Pull-Up: How to Do Your First One? The pull-up is a great exercise for building back and arm muscles. It directly engages them whilst building strength and stamina. Moreover, the pull-up exercise is commonly performed by beginner and advanced-level athletes, especially in gymnastics, bodybuilding, and calisthenics. The pull-ups also help build hand strength and grip, which can prove beneficial for other exercises such as chin-ups, handwalks, handstands, human flags, etc., which are practiced mainly by calisthenics and gymnastics professionals. How to Do Your First Pull-Up? Dead Hangs The dead hang exercise requires you to hang from the pull-up bar with your feet hanging in the air without any support. You can either grab the pull-up bar by jumping from the ground, by jumping, or using a stepper, or by using other exercise equipment to reach the pull-up bar, hold it with your grip, and then, keeping your legs hanging in the air. Doing the dead hang exercise for one minute or more would...
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| Chest Workout | Home Workout (No Equipment) Day 44 |
Chest Workout | Home Workout (No Equipment) Day 44: In today's chest workout session we are going to cover chest exercises for upper, lower and mid chest sections. These chest exercises will hit all three portions of the chest equally and help you get a better chest as long as you keep practicing them.
Chest Workout | Home Workout (No Equipment) Day 44
Exercise 1: Wide Grip Push Ups (50 Reps)
- Lie down with your hands wide apart from each other and your stomach facing the ground
- Keep your body straight up and above the ground such that you are in a slanting manner
- Push your chest in between your hands and then come back up to the original posture
Exercise 2: Diamond Push Ups (50 Reps)
- Bring your body in a regular push up posture with your stomach facing the ground
- Close and join both of your hands together but don't overlap any of them over the other. Just join them as close as possible.
- Bend your elbows inward to bring your chest as close to the ground as possible just like in a normal push-up
- Go back up to the original push-up position
- Keep repeating until you repetitions are completed
Exercise 3: Short Sprints (50 Reps)
If you are wondering why we doing cardio in between a chest workout, then I would like to inform you that it will help to relax your hand and chest muscles. It is for the same reason we are including in our chest workout session. Here is how you have to do short sprints:
- Stand straight above the ground
- Run to either side but run sideways
- Touch to the ground with the same side hand and do the same with the other hand too
- Keep repeating until your reps are completed
Exercise 4: Side To Side Push Up Movements (50 Reps)
- Go back down in push up position and keep your hands far away from each other
- Slide to one side of the hand and do a regular push-up. While doing this movement your other hand will be completely straight
- Do the above push up movement sliding to the other side while keeping the other hand completely straight
- Keep repeating until you have completed 25 reps each side
Exercise 5: Jumping Jacks (100 Reps)
- Stand straight above the ground and keep your hands beside your body
- Jump up and keep your feet wide apart from each other. At the same time, clap your hands above your head
- Bring your whole body in the original position, but don't stop. Instead, keep repeating the jumping jacks until your reps have been completed
For more information look at the below video: