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Exercise Descriptions – Advanced Workout A

Spiderman Push-up

• Keep the abs braced and body in a straight line from toes (knees) to shoulders.
• Place the hands on the floor slightly wider than shoulder-width apart.
• Slowly lower yourself down until you are 2 inches off the ground.
• As you lower yourself, slowly bring your right knee up to your right elbow.
• Keep your foot off the ground as you do so.
• Push through your chest, shoulders and triceps to return to the start position, and return your leg to the start position.
• Alternate sides until you complete all repetitions.
• Keep your body in a straight line at all times and try not to rotate at your hips.

DB Incline Press


• Lie on a bench with the backrest inclined at 45-60 degrees.
• Hold the dumbbells above your chest with your palms turned toward your feet.
• Lower the dumbbells to chest level. Press the dumbbells straight up above the chest

Chin-up


• Take underhand grip on the bar with the palms facing you.
• Pull your body up until the chest reaches bar level.
• Slowly lower yourself but do not let your body swing and do not use momentum.

Assisted Chin-up


• Set up a smith rack or bar at head height (or set a chair under a fixed chin-up bar).
• Grasp the bar with an underhand grip, and support some of your bodyweight with your feet on the floor or chair.
• Use your arms as much as you can and use your feet for the rest of the force needed
• Be very conservative with this exercise. Do not perform any deadlift if your lower back is injured, weak, or compromised in any manner.
• Hold dumbbells at arms length. Stand with your feet shoulder-width apart.
• Bend your knees slightly, and keep knees bent, back flat, head up, shoulders back, chest out and arms straight.
• Keep the dumbbells as close to your thighs and shins as possible. Focus on pushing your butt back while keeping the knees stationary and keeping your back flat.
• Reverse the movement before your back starts to round.
• Extend at the hips, contracting your hamstrings and buttocks, to stand up.
• Pull with your upper back and bring your torso upright. Keep the dumbbells close to your body and exhale as you reach the top of the movement.
• Perform each rep with 100% concentration.
• Do NOT round your lower back. I am not letting my back round in the photos.