Must Do Exercises

Bodyweight Exercises…

You don’t see a lot of these being done nowadays in the gym. It bothers me to see every cable crossover machine taken in the gym, but no one bothers to use those pull-up bars right above your head. Incorporating bodyweight exercises into your training WILL get you stronger, so don’t ignore them.  Bodyweight exercises should be the staple to anyones training program. No matter what your training goals are, I feel you should be using them. Use them in your warm-up as well as in your training.

There are three bodyweight exercises I feel should be used consistently in your training:

Dips

Push Ups

Pull-Ups

Below is a short clip of my training performing one of my sets of weighted dips!!

When it comes to performing bodyweight exercises, there are numerous variations that could be used to make them more difficult. A few variations you could use in your training as you progress are:

Stability Ball Dips and Push Ups

Weighted Dips and Pull Ups

Chain Push ups, Dips, or Pull ups

BOSU Ball Push Ups

Elevated Push Ups

Med Ball Push Ups

Hope you enjoyed this quick post, be sure to use these bodyweight exercises as well as many others in your training!

GET AFTER IT!

Related articles

• The 2 Vital Secrets You Need for Losing Your Belly Fat for Good (networkingforwealth.wordpress.com)
• 50 Bodyweight Exercises You Can Do Anywhere (greatist.com)

Get Your Training Organized

Confused on how to get started when it comes to reaching your fitness goals? Have no idea on how to generate your program or what body parts to train on what day? Well other than contacting me, I’ve supplied you with a basic template of what to train on what day. Whether you’re in the gym for 2 days a week, or 6 days a week, there is a method to the madness. Read more to pick your training split!

Exercise Series #1: Chest

Welcome to Part One of my Basic Exercise Series: CHEST

 Today we are going to focus on Chest.  Your going to be hit with a wide variety of chest exercises I feel are important to incorporate into your workout programs.

It will be beneficial for you to hit every part of your chest; upper, lower, and mid. Don’t just focus on performing the Barbell Bench Press, there are many, many other ways to build your chest, as your about to find out.

Continuously Challenge Yourself to Get Better

.Hustle Hard.

1.Bench press

 

 

 

 

 

 

 

 

 

 

 

 

 

2.) Incline Press 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

3.) Decline Press

 

 

 

 

 

 

 

 

When performing these barbell exercises, there is a variation of ways to perform them.

Some variations you could do is to change your grip.

• Wide Grip
• Medium Grip
• Narrow Grip

Also you could use a variation of presses using different equipment

• Board Press
• Floor Press
• Chain Bench Press
• Band Bench Press

 

4.) Push-Ups

Believe it or not, there is a variety of push ups that are extremely effective in your workout program. They include, but are not limited to;

• Plyometric Push-ups
• Band Push-Ups
• Chain Push Ups
• Incline Push Ups
• Decline Push ups
• Clapping Push Ups
• Medicine Ball Push Up ( you can either use one ball, or two different size ones.)
• Pysio Ball ( Place legs on the ball )
• Ladder Plyometric Push Ups ( stay tuned for an article on these! )

 

 

5.) Dumbbell Press (Incline, Flat, Decline)

 

 

 

 

 

Try these variations:

• Alternate Press
• Floor Press
• Physio Ball Press

 

 

 

5.) Chest Dips

 

 

 

 

 

 

 

 

 

These can be performed by using Assistance, Bodyweight, and Weighted.

 

 

6.) Hammer Strength Machine Press (Incline, Decline, Flat)

Try these variations:

• Alternate Press
• Single Arm Press