Bodyweight Exercise Vs Free Weight ? On Every Aspects

The great debate ! 

Bodyweight Exercises Or Free Weights? 

Which one is better?

Now there are avid people in both camps that adamantly believe that their method is very clearly the better option of the two. Some go as far as saying that doing the other is absolutely pointless.

Now we know of course, that just not true.

There are many examples of individual in both camps that gotten great results. In aspects of times, such as improving strength and muscle growth. 

The thing is anyone that tells you to avoid doing one or the other whatever reason does not the full benefits of the alternative.

Truthfully yes, one can be better in some ways than the other. 

Bodyweight Exercises aka Calisthenics

Calisthenics are better suited to improve functional movements that are used in daily life. After all the whole basis of calisthenics is to move your body through space without any restrictions.

What are free weights ?

Free weights on the other hand are mainly static loads, where you stay in a single place and manipulate the weight from point A to point B.

 For example if you want to improve your capabilities of moving fluidity through a rack environment. Such as on  a hike, stair runs and box jumps will letter suited than improving your squat.

Free weights advantages !

However free weights have an advantage when it comes 

• It simplify progression.
• If you want to build strength, you simply lift heavier weights.
• And if you want to build muscles you can by increasing volume through reps, sets and load.
• Less learning effect.

The bodyweight exercises are simply not as easy to improve strength and muscle growth and this remains true.

Calisthenics progression is much more technically complex than your standard "add on weights" progression. Take the Push-up for example, where the most common progression are raising your feet off the floor, dips or single arm push ups.

For free weights you can similarly progress in dumbbell bench press simply by lifting heavier dumbbells. For your average joy that simply wants to get a stronger chest, free weights clearly requires less learning effect.

Free Or Expense

There are also other advantages in both camps bodyweight exercises for the most part is absolutely free.

                             

Free weight exercises requires you to either purchase weight equipment or a gym membership.

For calisthenics you can always go to local parks that have calisthenics bars to exercise. At the very most you can purchase things like a pull up bars or a suspension training system if you want to workout from home.

Targeting Muscles 

A winning advantage of free weights is being able to target specific muscle groups. Because calisthenics consist of many natural and functional movements, which is usually a good thing. It requires that multiple muscles group are targeted at the same time.

However there are cases where you do want to isolate a specific muscle in a workout and a great way in doing so is by using weights. Whether it's because you want a particular muscle to be stronger or larger or because you're recovering form an injury isolation movements are best achieved with weights.

Injuries in weight and bodyweight exercises

Speaking of injuries, many calisthenics enthusiasts will tell you to avoid free weight exercises. Because it's easier to get hurt. 

Let's take an example of paper, it might make sense since free weight require you to lift heavy loads and put a lot of stress on your muscle, tendons, joints and ligaments. But the fact of the matter is with a proper training program and learning proper form there will hardly ever be a time where you'll place yourself in danger of getting hurt. 

The only times would be if you're trying to lift a weight that is clearly out of your capabilities or that you're performing an exercise with improper form. 

And that goes the same with bodyweight fitness. Try to do a movement that you're not physically capable of doing or do a movement the wrong way you can just as much hurt yourself as well.

Conclusion

So, with all this being said which one is actually better? Well as boring as this may sound, it all boils down to " It Depends ".

If your goal is to pack on muscle fast without much learning effort, Free weight are for you.

If you want to improve your capabilities in moving your body through space rather than pushing big things around then Calisthenics are the way to go.

And in the end of debate it also depends on what you enjoy doing more.

If you have any suggestion and question leave a comment.

How To Progress In Calisthenics | Fast Result

One of the biggest problem in calisthenics is that it's difficult to make the exercise more or less challenging. When you use free weight you can simply add or remove weight in very precious steps.

When you use your body weight only you can't increase or reduce your weight so you have to change other things to make a training more effective.

Today I gonna give you most comprehensive overview you can get to progress fast and make the most out of your training and get a better result in very less time.

Eccentric training

The first point is eccentric training if you can't do an exercise yet you can try it only do the negative part of the movement.

The negative aka the eccentric part is easier than the positive one so you can use it to build up strength until you are able to do a complete rep.

Always keep in mind that eccentric raining is very challenging for your body.

