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This is an excellent movement. but what if you could drop your chest lower than hand level and further stretch the Pecs during the movement? Well. you are well aware of the importance of working your LEGS to help make this happen. These variations will change the way you look at bodyweight training and the results you get from it forever more. During a standard push-up you lower your chest to the floor and press until arms are extended. Variation #1: Each of these can be done with ADDED WEIGHT! Whether you¶re holding a dumbbell between your feet.Are you looking to shred your upper body? Do you want to develop chiselled iron like musculature in the chest. it is important to mention a couple key concepts. I¶m not talking about ridiculous ³can¶t scratch your own back´ obesity style mass. You may be asking how do I increase ROM? Accomplishing this depends on the exercise. period. That being said. use resistance tubing. By now. I¶m talking about athletic Adonis style mass. you do. back and abs? If you¶re like most people out there. Variation #2: ROM (Range of Motion) increase. Increased ROM when performed correctly means greater muscular activation which leads to greater results. have a plate resting on your back or are using a weight belt and chain. Hormonal increases due to leg work INDIRECTLY improve your upper body. one thing remains the same: increased resistance (weight) means increased results when form and intensity are maintained. I¶m speaking of the following tried and tested Upper Body Bodyweight exercises: THE TOP FIVE UPPER BODY BODYWEIGHT EXERCISES y y y y y Pull-ups Chin-ups Push-ups Dips Leg Raises Before we get too far into how each of these exercises is going to carve up your physique like never before. . Let¶s take Push-ups for example. if you have read many of my other articles. I want to take a moment now to focus on five exercises that DIRECTLY affect the previously mentioned muscle groups. arms. The addition of resistance is a superb way to take a typical body weight exercise to a new level and blast your lean muscle growth to levels off the charts. shoulders. I¶ll tell you what that means.
Either way. There are a number of options out there. for the price the POWERTEC Basic Trainer is one of the best in the market. The POWERTEC Basic Trainer can handle whatever weight you throw at it on this exercise. Okay. Let me put it this way. if you are 300 pounds you can still strap on 100 pounds for added resistance! What is the end result? A better physique. It is sturdy with plenty of functionality. Abdominal. the Lats are greatly stimulated. That means you can work through insanely effective ranges of motion with added weight. the V-Taper that is. Push-up equipment is necessary. but. Beyond that you can strap on additional weight if you find regular Pull-ups get to be too easy for you. For example. if you are doing Pull-ups for reps with a total of more than 400 pounds YOU ARE RIDICULOUS! Once you see the awesome results in your Lats you are surely going to want to do the same for your Biceps and Mid Back with« . Dip. What¶s more is that the biceps get some good work too. The Pull-up: There isn¶t much better for the Lats than the old fashioned Pull-up. Handle placement and adjustability make the ROM optimal and the construction of the Basic Trainer allow it to handle 400 POUNDS. okay! Let¶s get into what each exercise will do for you. Better yet is a combo that has all of these capabilities in one saving space and money. If you work focus on your Range of Motion you¶ll notice a crazy pump in the rear-delts after your sets as well. The overhand wide grip fully activates the Lats and develops the Cobra like back. You can also do a standard pull-up in the normal arcing patter.So what do you need to make these variations happen? A collection of Pull-up. The movable bar at top allows you to pull-up directly on the centerline if you like without hitting your head. The POWERTEC BASIC TRAINER allows you to complete all five of the mentioned exercises while allowing you to work through both Variations #1 and #2 as discussed for maximum results. On the Basic Trainer you can work through an awesome ROM. Perhaps the only thing better are weighted Pull-ups.
That leads us to« . You can also increase the ROM as mentioned before. ³What does this do differently than the Pullup?´ The underhand grip recruits greater activation in the biceps and mid back. The result of this is bigger arms and a thicker back.: The Chin-up: The POWERTEC Basic Trainer¶s movable bar makes Chin-ups possible on the same apparatus whereas on others this may not be possible with the same ROM. Either way added weight changes the workload. Does that sound good? Well if you are looking to develop the physique mentioned at the beginning of the article it should! What else would you need to enhance towards that end? A Chest to match your new back which leads us to« The Push-up: One of the simplest and yet most effective upper body exercises in existence. You ask. You can have a partner place a weight on your back or stretch a resistance band over your back and hold the ends in your hands. On the POWERTEC Basic Trainer there are handles to make this possible. This is the Great Grand Daddy of Chest Development. I want to remind you to try adding some resistance. More reps more reps more reps« That¶s what most people think of to get more results. But with a great chest you are going to ³shelf it up´ and have arms to match. This allows you to drop your chest below hand level. Increases ROM and/or resistance increase means you will shred up your chest like never before.
