by
healthy_blogging
Constant challenge is the key to increased functional strength. Push ups, one of the greatest functional exercises ever created, become even better when you ratchet up the difficulty. Today I'm going to show you how to do an advanced push up using a stability ball.
Benefits of stability ball push ups include:
stronger biceps
stronger chest
stronger core
increased balance
This is an exercise that fitness athletes should definitely add to their training routine.
How To Do Stability Ball Push Ups
Stability ball push ups are very straight forward. To do this exercise, you'll need a ball (stability, bosu, volleyball, basketball) and a flat horizontal surface free of foot traffic. This is an advanced exercise, so before you begin, make sure that you can perform at least twenty basic push ups.
Set the ball on the floor. Place your hands on either side of the ball. Next, extend your legs behind you while balancing weight on the balls of your feet. Allow your chest to touch the stability ball. Make sure to keep your back perfectly straight; arching could seriously damage your spine. Now, while keeping your arms close into your sides, use your chest and arm muscles to push up from the ball. At the top of the move hold for a two second count then return to the starting position.
Repeat nine more times, stop then go again for a total of thirty reps (ten reps per set).
This exercise is going to tax your balance which means that your muscles will need to work hard just to maintain stability making it a fantastic for developing functional strength.
If you practice them regularly, it will help your benches, dips and other chest training exercise.
"How To Do Stability Ball Push Ups" copyright 2012 Great Chest and Whole Body Workouts. All Rights Reserved.
Monday, June 18, 2012
Monday, May 28, 2012
Great Chest and Whole Body Workouts: How To Do Reverse Barbell Wrist Flexes
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healthy_blogging
Strong wrists are a component of functional strength. They're necessary for gripping and carrying heavy objects; unfortunately some people have absolutely no clue as to how to make their wrists stronger. Today I'm going to show you an easy wrist flex exercise.
How To Do Reverse Wrist Flexes
You'll need a fixed barbell for this exercise. Start out with a warm up set. Grab a light weight fixed barbell (five pounds on each end) and place the barbell behind your back. Stand up straight. Make sure that your arms are fully extended behind you with your palms facing away from your body. Now, flex your wrists, this action will lift the barbell upward. Now, return your wrists to the starting position. That's one rep. Do this nine more times to finish up the warm up set.
Now choose heavier weights. Do three sets of ten reps, this will give your wrist muscles a good workout. If you practice this exercise on a regular basis, your wrists will become stronger and more flexible.
"Great Chest and Whole Body Workouts: How To Do Reverse Barbell Wrist Flexes" copyright 2012 Great Chest and Whole Body Workouts. All Rights Reserved.
healthy_blogging
Strong wrists are a component of functional strength. They're necessary for gripping and carrying heavy objects; unfortunately some people have absolutely no clue as to how to make their wrists stronger. Today I'm going to show you an easy wrist flex exercise.
How To Do Reverse Wrist Flexes
You'll need a fixed barbell for this exercise. Start out with a warm up set. Grab a light weight fixed barbell (five pounds on each end) and place the barbell behind your back. Stand up straight. Make sure that your arms are fully extended behind you with your palms facing away from your body. Now, flex your wrists, this action will lift the barbell upward. Now, return your wrists to the starting position. That's one rep. Do this nine more times to finish up the warm up set.
Now choose heavier weights. Do three sets of ten reps, this will give your wrist muscles a good workout. If you practice this exercise on a regular basis, your wrists will become stronger and more flexible.
"Great Chest and Whole Body Workouts: How To Do Reverse Barbell Wrist Flexes" copyright 2012 Great Chest and Whole Body Workouts. All Rights Reserved.
Monday, May 14, 2012
How To Do Preacher Curls
by
healthy_blogging
Lots of guys want large, powerful biceps but don't know where to start. Today I'm going to show you how preacher curls can increase the size and strength of your biceps.
How To Do Preacher Curls
You'll need a preacher bench, barbell and weight plates for this exercise. This is an isolation exercise which targets the bicep muscles. Start out with a warm up set. Begin by placing one five pound weight on each end of the bar. Grasp the bar with a supine grip (palms facing up). Sit down on the bench and keep your back straight. Make sure that your chest is in contact with the preacher pad. Place your arms on the curl pad making sure they are at a 45 degree down angle.
Now, with your arms extended, use your bicep muscles to lift the bar in a curling fashion until the bar is within one inch of your face. Now lower the bar to its starting position. Do this for nine more reps.