 If you only do eccentric of hard exercises that you can't do yet.
 Your body will need more time to recover so be prepared for sore muscles.

For better results I suggest you to mix eccentric training with an easier progression of the exercise you want to learn.
 This takes a straight to the next point which is about the progression.

Progressions

Calisthenics is all about changing and adopting the exercise to your current level of performance.
One of the tools to do this is changing the lever you can change the lever by extending are tucking your body or by changing the angle.

Exercise like Push ups, Planks and Body Row are perfect for this kinds of method.

Unilateral training.

Another way to make exercises more challenging is unilateral training. Unilateral training means that you only use one arm, one leg or one side of your body.

 Of course it's a huge step from doing exercise with both limbs to an execution with only one of them. The gap between those two progression is so huge that it's necessary to add other progressions in between.

So, if you are able to do a couple of pull ups or push ups, you can try archer movement to make these exercises more challenging.

When you do archer movement you bend your one limb and leave the other one straight. Due to the longer lever one straight arm or leg can't produce that much strength as the bend one. 
So the focus is on a bench side and the straight side only support the movement.

Uneven Movement

When it comes to pull ups you can also change the progression by doing an uneven movements.

For that you can use ring bands or even a towel.

Using workout tools.

The last point You can do to progress in calisthenics is using workout tools.

Weight belt for weight vest

 One of the effective workout tool is a weight belt or a weight vest Of course using additional weight are not pure calisthenics but they can really help you for improving at different exercises especially when you are stuck in between two progressions.

Resistance band

If you want basic exercise like pull ups or dips is here I suggest you to use resistance bands.
The bands will take off a part of your weight and makes the exercise easier.

The only negative part about the bands is that they don't have the same support through the complete range of motion.
So when you do a pull up the band will support you more in lower part of the movement then in the upper part.

But when you do a day it optimal because in deep you really need support in lower part.

If you want to learn skills choose a heart but not too hard progressions if you can't hold us kill for a couple of second choose on easier one. If you have further question leave a comment.

Crow pose for balancing

Crow Pose

Crow pose is known for various names like in Yoga "kakasana" and in the world of calisthenics it is called Frog Stand. No matter what you call the most important is how it works and why you should do Crow pose or Frog stand. This exercise help you to strengthen your wrists, shoulders and abdominal. And also improve overall body control and balance, and give you foundation to learn cool calisthenics skills like handstand, planche and V-sit. To get all the benefits of Crow pose you should need to do this in proper or regular basis. Crow pose is a challenging pose. It requires high level strength in the shoulder. It’s is great for boosting circulation. 

Benefits of Crow Pose

If you are beginner then this exercise is should be in your daily exercise goal or if you are a pro then make sure you do harder variation of this exercise. There are tons on benefits of crow pose but now we only cover most primary benefits of crow pose.

• Build Strong Wrists 
• Strengthen Your Shoulder
• Helps In Balancing Skills
• Improve Body Control and Awareness

How to do Crow Pose

• Begin with mountain pose
• Place your hands, shoulder width apart
• Place your knees high up on your elbow
• Bend your elbows, keeping them inline with shoulder
• Lift your feet off the ground.

How Crow pose help in balancing 

The first and most target body part while performing crow pose  is Wrists. Wrists are responsible for every hand balancing skills like handstand or planche. While performing hand balance exercise you control your all body weight with your wrists and for holding a long time you need to strengthen your wrists and you can do this with Crow pose because it is easy then handstand or planche. But  it's alike of those, in this exercise you also put all your body weight on your wrists but with the support of shoulder.

The second reason of how crow pose helps in balancing is strengthen shoulder. This exercise secondary target the shoulder muscles. A solid build shoulder is like a pillar of balance and crow pose help you to build or strengthen you shoulder. When you do crow pose, you put your all lower body weight on shoulder this  put more pressure then a handstand or any other exercises. 

If you have any further question just leave a comment
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Handstand Push Up Trick [HSPU]

Handstand Push Up

Today i'm going to give you simple guide on How to master the Handstand Push up. The Strict handstand push up requires a combination of strength and balance to be able to perform a handstand push up. You must be able to balance a straight handstand. If you are not able to do a perfect balance handstand go to this Handstand Guide for quick master in handstand. As you add the additional dynamic strength challenge of lowering your head to the floor and pressing back up if you can't get hold a freestanding handstand make sure you practice your handstand balance in addition to strength training when working toward the goal of a handstand push up.

