A powerful street workout from a bodybuilder to pump up your back and pecs

Powerful street workout from a bodybuilder to pump up your back and pecs

The champion in the nomination “Mens Physique” shared a set of exercises that can be done on a vorkout platform.

In today’s world not everyone has the time, opportunity and means to visit a gym. But this does not mean that you can say goodbye to your dreams of a fit and athletic body. You can train at home or outside – you just have to want to!

champion in the “Mens Physique” category

This workout is suitable for an athlete with any level of fitness.

Chest exercises

Push-ups with a wide arm position

• Stand in a supine position, palms wider than shoulders, turned outward.
• Lower the body smoothly down, making sure that the elbows go to the sides, not along the torso.
• After that, return to the starting position smoothly and without jerks.
• We try to emphasize the pectoral muscles squeezing at the top point, without falling in the lower back.

Number of repetitions: from 10 to 20 times, depending on the level of training.

Push-ups from the bars

• Put your hands on the bars strictly parallel and pull up the body, straightening your arms at the elbows.
• Starting position – hanging on the bars with straight arms. From this position slowly lower the torso, trying to keep it upright and do not sway.
• Bend the arms until the shoulders are below the elbows. Point your elbows out to the sides to more actively engage your pectoral muscles.
• Then unbend the elbows, pull the body up and return to the starting position. In the process, the legs are slightly bent and hanging in the air, with the chin pressed against the chest.

Number of repetitions: from 10 to 20 times, do three approaches.

Push-ups from a low tourniquet

The exercise is difficult and requires maximum concentration. Do not throw the body down and do not push it upwards with a jerk, we do everything smoothly.

• Grab the bar with a wide grip and pull the torso up with straight arms.
• From this position start to slowly lower down. Elbows go clearly to the sides, parallel to the bar.
• Bend the elbows to a right angle, and then with an exhalation, unbend the arms, lifting the body back to the starting position.

Number of repetitions: 10-12 times, do four approaches.

Pullover

To perform this exercise you will need an elastic band, a tube or a stick as a handle.

• Attach one end of the expander above your head to any fixed object, and attach the handle to the other end of the projectile. It should allow you to grasp yourself with a wide grip.
• Hold the handle in straight arms at chest level and move away to such a distance that the rubber band is stretched.
• To perform the exercise, we take the pelvis back, bend slightly in the lower back and spread the elbows apart. From this position, pull the straight arms to the hips, while inhaling, and on exhalation smoothly return them to the starting position.
• When returning to the starting position do not relax your arms, keep them tense and clearly lead them forward.

Number of repetitions: 10-20 times, do four approaches.

Reverse grip pull to the waist

To perform this exercise you will need an elastic band, a tube or a stick as a handle.

• Attach one end of the elastic band just above ground level to any fixed object, and fix the handle on the other end.
• Sit on the ground facing the handle, resting your feet on the thing to which we have attached the expander. It should be in tension.
• Grab the handle with a reverse grip so that the hands are shoulder width apart. Arms straightened in front of you.
• As you inhale, pull the handle toward you. Arms go along the torso, elbows slightly apart, shoulder blades behind the back brought together.
• As you exhale, return the arms to the starting position without relaxing.

Number of repetitions: 10-20 times, do four approaches.

Training is over.

You can learn more about performing these exercises from the video on “Championship”.

Source: MuscleRussia.