You've finished up the warm up set and ready for the real workout. Begin by adding more weight. To build bigger, stronger arms, perform low reps with heavy weights. Aim for three sets of 4 - 6 reps. As you become stronger, gradually increase the amount that you lift.
The barbell preacher curl is a difficult exercise for beginners, but it's an excellent way to increase the circumference of your biceps. Stick with them and you'll see results.
"Great Chest and Whole Body Workouts: How To Do Preacher Curls" copyright 2012 Great Chest and Whole Body Workouts. All Rights Reserved.
healthy_blogging
Lots of guys want large, powerful biceps but don't know where to start. Today I'm going to show you how preacher curls can increase the size and strength of your biceps.
How To Do Preacher Curls
You'll need a preacher bench, barbell and weight plates for this exercise. This is an isolation exercise which targets the bicep muscles. Start out with a warm up set. Begin by placing one five pound weight on each end of the bar. Grasp the bar with a supine grip (palms facing up). Sit down on the bench and keep your back straight. Make sure that your chest is in contact with the preacher pad. Place your arms on the curl pad making sure they are at a 45 degree down angle.
Now, with your arms extended, use your bicep muscles to lift the bar in a curling fashion until the bar is within one inch of your face. Now lower the bar to its starting position. Do this for nine more reps.
You've finished up the warm up set and ready for the real workout. Begin by adding more weight. To build bigger, stronger arms, perform low reps with heavy weights. Aim for three sets of 4 - 6 reps. As you become stronger, gradually increase the amount that you lift.
The barbell preacher curl is a difficult exercise for beginners, but it's an excellent way to increase the circumference of your biceps. Stick with them and you'll see results.
"Great Chest and Whole Body Workouts: How To Do Preacher Curls" copyright 2012 Great Chest and Whole Body Workouts. All Rights Reserved.
Monday, May 7, 2012
How To Do Box Squats
by
healthy_blogging
Squats are one of the best compound exercises that you'll ever do. Unfortunately they're also one of the most dangerous exercises around. So today I'm going to show you how to do box squats, an exercise that gives you the benefits of squats with a bit more safety thrown in.
Benefits of box squats:
How To Do Box Squats
Although this exercise is commonly referred to as a "box" squat, a sturdy bench that can support hundreds of pounds will provide you with more safety. You'll also need access to an Olympic bar and squat rack (a power rack will do). First do a warm up set. Adjust the bar to a level that you can place it on the back of your shoulders. You can add one five pound plate to each end of the bar. Make sure the box is tall enough to allow you to achieve a squat that is parallel to the floor.
Now, step under the bar and placing both hands on it to steady the weight. Now step back from the rack. While keeping your back straight, squat until your glutes come into contact with the bench. Use your leg muscles to push yourself to upright position. That's one box squat. Do this for nine more repetitions.
Now, add more weight, but not too much. The safest way is to add enough weight that you can squat without losing your balance. Do three sets of five repetitions then stop.
Each week add more weight. Box squats qualify as a powerlifting exercise therefore it will stimulate increased production of testosterone causing your muscles to become larger and more powerful. This will have carryover strength to other heavy lifts including presses and deadlifts.
"Great Chest and Whole Body Workout: How To Do Box Squats" copyright 2012 Great Chest and Whole Body Workout. All Rights Reserved.
healthy_blogging
Squats are one of the best compound exercises that you'll ever do. Unfortunately they're also one of the most dangerous exercises around. So today I'm going to show you how to do box squats, an exercise that gives you the benefits of squats with a bit more safety thrown in.
Benefits of box squats:
- strengthens back
- strengthens quadriceps
- strengthens glutes
- strengthens hamstrings
- strengthens abdominals
- reduces injury for people with difficulty pressing up
How To Do Box Squats
Although this exercise is commonly referred to as a "box" squat, a sturdy bench that can support hundreds of pounds will provide you with more safety. You'll also need access to an Olympic bar and squat rack (a power rack will do). First do a warm up set. Adjust the bar to a level that you can place it on the back of your shoulders. You can add one five pound plate to each end of the bar. Make sure the box is tall enough to allow you to achieve a squat that is parallel to the floor.
Now, step under the bar and placing both hands on it to steady the weight. Now step back from the rack. While keeping your back straight, squat until your glutes come into contact with the bench. Use your leg muscles to push yourself to upright position. That's one box squat. Do this for nine more repetitions.
Now, add more weight, but not too much. The safest way is to add enough weight that you can squat without losing your balance. Do three sets of five repetitions then stop.