I recommend individual training strength and balance separately and then utilizing exercises that combine them. And also before starting any exercise you must do warm up. 

let's go for the first exercise.

Pike Push Up

This exercise will help develop the vertical pressing using only a portion of your body-weight and without the added challenge of balancing a handstand. 

• Start in a push-up position with the hands shoulder width apart.

• Walk your feet as close to your hands as possible.

• Rise  up onto your toes and try to get your hips over your shoulder. You won't be able to do this with your feet on the ground but get your hips as close as possible.

• To being over your shoulders lower down bringing your head in front of your hands until your forhead touches the floor.

• Then straighten your arms as push back and opening your shoulders at the top keep the elbows over the wrists through out the movement.

This exercise replicates the motor pattern used in a handstand push up and will help strength the necessary muscles in a functional manner.

Common mistakes

• The most common mistakes is to bring the head between rather than in front of  hands. By doing this you are no longer replicating the motor pattern of a handstand push up and therefore diminishing functional strength gains.

• Another common mistakes is straightening the arms before opening the shoulder by doing so you are training forward push ups rather than vertical pushing strength make sure you straighten the arms as your shoulder open and you keep the entire movement. 

Progression

You can progress this exercise by elevating your feet on an object with your feet elevated walk your hands toward your feet with the goal of stacking your hips directly over your shoulders. From here the mechanics are the same as with your feet an the floor bring the head forward as you lower push back up opening and elevating your shoulders at the top of the movement.

The difficulty of this exercise relates to how high your feet are elevated initially. Choose a low height object and increase the height as you get stronger to place more weight on your hands.

Wall Hspu

The second exercise is the chest to wall handstand push up this exercise simulates a full handstand push up.To perform this exercise are require you to lift your entire body weight means it requires the same degree of strength used in a handstand push up without the added challenge of balancing.

• Start in a chest to wall handstand.
• Go close to wall with your hands a few steps from wall so, the body is slightly angled.
• Lower down bringing your head in front of your hands and press back to the starting position.
• Ensure you maintain straight body alignment throughout the movement.

I recommend you to wall push up with your chest facing the wall as this utilizes the change in angle of your body used in a freestanding handstand push ups doing wall handstand push ups with your back facing the wall can it entice you to arch your back and doesn't mimic the mechanic of a freestanding handstand push up as well.

Hspu Negative

The third exercise is the handstand push up negative if you can't get to a handstand push up but can balance a handstand and can perform wall handstand push up. A great way to improve your strength while simultaneously improving your balance is to perform negatives in addition to improving your strength and balance this exercise will familiarize you with the exact position you travel through during the handstand push up helping you get better at the movement.

• To perform a handstand push up negative kick into a handstand and perform lowering phase of a handstand push up in a slow and controlled manner. Hold the position at the bottom with your head just off the ground before stepping back to your feet then kick back into a handstand. 

Repeat ensure you maintain straight body alignment throughout the movement.

Bent arm press

The fourth exercise is bent arm handstand press if you can comfortably perform the previous exercises but are still struggling with concentric portion of the handstand push up a good way to train this segment is with the bent arm handstand press this exercise incorporates both balance and strength components and allows you to practice the concentric phase with the assistance of a little momentum.

• Start with pike push up on the floor.
• When you get to the bottom of the movement lift your feet off the floor.
• Hold this position if you can comfortably do this.
• Extend your hips after you lift your feet.
• Finally use the forward momentum to help you press up.

Once you've reached the handstand step out of it and repeat. Try to resist the temptation to arch your back as your straighten your arms. 

The previous exercises should help you build both the strength and balance require to achieve your first handstand push up and later.

Complete the movement for repetitions once you've mastered the handstand push up. You can increase the difficulty by increasing the range of movement speed or even adding weight.

If you have any further question just leave a comment.

Do a perfect Handstand in 30 minutes. [Calisthenics]

Handstand

Handstand is a Calisthenic body-weight exercise, Handstands are known by various other names. In yoga, the handstand is known as Downward-facing Tree Pose (Adho Mukha Vrksasana) . In capoeira it is named bananeira.

