Sunday, April 8, 2012

Static Pull-up/chin-up

Pull-ups/Chin-ups are a great exercise for the middle/upper/side back, core and biceps but many people avoid them because ... well they're quite difficult for most weekend warriors. So what's the best way to learn? In my humble opinion static pull-ups/chin-ups a great variation for beginners. First place yourself under a pull-up bar (if you don't have a gym membership, you can find such at playgrounds and parks. You can also buy a pull-up bar for your door-frame but... at your own risk as it can damage your wall or make you fall very easily). Then, depending on the height of the bar, jump or use a chair to elevate your body; grab the bar with an overhand grip (underhand grip for chin-ups) and keep your head above the bar as long as you can. Drop and repeat. Do 3-5 reps. Simple isn't it? Well not that easy in the beginning but it's a great way to build strength for "real" pull-ups and chin-ups.

Pros:

  • Works many muscles in the back, upper-body and core.

Cons:

  • You will need a pull-up bar.

Static pull-up

Static Chin up

Saturday, March 3, 2012

POLL: Do you only use bodyweight exercises?

Obviously I'm a strong advocate of bodyweight exercises: many can be done at home, are convenient and work many muscle groups. However I also believe in "diversity" and like to incorporate free weights and other pieces of equipment in my workout routine. What about you dear readers?

Do you only use bodyweight exercises OR bodyweight exercises plus equipment such as free weights, elastic bands, machines.
 
 



  
pollcode.com free polls 

Wednesday, February 1, 2012

Wide Push-ups

The wide push-up is an interesting variant of the classic exercise. It heavily involves the chest while still working the core, triceps and shoulders. Start in a standard push-up position with a wide stance (hands should be placed outside of the shoulder area). Go down in controlled manner then go back up. Do 3-4 sets of 8-12 reps.

Pros:
  • Great upper-body workout.
  • Underrated core exercise. 
  • Can be done anywhere.

Cons:
  • None.


Tuesday, January 10, 2012

The Power of Push Ups













Push-ups are not for sissies.Want proof? With a regular stance, you're pressing roughly 60% of your bodyweight at the top position. At the bottom it's about 75%. Don't believe me? Do push-ups on a scale and you'll see. Not so bad considering how much weight you can bench-press.