Each week add more weight. Box squats qualify as a powerlifting exercise therefore it will stimulate increased production of testosterone causing your muscles to become larger and more powerful. This will have carryover strength to other heavy lifts including presses and deadlifts.
"Great Chest and Whole Body Workout: How To Do Box Squats" copyright 2012 Great Chest and Whole Body Workout. All Rights Reserved.
Monday, April 30, 2012
How To Do Vertical Stomach Vacuum Exercise
by
healthy_blogging
Recently, I showed you how to do the horizontal stomach vacuum exercise. Today I'm going to show you another variation on this easy-to-do abdominal exercise.
How To Do Vertical Stomach Vacuum Exercise
You don't need any equipment for this exercise. To begin, simply stand up straight. Exhale, pushing all of the air from your lungs. Tighten your abdominal muscles, pulling your transverse abdominis toward your spine. Keep them tightened for thirty seconds then ease up. Rest for a twenty seconds then do it again. Do this exercise five times, holding your abs in for thirty seconds each time.
This isometric exercise will develop your inner abdominal muscles, building up the muscle and preventing the appearance of a drooping stomach. Training your abs on a regular basis and cutting body fat will give you strong, flat abs. You should do them at least twice a week to get a well defined six pack.
"Great Chest and Whole Body Workouts: How To Do Vertical Stomach Vacuum Exercise" copyright 2012 Great Chest and Whole Body Workouts. All Rights Reserved.
healthy_blogging
Recently, I showed you how to do the horizontal stomach vacuum exercise. Today I'm going to show you another variation on this easy-to-do abdominal exercise.
How To Do Vertical Stomach Vacuum Exercise
You don't need any equipment for this exercise. To begin, simply stand up straight. Exhale, pushing all of the air from your lungs. Tighten your abdominal muscles, pulling your transverse abdominis toward your spine. Keep them tightened for thirty seconds then ease up. Rest for a twenty seconds then do it again. Do this exercise five times, holding your abs in for thirty seconds each time.
This isometric exercise will develop your inner abdominal muscles, building up the muscle and preventing the appearance of a drooping stomach. Training your abs on a regular basis and cutting body fat will give you strong, flat abs. You should do them at least twice a week to get a well defined six pack.
"Great Chest and Whole Body Workouts: How To Do Vertical Stomach Vacuum Exercise" copyright 2012 Great Chest and Whole Body Workouts. All Rights Reserved.
Monday, April 23, 2012
How To Do Assisted Chest Dips
by
healthy_blogging
Dips are among the best upper body exercises, but novices and people with underdeveloped muscles may find them especially difficult. So today I'm going to teach you how to perform assisted dips.
How To Do Assisted Chest Dips
You'll need an assisted dip machine for this exercise. Most assisted machine have a lever attached to weights. To minimize chances of injury insert the pin into a heavier setting, because this will support your body weight. Now, step onto the machine. Grasp the handles. Place both feet on the lever. Make sure that you lean forward at a 30 degree angle, this action forces your chest muscles to do most of the work. Once you're on the lever, your body weight will force it downward. Now, use the muscles in your shoulders and triceps to push yourself upward. Stop just before your elbows lock. Now, lower yourself down to the starting position. That's one rep. Repeat this for nine more reps then take a short break. Perform a second set of ten reps then stop.
As you become stronger, insert the pin into lighter weight settings, this will force your body to do more work. Eventually, you'll become strong enough to graduate to unassisted dips.
Chest dips on the assisted machine are less challenging than performing them without any help. Because the machine will be doing much of the work for you, progress will be slower compared to people performing unassisted chest dips. But people whom are extremely overweight, have underdeveloped upper body strength, etc. still need to exercise their upper body muscles, which makes assisted dips an important part of their exercise regimen.
The advantages of assisted chest dips include:
"Great Chest and Whole Body Workouts: How To Do Assisted Chest Dips" copyright 2012 Great Chest and Whole Body Workouts. All Rights Reserved.
healthy_blogging
Dips are among the best upper body exercises, but novices and people with underdeveloped muscles may find them especially difficult. So today I'm going to teach you how to perform assisted dips.