Handstand is skill of supporting the body in a stable, inverted vertical position by balancing on the hands.

How you can learn handstand step by step. Today we are going to cover some basic and fundamental key factors to master in handstand. Before starting make sure you warm up your self to prevent injury in short term or long term warm up also helps in mobility.

We gonna cover

1. Form/ Execution.

2. Preparation + Mobility work.

3. Beginner Exercises + Progression.

4. Mistakes.

5. Variations.

Form/ Execution

Let's start with the execution in the first example we see a Banana Handstand which is certainly easier to stand but has no advantages over the straight Handstand. But it will help you in further for building shoulder strength and understanding the function of handstand if you can a banana handstand this may be something plus point.

The second example, we see the Str,aight Handstand which represents our goal the straight handstand has the advantage that you spare your joint because the body stand in a straight line this means less stress on the shoulder and lumbar spine in addition by doing the straight handstand. You tense and control the muscles in the torso, the hips and leg more effectively as we let the legs hand forward and form an arch back. The positive aspect is the improved control over your body because you are only able to stand straight when the shoulders, pelvis and legs are coordinates right. When you do the handstand you balance your body mainly through the wrists, the shoulder, the pelvis and the legs often a banana handstand only occurs because the mobility and the shoulder joint is missing to do is right, you have to tilt your pelvis backward and open the torso without forming and arched back.

Point to note.

• Banana Handstand has no advantage.

• Less stress on shoulder and lumbar spine in straight handstand.

• You tense and control the muscles in the torso, hips, and legs.

• Body mainly balanced by Wrists, Shoulders, Pelvis and Legs.

Preparation + Mobility Work

You can read this Basic Flexibility and Mobility guide for beginner. article for basic mobility program.

You can do

• Arch on Exercise ball - Doing arch on exercise help in spine and lower back mobility.
• Shoulder mobility - You can mobile your shoulder with rotating your hands in clock or anti-clock direction or you can learn from above mention link.
• Superman with hollow abdominal- This exercise help you to mobile your upper and lower back and also engage your core.
• Wrists warm up - You can do warm up your wrists by rotating your fist, putting some pressure on wrists and pulling wrists aside or opposite of your body.

Beginner Exercises + Progression

Now, let get to the exercises and progression. First you can start with

• A pike stand - Again it's important to open the angle between arms and torso. You can also do pike push up which is one of the best exercise to build shoulder strength choose a higher platform for get more benefit from this exercise.

• Crow pose - This exercise increase your power of straight arms which is quite important for a balanced handstand. This is a yoga asana in which you put your all body weight on your arms and keep in mind arms should be very straight. Including this exercise in your handstand progression will help you to reach your goal soon.

• Wall handstand - First you practice the kick up there are several methods of standing on wall is standing back and belly ones because you stand slightly away from the wall the body will not become completely vertical but you have to make sure that the body is straight itself.

• Closer to wall- Now, we move closer to the wall. If you kick up too hard you simply bounce off the wall you therefore, already train the right amount of kick up for free handstand because you are closer to wall your body is now vertical. Handstand on wall with belly side closer to wall give you muscle memory how it feel while free handstand.

• One-leg assisted wall handstand - The final progression is the one leg assisted wall handstand, here now only leg is placed on the wall and the other one is stretched out straight up. Now try to lose the other leg slowly and stand up straight because you still practice on the wall you can always rotate your self before you start with the free handstand.

• Exit - You should practice the correct exit form handstand here, you can either roll or rotate lateral relief from the handstand. This will help to become more fearless and you can do handstand anywhere.

Mistakes

1. Wrists placement

Wrists are the pillar for your handstand. Mostly people mistake with wrists placement and can't balance for long.

• Try to stretch your fingers.
• Connect your palm with ground.

2. Shoulder form

Shoulder is like structure of your handstand. Make sure you do these following this with shoulder.

• Push out shoulder.
• Push floor down.
• Push the scapula down.
• Make your arms super straight.

3. Alignment

For a perfect handstand for long period you should do handstand in straight alignment.

4. Engaging Core and hip.

Most of people don't engage core this could be biggest mistake.

• Activate Core.
• Bring your Hip back.
• Bring you feet slightly forward.

