Tag Archives: chest

Upper Body/Core Workout

Posted on by
Reply

Last week I showed you a lower body and core workout for the Home Workout of the Week.  I’m sure your legs and abs were burning from that workout so this week it’s time to hit the muscles of the upper body!

A lot of these exercises (especially pushups) can strain the rotator cuff muscles which are important in shoulder movements and in maintaining shoulder joint stability so please make sure you are properly warmed up with lots of arm movement before attempting this workout.

Work hard and have fun!  Let me know if you have any questions.

Upper Body and Core

Warm-Up

  • 30 seconds of Jumping Jacks
  • 10 Pushups
  • 12 Spiderman Climbs
  • 10 Spinal Rotations each side
  • 10 Shoulder Circles each arm

Superset 1

Rest for 30 to 60 seconds then repeat the superset 1 more time

Superset 2

Rest for 30 to 60 seconds then repeat the superset 1 more time

Superset 3

Rest for 30 to 60 seconds then repeat the superset 1 more time

Suicide Pushup

Posted on by
Reply

It’s Home Exercise of the Week time and this week I have a challenging variation of a pushup for you.  It’s called the Suicide Pushup.  It sounds pretty brutal and I’m not gonna lie, it’s tough, but there is a way to regress the movement to a more manageable version if you’re having trouble.

The Suicide Pushup works your chest, shoulders, triceps, and core so this is a great exercise to add in to your upper body or full body routine.

Let’s take a look at how to do the Suicide Pushup properly.

  • start by getting in to a plank position on your forearms and toes
  • lift your right arm and come up on your right hand and then lift your left arm and come up on your left hand (you will now be in a full plank position)
  • immediately lower your right arm back to the start position followed by your left arm
  • keep your abs tight throughout the whole exercise
  • on the next rep come up on your left side first and keep switching with each rep
  • you can also repeat the same pattern for a few reps and then switch or change it up on the next set.  Play around with the pattern and keep your body guessing!
  • to regress this exercise to an easier version you can rest on your knees instead of your toes.  Just make sure that your butt is down and your body is straight.

So there you have the Suicide Pushup!  It may sound very unpleasant and it is challenging but strong and toned pectorals, shoulders, triceps, and core muscles far outweigh the temporary discomfort.  You can do them slow for reps or fast in a timed set for a more cardiovascular component.  Have fun!

Side to Side Pushup

Posted on by
Reply

Pump up your upper body with this Home Exercise of the Week!  The Side to Side Pushup is another great body weight exercise that will target your chest, shoulders, and triceps as well as promote shoulder mobility.

There are a few different versions of this exercise that you can do depending on your fitness level.  In the video, I show the basic regressed version that would be ideal for beginner to intermediate levels.  If you are an absolute beginner though, I would recommend just doing a straight up and down pushup from the knees without the side to side movement.

Let’s take a look at the key points to doing the Side to Side Pushup properly.

  • assume the pushup position from your knees or toes but instead of having your hands shoulder width apart, keep them together directly underneath your upper chest
  • make sure your body is perfectly straight (don’t stick your butt up in the air) and pull your belly button in towards your spine to keep your abs tight
  • move one hand to your side while keeping your other hand and feet or knees stationary
  • keep your body straight while performing the pushup and return to the starting position in the middle as you come up
  • repeat on the other side

So there you have the Side to Side Pushup.  Like I said, there are a few different versions and if you want more of a challenge then do the pushup from your toes instead of your knees.  For an even more advanced version, you can move one foot to the side at the same time as your hand.  This does take a good amount of coordination and strength however so make sure you are comfortable with the easier versions first before attempting this one!

Tricep Dip (Chair or Bench)

Posted on by
Reply

Another week has gone by and that means it is time for a new Home Exercise of the Week!

The Tricep Dip is a great exercise that can be done anywhere you can find a chair or bench (that being said, I don’t recommend doing this at random public places unless you want to get some strange looks or draw a crowd to watch your feats of strength).

The primary muscle group being targeted in this exercise are your triceps but you will also be working your anterior deltoids (front shoulders) and chest muscles.

Some tips to remember when doing the Tricep Dip:

  • place your hands close to your body on the chair
  • make sure to keep your elbows pointed back to ensure proper tricep muscle contraction
  • dip down until you feel a good stretch across your chest and in your front shoulders.  Your arms should be at 90 degree angles at this point.
  • when you get to the top of the movement, straighten your arms to get a nice tricep contraction
  • if you want to make this exercise even more challenging, try putting your feet up on a stability ball or rest some weight plates on your thighs!

So there you have the Tricep Dip.  Now Chairs aren’t just for sitting any more!  They are a multi-purpose exercise tool that can be used to build and tone some strong and sexy arms!

 

Stability Ball Pushup

Posted on by
1

I have a challenging exercise for you today for the Home Exercise of the Week!  If you’re a fan of pushups, the Stability Ball Pushup will add something new to your routine.  If you don’t like pushups, well then you’re probably thinking wow I didn’t know they could get any worse than they already are!

Whether you like pushups or not, the Stability Ball Pushup is a great exercise that will work your chest, shoulders, and triceps.  Since you are doing this exercise on a ball, you will also be working on your balance, core muscles, and all the little stabilizer muscles to keep you from flying off the ball.

If this is your first time trying the exercise, I recommend placing the ball against a wall which will make it easier to balance.  As you get more comfortable with the exercise you can place the ball freely in the room.  Also, you can start with a modified pushup from your knees if needed until you get stronger.

Some tips when performing the Stability Ball Pushup:

  • grab the ball on the sides and squeeze it as you move down to increase the contraction in your pectoral muscles
  • make sure your hands are in line with your chest throughout the movement
  • keep your ab muscles tight at all times by pulling your belly button in towards your spine
  • a wide foot position will increase your stability and if you feel that’s too easy then bring your feet together to work your core and stabilizers even more (at this point you’re probably thinking “yeah right Craig, let’s start with getting on the ball first!”)
  • at the top of the movement, stop just before your arms are fully extended to keep tension on your pectorals throughout

So there you have the Stability Ball Pushup!  Add this great exercise to your routine and you might impress people so much with your acrobatic feats that you get asked to join the circus!