1) Dumbbell bench press

On a flat bench, lie face-up holding a pair of dumbbells above your chest with your arms straight. Lower the dumbbells to the sides of your chest, and then push them back up to the starting position.

2) Wide-grip pullup

Grab the bar with an overhand grip that’s about one and a half times shoulder width, and hang at arm’s length. Pull yourself up until your upper chest hits the bar. Pause and slowly lower yourself to the starting position. Read the rest of this entry »

1) Barbell front squat

Cross your arms in front of your chest and rest a barbell on the ‘front of your shoulders. Your elbows should be held high, with your upper arms remaining parallel to the floor as you perform the move. Set your feet shoulder-width apart. Push your hips back, and tower your body until your thighs are at least parallel to the floor. Pause, and push your body back to the starting position.

2) Barbell Romanian deadlift

Grab the bar with an overhand grip that’s just beyond shoulder width, and hold it at arm’s length in front of your thighs. Keep your knees slightly bent. With your lower back naturally arched, bend at your hips and lower your torso until it’s parallel to the floor. Pause and then rise back to the starting position. Read the rest of this entry »

Step 1:

Assume the up position of a pushup, with your hands just past shoulder width and your body in a straight line.

Step 2:

Brace your abs and hold them that way for the entire exercise.

Step 3:

Slowly walk your hands out in front of your head until your back begins to “collapse” in other woes, the point at which your hips start to sag.

Step 4:

Walk your feet forward so your body is back in the starting position of a pushup, and then repeat.

Step 5:

Complete a total of 6 to 10 repetitions.

Follow these three steps to add layers of new muscle in just 8 weeks. The first step builds your endurance, the second increases strength, and the final step acids explosiveness and speed so you can pack on more size.

Before starting the program, you should be able to do 20 consecutive pushups. If you can’t, then build your strength with this 3-week prep: Three days a week, do 3 sets of pushups, resting 3 minutes between sets. (A set is as many pushups as you can complete.)

The entire workout uses variations of the standard pushup. For each movement, assume a pushup position (with your body in a straight line from ankles to shoulders) and then lower your chest to the floor. Press your body hack to the starting position by straightening your arms. To add difficulty, perform the exercise with your hands on a medicine ball. Read the rest of this entry »