5. Pointing legs.

This help you in engaging your calves to your quads, hamstring all the way to your Core. That going to keep your body in like a straight line. Its going to be easier to control you body weight.

Cheat- Focus on one point straight of your nose.

Variation

There are tons of variation of handstand.You may also do the variation of handstand but the risks are loaded differently by the different form therefore, the body must also learn to balance with different angles. This is one of the most popular skill/exercise all over the world. Some popular handstand variations are

• One arm Handstand
• Stag split Handstand
• Hollow back Handstand
• Straddle split handstand
• Handstand on Parallet
• Handstand on Single bar
• Handstand Push Up

If you have further Question just leave a comment.

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Push Up - CrossFit Workout

Push up

A push up is a common body-weight exercise or we can call this a calisthenics exercise too. A push up is very effective exercise for the whole body. This can be done by anyone from beginner to advanced athletics. This exercise performed in very variation but the most popular style is classic Push up. Plus point of this body-weight exercise is that you can do anywhere without any equipment. But to get maximum benefits from push up it should be done with proper form you can check your quality of push up by clicking here. Push up is full body workout but primary muscles target is Pectoral Major (Chest muscles) and Triceps. You can change the pressure by changing the angle this method call is variations. Push ups performed in a prone position (laying down on ground with chest touch ground and back face upward) by raising and lowering the body using the arms. 

Muscles Involved 

Chest Muscles

•  One of the primary muscle targeted by push up is the chest muscles.  Pectoralis major and pectoralis minor  are the two large chest muscles act as main pushing muscle group.  As a result, these muscles become very strong and can become more muscular. click here for push up workout routine for chest.

Triceps Muscles 

• Secondary muscle target by push up is Triceps. The triceps also control the speed of elbow-joint flexion during the downward phase of the exercise. The closer together the hands are placed during a push-up, the harder the triceps work. There is a special sub-set of the diamond push-up. The special version of this push-up is when the diamond is placed directly below the nose instead of the solar plexus. The nose must almost touch the floor in the center of the diamond.

Biceps 

• During the push-up exercise, the short head of the biceps brachii muscle acts as a dynamic stabilizer. This means the muscle activates at both ends the elbow and the shoulder to help stabilize the joints.

Abdominal Muscles 

• The rectus abdominis and transversus abdominis contract continually while performing push-ups to hold the body off the floor and keep the legs and torso aligned. Both muscles compress the abdomen, and the rectus abdominis also flexes the spine forward, although it does not execute this function when performing push-ups.

Forearms

• Forearms worked as stabilizer to maintain a proper plank position in the standard prone push-up.

How to do Push up

Step 1. Start with the plank position place your and directly under shoulder in aligned.

Step 2. Engage your Abdominal muscles , Hamstring, Glute and also take care of lower back. (don't make arch)

Step 3. Go down slowly about 2-3 inch above ground. 

Step 4. Take care of proper form your elbow should be in "V" shape. Don't make arch with lower back. Look forward.

Step 5. Return to starting position. (take care of posture)

Posture Mistake

1. Body Position

2. Arm Position

3. Range of Motion

4. Shoulder Blade Movement .

Variations 

Knee Push up

• The easiest way to do push up in Knee push up you lay down on knee by this your lower body goes in rest position so, you only push your upper body.

One arm push up

• One of the hardest variation in One arm push up you push your body weight with only one hand which make push up harder. 
• trick - the more you flatter your leg the more it gets easy.

Hindu push up

• Hindu push up is a yoga variation of push up originated in India. This Indian style of push up is great exercise for whole body mobility and also for chest muscles.

Diamond Push up

• Diamond push up also known as Triceps Push up because this style of push up target primary on Triceps. You need more strength in your triceps then normal to perform Diamond push up.

Superman Push up

• Push your whole body with full power in air and do flying superman pose.

Fist Push up

• In this you do normal push but use Fist instead of flat palm.

Handstand Push up

• One of the hardest push up in this you have to do push up in handstand position.

Clap push up 

• At the peak of the push-up, push yourself up off the ground and quickly clap in midair. The fast jolting force of clap push-ups will help develop explosive power while also bulking up the pectoral muscles for a more defined chest.

Incline Push up 

• Put your hands on higher place about 2-3 ft. aligned in straight line.

