pull-up exercises ranging from wide-grip, narrow, and explosive pull-ups. The pull-up exercises that Evans did consisted of holding 15-kilo weight in between his feet with three sets of 10 to 12 repetitions.

Again, due to the lack of access to gym as he was always on location shooting, Evans had to improvise and do bodyweight exercises like lounge, bodyweight squat, lunge and burpee.  Evans mixed up the exercises. He normally would do as many repetitions in 30 seconds before resting for two minutes. He repeated the exercises until his body could continue to hold up.

When he had the opportunity to work out in a gym, Evans also incorporated compound lifts with his bodyweight exercises to speed up his bulking.  Some of the exercises that Evans did to bulk up include dead lifts, squat, front squat, bench press, chest press, cable chest press and lunges.

Evans performed different exercises targeting different grips and angles for the chest. His personal trainer had him performing incline presses with variations like close grip, bench flies and press-ups with the feet raised.

Evans also did a lot of cardio exercises to prepare him for all the running and jumping in the movie.  The celebrity personal trainers who worked with Evans had him running several sprints in between his workouts to improve his conditioning.


Diet was an important facet of Evans’ preparation for the movie. He followed a high-protein diet that allowed Evans to build more muscles and burn off fat quickly.  He also took a lot of vitamins to improve his immunity especially with the high impact workouts that he had to do and the tasking shoots he had to face.

The hard work and dedication paid off for Evans as Captain America: The First Avenger was one of the biggest hits of 2011. It also secured him two more sequels to the movie plus a role in the much-anticipated Avengers movie in 2012.