Weighted Push Ups

These push ups put more stress on your chest as your adding some weight into the routine. Although your still doing your bodyweight, your now adding a little bit of extra weight into play. Its great for people that are already strong enough to do their own body weight but yet want to progress and get stronger. I like to do these with a back pack because it does not move around, just make sure to have all the straps tight. I will either use books or some plates (weights) to fill the back pack up. Have Fun !!


Offset Push Ups

Offset Push Ups are a little bit different then the normal ones everyone is use to. An offset push up causes one arm to work more on the tricep while the other focuses more on the pec. You could say it works out the muscles irregularly. While doing these you can do 5 reps one way then switch and do 5 more reps or you can switch sides each time you do a push up. Like always keep your body straight and go down to a 90 degree angle, and most of all breath. Its always good to change up the exercise to confuse the muscles, so be open to everything as you never know what might come up next.

Never Skip Another Warm Up Again !!

Warm up, why its soo important ?

The number one reason a warm up is needed is to prevent injuries while working out. Lets take a look at what happens when you warm up. When a warm up takes place your muscles and joints finally get some movement and get warmed up. Think about it all day you do basic things and a good way to prepare the muscles for intense use is to warm them up. How it works is it increases the body’s core temperature causing the muscles and joints to loosen up. But thats not it, the heart rate goes up increasing your blood flow to the muscles allowing oxygen to be circulated faster.  At this point you are less likely to suffer from any injuries while working out.

What should a good warm up consist of ?

A warm up should always include medium to fast pace Cardio to get your heart rate up. Just remember dont make it too intense as its just a warm up, your not trying to sweat like a grizzly bear. A general warm up should be anywhere from 5 to 10 minutes depending on the pace of it. The second part of a warm up involves stretching. Before you get into your workout routine light to moderate stretching is a good idea to fully loosen up all those muscles. As for the joints do a circular rotation for all of them. Some joints would be the shoulders, elbows, hips, knees, ankles and wrists. After this you are ready to work out.

Heres a list of good exercises to do for a warm up

Jumping Jacks
Jump Rope
High Knees
High Jumps

There’s plenty more but these are the ones i use so i thought id share them with everyone. Remember guys never skip a warm up !! I have made a bad mistake of not warming up properly before maxing on bench and now i have to deal with a slight shoulder pain. Even though the pain is light it gets annoying as every time i bench i feel it. Dont be a fool like me, do your warm ups !!

Hop Push Ups

Whats significant about hop push ups is it works on your explosiveness. A hop push up is just like a clap push up but you dont clap, instead you slightly hop of the ground. This is a perfect exercise for endurance and to get quicker. The exercise is great for beginners that are not able to do a clap push up but will be able to achieve similar results.

As you see the guy in this video did 3 positions, diamond , normal and wide. The video is just to show you how it looks you do not have to do all three positions. You can just do a normal hop push up or which ever one your prefer. In this case I like how the guy demonstrated because it causes your muscles to always work slightly different. This induces muscle confusion and your muscles dont adapt as quickly to the work out.

Guaranteed Exercises To Lose Love Handles

I know a lot of people always ask about the love handles and what to do to lose them. Here I have put together a couple exercises that focus primarily on the side ab muscles. Although these exercises will help, they alone will not lose the love handles. In order to fully get rid of them you must incorporate some kind of Cardio into the workout routine. Few examples of Cardio would include walking, jogging, sprinting, biking and more. The big catch here is that you have to be consistent and do it everyday or every other day.  Alright now lets get into the work outs!!

Side Crunch – This is a very common exercise that is used because it works. The side crunch strictly focuses on the Side abs causing them to develop faster.  If you dont know how to do a side crunch check out this link http://www.youtube.com/watch?v=LlzoVGu88_o

Side Plank Crunch – I like this one as not only are you just working you side abs but you also have to stabilize your self; because of this the workout is very effective. http://www.youtube.com/watch?v=CMJA332bfs0

Hanging Side Raise – These hanging side raises work extremely well for the obliques/side abs. Make sure to do them slow with good form, try not to swing back and forth to much. Remember slow is smooth and smooth is fast. http://www.youtube.com/watch?v=nNB8UJM7l2U

Resistance band Side Crunch – Heres a neat workout that gives you a good burn and also stretches your side. While doing these make sure you have enough resistance, if not step farther away to add some more or get a heavier pair of resistance bands. http://www.youtube.com/watch?v=1V4YSPPKITI heres another variation of it http://www.youtube.com/watch?v=w83ENa8_TS0

Side Bend – Lastly the side bends, as with all the other works outs these also concentrate on the love handles. Whats nice about these is you can use whatever weight suits you and as you progress you can use heavier weight. http://www.youtube.com/watch?v=IitG27dVm2k&feature=related

Do these 3 times a week that way your muscles get a days rest. To help you lose the love handles try to do some kind of cardio everyday even if its just 15 min its better then nothing. Try to do 3 sets of how ever many reps you can do. I dont believe in reps, you do the exercise until you cant do any more and then you take a break and do it again. Your workout should look similar to this,

Mon,Wed,Fri – side crunch, side plank, hanging raises, resistance band side crunch, and side bends. Do these in order and after your done with the last one is when you take a break and then redo the whole order again. If you cant do 3 sets dont worry try doing 2 sets or even 1. After a while you will get better and progress.

