Chin Ups & Pull Ups
Proper terminology changes how we accomplish these exercises. Chin ups are an inside grip. As demonstrated in pictures 1, 3, & 4. Pull ups are an outside grip. The palms face away from you. The difference is the musculature that works during these exercises; being that chin ups use biceps in the process in addition to the back, shoulders, core, etc. Where as pull ups do not require the biceps to work as hard.
Now, there are plenty of places to do chin ups and pull ups in the real world - I love showing off on the playground. But if you can't lift your body weight yet, you can begin with modified chin ups or pull ups as shown in pictures 3 & 4. Get yourself into a bridge, locking your hips and abs. Then pull yourself to the bar. |
Push Ups
There are four basic forms. From easiest to most difficult they are pictured to the left. All require the same basic upper body format: hands are under the shoulders, and abs are held tight. 1- Box push up- hips are over the knees. 2- "Girl" push up - Body is lengthened so hips are out. 3- Toe push up - hands are wider, but the body is held on toes and not knees. The elbows go out on the downward motion. 4- Military push up - The hands are under the shoulders and the elbows go back along side of the body. |
Crunches
As silly as it sounds, I see a lot of poor form with crunches. Often people start from laying flat on the floor and moving until their shoulder blades are off the floor. Guess what? You aren't doing anything.
Begin with shoulder blades off the ground and belly button in toward the spine. Then crunch up engaging the abdominals. |
Beetles
I LOVE BEETLES. This exercise strengthens your core more than anything I know, as long as your form is correct. In the first two pictures I hope you can see how I press my lower back into floor. That shadow of the arch of my back decreases.
Start form of beetles is picture 3 with the knees and feet up. From here, there are multiple moves. Remember to keep the lower back pressed into the floor. First move - single arms: lower one arm to the floor, bring it back, then switch arms. 10 reps for each arm. Second move - single legs in the same fashion. Third move- double arms: bring both arms to the floor and back to start for 10 reps. Fourth move- double legs. Fifth move - Opposite arm and leg go out to the floor and back to the starting position. 10 reps for each pair. Sixth move - All out: all arms and legs out and back to start for 10 reps. |
Ab Wheel
This little piece of equipment is misused constantly, if not ignored completely. I'm going to show you the proper start, the proper form, and the big mistake.
Picture 1 - start with the wheel under your shoulders and booty off the heels!!! Picture 3- roll out letting the hips move towards the floor engaging the abs. Picture 4- the most common mistake I see is that people try to roll out first with the hands. From here, people usually drop the butt back towards the heels. Don't worry, AJ will help. |
Plank or A-Frame
Everybody loves a plank right? Well, we see two ways of doing it. Maybe I'm old school, but we first learned the A-Frame, which is the first picture on the elbows. The plank was taught to me later on the hands. What's the difference? A-Frame uses more core musculature to hold the position while the plank engages more shoulders, triceps, chest.
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Lower Ab Activities - Hand placement
In the four pictures to the left you'll notice I'm doing the same activity, a common leg lift.
In the top two photos I have my hands at my head. There you can see the shadow at the small of my back. The arch increases as the legs go into a downward motion. This puts a great deal of strain on the back. The intention is to use the lower abs to control the leg motion, not the lower back. In the bottom pictures, I put my hands under my butt so that the wrists support my hips and flatten my back out throughout the motion. This takes away lower back strain that often accompanies any activity where the legs are moving. Each person will need to find their own "sweet spot" based on your body type and size. But once you find it, you'll be happy you did. |
Lunges
Lunges are a great leg strengthening activity. The help with every day activity as well as sport and fitness enhancement. I've shown a trick to making sure you have good form in the first two pictures. Lift your leg high before taking a big step out. AJ approved!
Now in the third picture I've shown how easy it is to lean forward. Be careful! Keep your hips over your back knee. AJ does not like the lean. |
Bench Press
The Bench press can be done with a bar like I have in the background, or with free weights as I am demonstrating with. Benching focuses on the chest - pectoralis major and minor- muscles. The weight starts up, lower it to the chest and push back up. Notice my feet are flat on the ground. Do not put your feet on the bench. Keep a steady solid base. Also, keep your back down, do not arch the back to press back up.
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Tricep Kickbacks
Tricep Kickbacks isolate those beautiful triceps. Now, let me remind you, it will tone and develop that muscle, but it won't remove the fat there. Begin with the elbow high as you bend over the bench. Straighten the arm to force the contraction. Bring it back to the start and repeat.
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Reverse Flies
Reverse flies are fantastic for the upper back. I prefer people to do them on the bench for isolation and learning the form, but they can be done standing. Here's the sitting version. Sit on the edge of the bench. Lean over at the hips as far as possible. The weights will be under the legs. Open the arms wide, leading with the elbows through the motion. Return to start.
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Hammer Curls
Hammer curls might be the most simple exercise you've seen, but ya know what? They work. When it comes to biceps, there are many versions of curling. It is necessary, as it is the way best way to get the muscle to contract, and therefore build the muscle. Keep the weights at the side. Bring up one weight and return it. Repeat on the other side. I rotate the palms in for more.
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Handstand Push Ups (modified)
Not crossfit ready? I got ya. I love watching people do hand stand push ups and thought, "I want to do that!" Thankfully, I have improved since that thought, but this is where I started. With knees on the bench, place your hands on the floor. The closer to the bench you are, the more the shoulders work. The further away the more chest is used so bring it in close! Down and up, just that simple.
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There are multiple ways to steady yourself for the overhead press. When beginning, I suggest sitting on a bench with the back fully up, or at least sitting with proper posture. You can stand, but be cautious about your back.
The overhead press works through the deltoids. Begin with arms wide, dumbbells in line with head. Press the weights straight up. Do not lock the elbows. Return to start. I've had surgery on both shoulders, so I've been told to keep my elbows at 90 degrees. |