V PUSH UPS The V Push Up is a variation of the push up that simulates the shoulder press movement. Start with your hands on the ground, shoulder width apart. The main difference between with V push up is you are going to place your hands in front of your head instead of below your [...]
PULL UPS/CHIN UPS The Pull Up/Chin Up is a traditional callisthenic exercise that is often used as an overall measure of upper body strength. This exercise requires coordination and body control as there are many components to performing it correctly. Grab a horizontal bar slightly wider than shoulder width apart with your palms facing away [...]
INCLINE PULL UPS The Incline Pull Up is a modified, easier version of the traditional pull up. Because the pull up is a challenging exercise, the incline pull up allows you to get the same benefit at a level that you can manage.You can either use a horizontal bar or a vertical bar to perform [...]
V PUSH UPS (BEGINNER) The beginner level V Push Up is modified version that will enable you to receive the benefit of the V Push Up with a lower level of resistance. Start on your knees with your hands on the ground and shoulder width apart. The main difference between with beginner V push up [...]
SKULL CRUSHER The aptly named Skull Crusher got its name from a dumbbell or barbell banging ones forehead when being careful. Needless to say you want to perform this exercise correctly to avoid this from happen. A more formal name of this exercise is “lying tricep extension. Start sitting on the edge of a flat [...]
DUMBBELL FRONT RAISE Start in a standing position with your feet shoulder width apart and a dumbbell in each hand down by your side. Before your start the exercise you want to get into what call the “quarter squat” position. I call it the quarter squat position because it is similar to the top quarter [...]
DUMBBELL LATERAL RAISE Start in a standing position with your feet shoulder width apart and a dumbbell in each hand down by your side. Before your start the exercise you want to get into what call the “quarter squat” position. I call it the quarter squat position because it is similar to the top quarter [...]
DUMBBELL FLYS Start sitting on the edge of a flat bench holding a dumbbell on each knee. Slowly lower your body down so that you’re lying on your back while simultaneously lifting both dumbbells so that your arms are extended above you. Have your palms facing each other to start the exercise. Once in the [...]
DUMBBEL BICEP-SHOULDER PRESS (STANDING) Because you don’t have the bench to provide back support, the standing shoulder press is requires more core work. To compensate for lack of support you want to have your feet split apart, one forward and one back, with most of your weight on the front foot. As you perform the [...]
DUMBBELL PULLOVER Start sitting on the edge of a flat bench holding one dumbbell. Slowly lower your body down so that you’re lying on your back while simultaneously bringing the dumbbell so that it is upright on your chest. Holding the dumbbell securely with both hands extend your arms up so that the dumbbell is [...]