Blast Strap Push Ups: Chest Exercise

This is a great variation on the push up exercise. I use “Blast Straps” in the video below, you can get these somewhere on the internet just search for em’. My athletes and fitness clients use this exercise on our upper body repetition or bodybuilding days. We usually perform this for high reps and burn out sets, great for getting …

Chin Up Variations

I once heard that chin ups are the squats of the upper body! This basically means that its and essential exercise for upper body development. It is also that best indicator for realtive strength capacity, and relative strength is the best indicator for speed. So do these if you want to be strong and fast! 1. is band chin ups …

Dynamic Flexibility Routine 1

This routine is used to get my athletes and fitness clients warmed up and ready for a kick ass workout. The routine is as follows: 1. Jumping Jacks x 10 2. Split Jacks x 10 3. Power Skips 4. High Knee Tuck 5. High Knee Run 6. Quad Stretch 7. Butt Kick Run 8. Figure 4 9. Straight Leg March …

Stiff Leg Deadlift Leg Exercise

Primary Muscle: Hamstrings Secondary Muscles: Lower back, glutes, shoulders, lower back, upper back Equipment Needed: Barbell Mechanics Type: Compound Proper Exercise Technique: Pick up a barbell off the ground using power from your legs (not your back). Space your feet slightly narrower than shoulder-width apart and hold the bar with an overhand grip just outside of your legs. Keeping a …

Front Squat Leg Exercise

Primary Muscle: Quads Secondary Muscle: Glutes, Hamstrings, Calves, Back Equipment Needed: Barbell, Squat Rack Mechanics Types: Compound Proper Technique: Step into the squat rack and adjust the pins so that the bar will rest at about shoulder-height. Cross your arms in front of your body so that they are parallel to the ground and rest the bar across the front …

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Dumbbell Military Press – Shoulders/Chest exercise

Main Muscle Worked: Shoulders, Chest Other Muscles Worked: Triceps, Shoulders, chest Equipment: Dumbells Mechanics Type: Compound Preparation: Position dumbbells to each side of shoulders with elbows below wrists. Execution: Press dumbbells until arms are extended overhead. Lower and repeat.

Front Plate Raise – Shoulder Exercise

Main Muscle Worked: Shoulders Other Muscles Worked:Shoulders Equipment: plate of weight Mechanics Type: isolation Tips: Stand with a dumbbell in each hand, palms facing backward. Your feet should be about shoulder width apart. Maintain a slight bend in your elbows throughout the exercise so that your arms are straight, but not quite locked. Lift the weight in your left hand …

Dumbbell Lateral Raises

Main Muscle Worked: Shoulders Other Muscles Worked: Front, rear, and side delts Equipment: Dumbbells Mechanics Type: Isolation Tips: Stand upright, with your feet about shoulder width apart and your arms to your sides. Hold a dumbbell in each hand, with your palms turned toward your body. Keeping your arms straight, lift the weights out and up to the sides until …

DB Swiss Ball Bench press – Chest Exercise

Main Muscle Worked: Chest Other Muscles Worked: Triceps, Shoulders Equipment: Dumbbells, Swissball Mechanics Type: Compound Swiss Ball Dumbbell Press You will need to purchase a heavy-duty Swiss ball for this exercise or hopefully your gym has one, they can usually be found in the Aerobics room. Lie on the Swiss ball with the shoulders and upper torso on the ball …

Barbell Pushups – Chest Exercise

Main Muscle Worked: Chest Other Muscles Worked: Triceps, Shoulders Equipment: Barbell Mechanics Type: Compound This is a good supplementary exercise to any of the barbell or dumbell chest exercises. This exercise works very good in high rep format from 20 and above for a good pump. Key points to remember ar e to keep your elbows at 45 degree angles, …