This is a tricep workout that myself and Vince DelMonte did while working out on vacation in Las Vegas. The small hotel gym we were training at had a limited amount of equipment (i.e. an adjustable bench, dumbbell rack, and some resistance machines). So this entire tricep workout is done using just dumbbell exercises only.
We used the Positions Of Flexion style of training which starts with a mid-range compound exercise (rolling db extensions), then goes into a fully streched exercise (overhead db extenstions), and finishes up with a peak contraction exercise (db tricep kick backs).
Chin ups are a little different than pull ups because you use an underhand grip. Learn tips and techniques for working out the chest, back, shoulders, and arms in this weightlifting video.
Watch the exercises used to practice for a OAP Subtracting fingers One Arm Declines Position Hold. Plenty of good training here.
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This basic strength and cardio circuit workout is perfect for those days when you want to work everything in a short period of time. This circuit involves alternating a low impact cardio and strength exercise ! If at any point you feel discomfort please stop as you could get injured. Always before performing any exercise routines do a quick warm up or stretch out. Modify pushups if needed! These routine is to be performed without rest, only you will rest when you are done for 1-3 minutes to start all over again until you have achieved 5 sets (stop immediately if you feel discomfort ).
Here is a demonstration of a push-up you will need some more time to work on – but watch how the 2 fingers push ups should work. The demonstrator needs to work on keeping his body straight!
Don’t be fooled by this ab exercise. You may not be moving while you do it, but it is guaranteed your muscles will be screaming for mercy.
The “Chest workout Home edition” was designed to provide an easy and fun professional workout for everyone. These exercises are designed to tone main pectoral muscles (upper, major and minor pectoral muscles) and you can workout wherever you want: at home, in the park, on the beach or at the gym.
No special equipment is required for this workout: if you don’t have a bench for elevated push-ups, use any elevated surface (chair, box, etc.).
L-sit lifts are an excellent core strength exercise combining a static hold plus a leg lift variation from a support position. L-sit lifts are an excellent example of a gymnastics core conditioning element that is quite effective and comprehensive in nature. They are possessed of an active flexibility element, contain a static strength element and promote reasonable support strength throughout the shoulder girdle and arms while simultaneously placing a significant workload on the abs and hip flexors. That is a lot of bang for the buck.
An L-sit lift, although demanding, is technically one of the simplest gymnastics core strength elements to perform. Begin from a seated pike on the floor. Make sure the area behind you is clear of obstructions in case you fall backward. Place your hands on the floor so that they are just in front of the hips. As with planche work, the hand position used is completely optional. The hands may be flat, or on the first knuckle or up on the fingertips. The hands may be turned forward, sideward or backward. If despite experimenting with a variety of positions, you find that your wrists are still excessively uncomfortable, I recommend that you perform the L-sit lifts on parallets or pushup bars.
Once you have found a hand position that you are comfortable with, press yourself up into an L-sit. Pause in the L-sit and then attempt to lift your legs as high as possible. Do not allow the arms to bend, but focus on keeping the elbows completely extended. Also note, that leaning back too far back will preclude you from attaining any reasonable amount of lift. Rather focus on remaining upright and pressing down strongly.
If you are not used to this kind of straight arm exertion, you may find yourself the proud owner of a set of very engaging triceps cramps. These are quite effective at gaining your full attention :shock:! If cramps occur, immediately come out of the L-sit lift, place the hand of the cramping arm behind your head and grasp that hand’s elbow with your other hand. Pulling down strongly on that elbow and then holding that position for 5-10 seconds is usually quite effective in helping to relieve the cramping.
Eventually plan on lifting your legs to vertical, however for now a lift of only a few inches may be all that is possible. Return once more to the L-sit position and then continue onward for the desired number of repetitions.