Decline Push up 

• Put your foot  on higher place about 2-3 ft. don't make arch. 

One leg Push up

• Lift one leg up off the ground and do a set. Switch legs on the next set.

Medicine Ball push up

• Push up using medicine ball. This increase your core stability  strength.

Planche Push up

• An extremely difficult variation is to perform a push-up using only hands, without resting the feet on the floor

There are tons of variations of push like 360 push up, backhanded, double clap and 3 clap push up.

If you have further question just leave a comment.

Let me known if you like some other variations.

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One exercise for Six Pack [CrossFit Workout]

Six pack

If you want a steel six pack abs then you come to the right place. If you want an effective workout you have to choose the right exercises. Today I'm going share you one of the hardest workouts for a toned and strongest six pack. This workout not only build your six pack it gives you a strong core too. This exercise is one of the best to hit every muscle in your body and can be used as an advance athlete or even as a beginner if you simply change the progression and try variations. 

Ab wheel 

The abs wheel roll out will put the focus onto your abdominal muscle. You will also need a certain amount of strength in your 

• Lats
• Chest
• Serratus anterior
• Hip Flexors and 
• Quads.

to able to do it. The ab wheel roll out is an anti extension core stability exercise that strength the spine's ability to resist hyper extension. The primary muscles target by ab wheel is abdominal   and core. This exercise puts a lot of pressure on abs which lead to a toned abs formation. Because of the hardness of this exercise it must be done if proper form to get results in six pack workout.

How to do :-

Step 1. Hold ab wheel with both hand use tight grip.

Step 2. Put ab wheel ground and make a mountain pose.

Step 3. Slowly roll ab wheel forward in straight line. (contract your abs and feel the pain)

Step 4. Go forward you can. (hold this position 3-4 sec)

Step 5. Return to the starting position.

Key Point

• Round your Upper back.
• Squeeze the Glutes.
• Tilt your Pelvis backward.
• Avoid arch in the lower back.
• Lock your arms.

If you can't hold these positions you have to change the lever and make it easier.

There are two options to do this.

1. You can either decrease the range of motion and don't roll out that far. This method help you to build strength if you can do some of reps then you look for progression. Decreasing the range motion make this exercise a lot easier for beginner level. Always remember that you have to come back in starting position, try to go control your range. If you are not able no matter how hard try on the knee.

2. You can do the ab wheel roll out on your knees. When you do it on your knees it will easy to do, but this way increases the hardness to hold the correct Pelvis position because your rectus femoris gets stretched a little bit this can force your pelvis easier into the posterior pelvic tilt position. So always take care that you don't arch your lower back.

Benefits of ab wheel

• Activate Core stability.
• It's improve posture.
• It's improve mobility.
• Reduce or prevent back pain.
• It's a full body strength builder exercise.

Variation

For beginner

• Abs Wheel roll out on Knee.
• Close range abs wheel roll out.
• Ab Wheel Plank.

For Advance 

• V ab wheel roll out.
• Plank to pike ab wheel roll out.
• Ab wheel roll out with HIIT band.

Caution:- Person suffering from lower back pain, hernia or any physical disorder should consult their fitness trainer or doctor.

If you have any further question just leave a comment.

If you want burn belly fat click here

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3 Best Pull Ups exercises [CrossFit Workout]

Pull Up

There are many ways to do a pull up but in the end it all comes down to three fundamental movement patterns. In this article we'll take a look on these three types of pull up movements and show you progression for each one of them let's get started with the first one.

Body rows pull up movement

This exercise known as body row. It's great for people yet to build a basic strength and feeling foot pull moves the difference between a normal pull up and body row is that your feet are resting on the ground . You have to use your legs your butt and your erector spine to stabilize the movement in the bottom position.

You start by pulling your shoulder blades together to activate your back after that you start to pull your elbows backwards and bend your arms to pull yourself up. When you're in the top position your hands should be on the same height as your chest if the bar is too high it won't work because either the angle will not allow you to perform the movement correctly or the movement gets too easy. A good solution for this are Rings or a TRX band because you can adjust them on different height. You can adjust them on different height. 

You can also make the exercise harder by archer body rows or one arm body rows here you can also change the difficulty by changing the angle.