However you do it. Personally I like to start with hanging from the Pull-up bar when I¶m fresh. The pelvis needs to crunch towards . Then as I get more fatigued I move to the Back/Arm Rest Version. You can work Bent Leg or Straight Leg. Either option will work. the triceps make up the larger portion of the upper arm. What¶s most important here is to focus on the pelvic tilt.Dips: This is the perfect exercise to work on the lower portion of the chest. It also works the triceps. Also let¶s not forget the effect Dips have on the shoulders. The main thing to remember is that the rectus abdominis muscles (The Six Pack) is responsible for pulling the ribcage towards the pelvis and vice versa. To expedite the results you can add some weight to the movement. you will feel the massive increase in work in the way of a blasted Pecs and Triceps. You can do then hanging from the Pull-up bar or if you are using the POWERTEC Basic Trainer you can use the Leg Raise Back/Arm Rest as well. So if you are looking to develop your Six Pack can perform either movement for the results you desire. Holding a dumbbell between the feet or using a weight belt and chain for adding a plate will suffice. Leg Raises are a great option. Holding a weight between the feet is another variation to take it to another level. The good ol¶ dip also helps shape the shoulder thus adding to the V-Taper! Now if you have all of the afore mentioned results there is probably upper body«RIPPED ABS! That leads us to« Leg Raises:Training the Abs brings up tons of debate material. What does this mean? Well that means if you focus on the triceps you will experience a significant increase in arm size in relatively short period of time. As you may know.
Training on the POWERTEC Basic Trainer (Standard) Push-Ups: 5×10-30 Pull-Ups: 5×5-20 Hanging Leg Raise: 5×5-15 Chin-Ups: 5×5-20 Dips: 5×10-20 Knee Raises: 5×10-20 These exercises are done with a 20-60 second rest between each set. allow me to take a moment and put together a Few Workout Routines on the POWERTEC Basic Trainer. Training on the POWERTEC Basic Trainer (Dual Circuit Style) Circuit #1: (4 Rounds) Pull-Ups: 4×5-20 Push-Ups: 4×10-30 Hanging Leg Raise: 4×5-15 Circuit #2: (4 Rounds) . Use these programs to help you in reaching your ripped physique goals. Solid lean mass gain will result with this type of training and proper nutrition. If you are doing this correctly you will thoroughly activate the rectus abdominis and be well on your way to developing your ripped six pack.the ribcage. There you have it«A list of the best Basic Bodyweight exercises to become an Upper Body Adonis. This is a straight forward way to do the traditional exercises. But what good is a list? It means nothing if you don¶t use it and push to your absolute limits! How are you going to push to your limit? Are you going to work extra hard on your ROM or are you going to strap on additional weight for added resistance? Are you going to increase your intensity my decreasing your rest time between sets? All of these are great options! Before I leave you. As mentioned previously in the article. With or without added weight. feel free to add some weight to take it to a new level. If you are looking to increase your endurance and want a metabolic boost try the following Dual Circuit Style Routine. if you focus on solid form with good ROM and great intensity you will get results.
one of these routines WILL do the trick. If that is the case then do the following One Set MAX REP in 60 Seconds Routine. or Flash Speed Training you will find it here. Let¶s say just for argument sake that you are really crushed for time«I¶m talking crazy crushed. If you are looking for Traditional. Like you only have 6 minutes and want to train your entire Upper Body in a flash. Perform these workouts regularly and you will prime your body to attain the shredded shape and conditioning that everyone wants.ianlauer. CSCS www.Chin-Ups: 4×5-20 Dips: 4×10-20 Knee Raises: 4×10-20 In the dual circuit you will move through each circuit with zero rest between exercises and only 60 seconds of rest between each round. Circuit.com . Even if it¶s not the case you should try this one! Training on the POWERTEC Basic Trainer (FLASH WORKOUT/ One Set MAX REP in 60 Seconds) Pull-Ups: MAX Reps in 60 Seconds Dips: MAX Reps in 60 Seconds Knee Raises: MAX Reps in 60 Seconds Chin-Ups: MAX Reps in 60 Seconds Push-Ups: MAX Reps in 60 Seconds Hanging Leg Raises: MAX Reps in 60 Seconds Depending on the day and your situation. Hop on the Basic Trainer and make it happen today! Ian Lauer. The end result is always the same. It¶s time to get to pushing and pulling for YOUR RESULTS.
com forum. and a sponsored athlete of Team Sci-Fit. Fitness Director of Cooking Me Skinny. www. from basic weight lifting to look good and live healthier. Fitness Model and a Certified Strength and Conditioning Specialist via the NSCA (National Strength and Conditioning Association) as well as Certified Spencer Pilates Instructor through NESTA (National Exercise & Sports Trainers Association). Team Powertec member.powertecfitness. He went to graduate school and earned a Master¶s degree in Acting at Wayne State University. he acted professionally and performed in a number of stage productions. After graduating. a new national weight loss program launched fall of 2010.com . Powertec manufactures an entire list of strength equipment for both domestic and commercial use. Powertec is a trusted brand in Weight Training and Fitness Home Gym Equipment based out of Los Angeles. Ian is now the Asst.com mag.About the Author Ian Lauer is an Actor. to functional training development being used in improving athletic performance. Ian graduated from The College of Wooster with a degree in Chemistry with a minor in Theatre.powertecfitness.powertecfitness.
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