Everyday – Cardio !! Also try to eat healthy.

If you try this combo and you stick with it, you will lose the love handles and you will feel much better and be more confident with yourself. Just answer this, How bad do you want it ?

Incline/Decline Push Ups

Incline push ups are very good to do when trying to work out the upper chest and shoulders. Because of the Incline you have more weight up front making it a harder push up. To do the Incline push up get in the same position as doing a normal push up. Now find something to put your legs on so they are higher then your head. Make sure your legs are not to high because then your working out your shoulders instead of the chest. There you have it an incline push up!!

Ooo, Since we are already talking about incline push ups i will also show you how a decline push up looks like. As you might think a decline push up is exactly the opposite of an incline one. Instead of your legs being up on something now your front is higher then the legs. This works your lower chest and is easier to do then a normal or incline push up. Simple as that have funn!

Depending on your perception people have different views on which one is Called Incline or Decline. To me its whatever as long as you know that one is where your legs are above the head and the other is when there below the head. Enjoy!

4 Lifts To Never Leave Out Of Your Workout

These four lifts are the alpha males of all lifts!! Whether your trying to get Swole, Ripped, Lean, Buff, or whatever it is that your going for always include these Lifts. They will help you so much that you will regret it if you dont use them. Trust me I have been Working out for quite some time now and every one always tells me this and I agree with them.

Shall we start ? Yess!

Bench Press – Many people will tell you that its the ultimate lift. Indeed it is !!  Bench Press is sooo important because it works your whole upper body that no other lift can do. Lets take a look at it, while benching your working the chest, shoulders, triceps, forearms and even a bit of biceps. Now I cant think of any other lift that includes all of these muscle groups together. Thats why bench press can not be substituted with any other lift!!

Squat – You will hear about this one a lot as well as its a fantastic exercise. Almost everyone will tell you that this is a must because so many muscle groups are worked at once that its just insane. For the most part squat is focused on your legs right ? Most people would say yes, I disagree. Squat focuses on the whole body, including Legs and the core. Heres a muscle break down to show what muscles work when squatting. Starting from your legs you got calfs, quads, glutes, hamstrings, and the whole core including abs and back. So again Squat is very important even if you dont like it just do itt!

Dead lift – Dead lift is similar to squatting but the muscles work a little bit differently. Same as with squat dead lift works your whole body. Whats unique about this lift is that unlike squat you are putting more strain on your lower back and abs. Because of this you have to be very careful while doing this lift to prevent injury to the lower back. The muscles worked are all which is what makes this truly an amazing lift, its one of my favorites.

Hang Clean – How this lift differs from the others is it requires a full body jolt at once. This lift works on your explosive power and improves your fast twitch muscle fibers making you faster. As with all the other lifts this one also focuses on the whole body movement working all the muscles at once.

By now you should have a good idea of what they all have in common. The reason these lifts are so good is instead of working separate muscles, they work the whole body at once providing you with better results. Enjoy!!

Wide Push Ups

Wide push ups are similar to normal push ups except this time your arms are farther apart. This causes you to not only push but also squeeze helping you develop different parts of the Chest. Be careful as the wide grip push ups put more stress on your shoulders and your outer Chest. Because of the wide grip you are limited to how low you can go therefore its better to do these on your knuckles to add some height. If you choose to do these on your palms make sure to face the palms slightly outward and to the side making it easier on your wrists.

Normal Push Ups

Like mentioned before there are many different variations of Push Ups, I will cover most of them. To start us off  we will be taking a look at a regular push up.

In this exercise you want the arms to be shoulder width apart. Next lay on your belly and place your arms on the level of where you shoulders are, not behind them because then the triceps are getting over worked. The most important part is to keep your middle (lowerback/core) straight like a plank. To prevent this do not raise your ass to high or arch your back causing a bow looking effect. Try to keep it straight like a board and that way you’ll know that the form is correct. To ensure the proper form your elbows must get down to a 90 degree angle while executing the push up. As for the feet you can either have them together or spread apart it does not matter. Now what about your head, well you can look straight in front of you or look at the ground its up to you.

One thing to remember is push ups work both the chest and triceps muscles. Finally breathing is a crucial step, when exerting force breath out. In push ups when your going up you breath out and while going down breath in. There you have it a normal push up!! Now go on and try it out!!

The Best Chest Exercise Of All Time

The First body weight workout I’ll talk about is Chest which works the Pectoral Muscles. In order to work all sides of the Chest, exercises like incline/decline and flat are performed to get the best results. To prevent any injuries make sure you get a good warm up in beforehand.

The bodyweight chest workout includes variations of Push ups to increase the muscular strength/endurance. Push ups are one of the best bodyweight chest exercises to do at home. Although there are a few other exercises such as wide dips the main focus of them are not on the Chest. Instead Wide dips work your triceps more but at the same time the chest is being worked out as the second part.

Anyway for now we will concentrate on push ups as it focuses primarily on the Pecs. If your not familiar with a push up its okay as I will be adding video tutorials on all exercises. I will do these short brief intros for each category to get things going. Okay enough of me talking now lets get started !