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Pike Walk Pushups

Pike Walk Pushups

Pike walk with pushup is a bodyweight exercise that strengthens the upper body and core. The pike walk with pushup also stretches the hamstrings and glutes (butt). This is a good exercise for building shoulder stability and coordination. Perform the pike walk with a push up for more results in less time.

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Push up

Push up

The push up is a great upper body and core strength exercise. It does not require any equipment and it can be done anywhere. The push up is a favorite of many military exercise program. Even if you aren’t in the military the push up is a great exercise for over all fitness and conditioning.

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Knee Plank

Knee Plank

The plank performed on the knees is a static (isometric) exercise for strengthening the abdominals, back and shoulders. Isometric strength is important for stabilizing the trunk in various sports and exercises. The abdominal plank is a great exercise for strengthening the transverse abdominus. The transverse abdominus is the deepest layer of abdominal muscle and wraps around the whole midsection. When you contract the abdominals, your waist becomes thinner. This is the action of the transverse.

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Knee Pushup

Knee Pushup

The pushup performed on the knees is a effective exercise for strengthening the chest, shoulders, and triceps. Pushups are a great exercise for beginners looking to strengthening and sculpt their upper body. The pushup with knees bent is an easier alternative to the straight-legged push up.

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Knee Pushup — Hands Elevated

The knee pushup performed with hands elevated strengthens the chest, shoulders and triceps. The elevation increases the exercises range of motion and allows for a pre-stretch on the chest muscles. The pre-stretch is believed to contribute to greater force production by the muscles. Following a pre-stretch (eccentric contraction followed immediately by a concentric contraction) the muscles utilize the storage of elastic energy to achieve a peak-contraction.

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Lateral Lunge Touchdown and Thrust - Alternating

Lateral Lunge Touchdown and Thrust – Alternating

Lateral lunge touchdown and thrust strengthens the legs, hips, torso, arms and shoulders. This bodyweight exercise strengthens basic motor patterns and provides a great conditioning workout. Alternating legs provides a balanced, full-body workout. Lateral lunge touchdown and thrust is a perfect for drill for basketball players due to the side-to-side movement and upper-body component. Use a medicine ball for added resistance.

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Ball Pushup Feet on Ball

Ball Pushup Feet on Ball

If your push ups are too easy you can perform them with your feet on a ball. By raising your feet you add more resistance to the upper chest muscles, much like the incline bench press. The swiss ball also adds the extra challenge of maintaining your balance while performing the exercise. The instability challenges your core and activates the abdominals, low back and obliques.

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Band Push Up

Band Push Up

The push up is a great upper-body exercise. When performed often, it develops strength and endurance in the chest, shoulders, and triceps. Performing push-ups with a resistance band increases the difficulty of the exercise. If you’ve been leaving the push-up out of your upper-body workout because it’s too easy, add the resistance band and you’ll be surprised at the results. The exercise is fun to perform and feels good on the upper-body muscles. Best of all you can do push-ups anywhere.

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Band Push Up - Feet Raised

Band Push Up – Feet Raised

The push-up performed with your feet elevated and using a resistance band for added difficulty will strengthen your chest, shoulder, and triceps. You can perform this exercise at home or at the gym. To increase the difficulty select a resistance band that is less elastic and provides more tension. Keep your core tight and back straight as you raise and lower yourself.

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Barbell Overhead Punch with Rotation

Barbell Overhead Punch with Rotation

The Barbell Overhead Punch with Rotation exercise develops strength and power in the core muscles. If you are looking to boost to your metabolism, include this exercise in your circuit training program. Perform as many reps as you can perform using good form. As your condition improves you may add weight to increase difficulty.

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Alternating PowerBlock Shoulder Press — Seated

The alternating PowerBlock shoulder press performed seated focuses on the shoulders and triceps. Using dumbbells allows you to change your hand position which changes the focus placed on the shoulders. Therefore the alternating dumbbell shoulder press is an effective way to add variety to your shoulder routine. The seated position prevents you from cheating on the exercise with too much weight. By alternating each arm you allow the muscles just enough rest to squeeze out a few extra reps.

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Alternating PowerBlock Shoulder Press– Standing

The alternating PowerBlock shoulder press performed standing works on the shoulders and triceps. Using dumbbells while standing allows you to cheat a little and therefore use more weight. This is important if you are trying to build strong shoulders. By alternating each arm you allow the muscles just enough rest to squeeze out a few extra reps. Using dumbbells requires you to recruit more stabilizer and core muscles and therefore you work more of the shoulder muscles during the workout.

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