One of the hardest variation of this movement are all kinds of front lever pull ups. Here you don't support yourself with your feet on the ground any more. When you start the tuck front lever pull ups do it on the rings because when you do it on the bar you have to extend your legs a little bit more to be able to move over the complete range of motion.

Ofcourse you can also do it on the bar but even this little leg extension makes this movement a lot harder.

Classic Pull Ups

This exercise is the classic pull up there are different way to do a pull up but when you start you should focus on pulling you shoulder blades downwards to get the necessary tension in your shoulders and back after that you pull your elbows down and bend your arms to pull yourself up at  the top you can lean yourself a little bit backwards bring your chest forward and bring your shoulder blades together to activate the same muscles like in body rows with this execution you get the most out of this movement when we talk about back development always try  to avoid any form of keeping or momentum but move clean and control.

You can make this exercise easier by using a rubber band to support the movement and you can make it harder by working with typewriter archer or even one arm pull up the less you use one arm the harder of the other on has to work.

Always make sure to work both side with the same intensity, reps, speed, and time under tension.

 Straight arm pull up

The last type is straight arm pull up here you work with front lever raise when you work with front lever raise you work with straight arms. You change your body position from vertical passing horizontal to upside down vertical like in the normal pull ups your shoulder blades down. After that you pull yourself up with straight arms imagine it like reversed great art let pull down which lets your body rotate backward around your shoulder the movement is a lot harder than a normal pull up because you don't bend your arms and the lever is longer the result is that you don't use your elbow flexors to support the movement both strength is produced in the back mostly the lats and for a small part  of the range of motion in the pecs.

Ofcourse you also have to stabilize your core and your legs to let your body straight if the full lever raise is too hard for you. You can adjust the difficulty by changing the lever you do this by bringing one leg or even both legs close to the body. To master the pull movement you should include all three types into your workout.

If you have any further question just leave a comment.

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Test Quality of your Push Ups

Push Ups

Push Ups are one of the most fundamental body weight exercise and are very popular the movement is simple can be done everywhere and it's very effective because you are using a lot of muscles at the same time sounds good right. The problem is that a lot of people concentrate on quantity over quality when doing push ups to avoid this you should focus on these four points make push-ups perfect.

Let's start with the first

1. Body Position

A push up is not only a triceps, chest and shoulder movement most people neglect attention in the abdominal muscles, the hip and the legs. Often they form and arched back and have a lack in body tension.

Avoid

Tilt your pelvis backward and keep your butt squeeze too tight the movement gets a lot harder with this, but it's also more effective.

2. Arm Position

The second point is the arm position the arm position doesn't really matter in term of the perfect execution a perfect push up can be done with a wide or a narrow grip but it's important to place your wrists in the nearly vertical line under your shoulder whrn you do the standard pushup.

There are still exception to that rule for example, when you are doing Pseudo planche Push ups which puts the focus more on your shoulder or when you're doing sphinx push ups which are a triceps dominant movement. If you are working with standard push ups and choose a wider grip it involves the chest more than a closed grip. If your aim is to put maximum effect on the chest you can get a workout routine for chest Click Here. And a closed grip sets to focus more on triceps.

Avoid

The only thing you should avoid completely are out flared elbows because this puts a lot of stress on your shoulder which can lead to injuries. The closer you place your arms to the body the more your elbows point backwards. The wider you place your arms the more your elbows going away from your body but they still point more backward then to the side.

3. Range of Motion

The third point is range of motion. This is quite simple, just don't cheat yourself. Go all the way up and ll the way down and let your body straight doesn't decrease the range of motion by bringing your head forward or your hips down.

4. Shoulder Blade Movement

The last point is to shoulder blade movement. This is very neglected point when you are going down you shoulder blade come together and when you go up they go apart. You should also focus on pushing them downward instead of upward, but don't forget there's still a difference between the passive and an active way of the shoulder blade movement if you are too weak in the shoulder gridle your shoulder blade comes together because you are not able to hold your body against the gravity. You can see this, especially at the top of the movement when you're going down to always focus on the tension and an active shoulder blade's movement don't let yourself fall down into your structures.

If you consider all those points and try it on your own you will notice that it's much harder to do, maybe your amount of maximum repetition will drop but that doesn't matter always focus on quality over quantity and you will be rewarded with progress and a healthy body.

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