How To Do Assisted Chest Dips
You'll need an assisted dip machine for this exercise. Most assisted machine have a lever attached to weights. To minimize chances of injury insert the pin into a heavier setting, because this will support your body weight. Now, step onto the machine. Grasp the handles. Place both feet on the lever. Make sure that you lean forward at a 30 degree angle, this action forces your chest muscles to do most of the work. Once you're on the lever, your body weight will force it downward. Now, use the muscles in your shoulders and triceps to push yourself upward. Stop just before your elbows lock. Now, lower yourself down to the starting position. That's one rep. Repeat this for nine more reps then take a short break. Perform a second set of ten reps then stop.
As you become stronger, insert the pin into lighter weight settings, this will force your body to do more work. Eventually, you'll become strong enough to graduate to unassisted dips.
Chest dips on the assisted machine are less challenging than performing them without any help. Because the machine will be doing much of the work for you, progress will be slower compared to people performing unassisted chest dips. But people whom are extremely overweight, have underdeveloped upper body strength, etc. still need to exercise their upper body muscles, which makes assisted dips an important part of their exercise regimen.
The advantages of assisted chest dips include:
- safety
- less strain on the shoulders
- teaches the novice proper form
- strengthens the pectoral muscles
"Great Chest and Whole Body Workouts: How To Do Assisted Chest Dips" copyright 2012 Great Chest and Whole Body Workouts. All Rights Reserved.
Monday, April 16, 2012
How To Do Wide Grip Pull Ups Using Assisted Pull Up Machine
by
healthy_blogging
Pull ups are essential for developing upper body strength but some people lack the strength to perform pull ups. Until they can develop such strength, some people opt for assisted pull ups. Today I'm going to show you how to do them.
How To Do Wide Grip Pull Ups Using Assisted Pull Up Machine
Use an assisted pull up machine for this exercise. Most assisted machines use weights, so adjust them to an appropriate setting. To be on the safe side, you should put the weight on a high setting because this will support your body weight during the exercise. After you've done this, climb onto the machine. Grasp the bars with both palms facing away from you, make sure they're slightly more than shoulder width apart. Place your feet on the lever. Your weight should push the lever downward in a slow, controlled fashion. Now, use the muscles in your upper back, shoulders and biceps to pull yourself upward until your chest comes in contact with the bar. Make sure that your feet are firmly planted on the lever at all times. Once your chest touches the bar, lower yourself back down again. That's one rep. Repeat this for the desired number of reps.
Assisted wide grip pull ups will strengthen your upper back, shoulders, triceps, biceps and to a lesser extent, the abs. This is a challenging exercise for beginners so start off with three sets of five reps. Maintain this number for a couple of weeks, but you should soon be able to increase the number of repetitions. After six weeks, test yourself by doing a neutral grip pull up without the machine. If you can perform at least one regular neutral grip pull up, you'll know that your body is strong enough to pull its own weight. So from that point on, concentrate on the unassisted neutral grip pull ups.
"Great Chest and Whole Body Workouts: How To Do Wide Grip Pull Ups Using Assisted Pull Up Machine" copyright 2012 Great Chest and Whole Body Workouts.
healthy_blogging
Pull ups are essential for developing upper body strength but some people lack the strength to perform pull ups. Until they can develop such strength, some people opt for assisted pull ups. Today I'm going to show you how to do them.
How To Do Wide Grip Pull Ups Using Assisted Pull Up Machine
Use an assisted pull up machine for this exercise. Most assisted machines use weights, so adjust them to an appropriate setting. To be on the safe side, you should put the weight on a high setting because this will support your body weight during the exercise. After you've done this, climb onto the machine. Grasp the bars with both palms facing away from you, make sure they're slightly more than shoulder width apart. Place your feet on the lever. Your weight should push the lever downward in a slow, controlled fashion. Now, use the muscles in your upper back, shoulders and biceps to pull yourself upward until your chest comes in contact with the bar. Make sure that your feet are firmly planted on the lever at all times. Once your chest touches the bar, lower yourself back down again. That's one rep. Repeat this for the desired number of reps.
Assisted wide grip pull ups will strengthen your upper back, shoulders, triceps, biceps and to a lesser extent, the abs. This is a challenging exercise for beginners so start off with three sets of five reps. Maintain this number for a couple of weeks, but you should soon be able to increase the number of repetitions. After six weeks, test yourself by doing a neutral grip pull up without the machine. If you can perform at least one regular neutral grip pull up, you'll know that your body is strong enough to pull its own weight. So from that point on, concentrate on the unassisted neutral grip pull ups.
"Great Chest and Whole Body Workouts: How To Do Wide Grip Pull Ups Using Assisted Pull Up Machine" copyright 2012 Great Chest and Whole Body Workouts.
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