The Upper Body Explosion segment of the challenge will focus on developing the major muscle groups that are responsible for pushing, pulling, lifting, etc. Your overall physical function is affected by the strength and endurance of the muscle groups in your upper body.
Developing your upper body strength will ensure optimum performance in day-to-day physical activities.
The strength that you will gain from these exercises will also improve your handling of actual weights and may even help develop your flexibility when you’re playing demanding sports such as tennis or bowling.
Let’s get started!
Workout # 1: Triceps
1. Find the largest and sturdiest table you can get your hands on. The table should be able to stay in place while you’re working out and the surface itself should be able to support your weight.
2. Place both your hands on the table (or chair) as if you were performing an angled push up. Keep your back and legs straight as you do so.
3. Straighten your entire body so that it resembles a sturdy plank being balanced on top of the table (again, at an angle). Your back should look like a ramp leading up to the top of a ship.
4. Place your feet together and bend your toes to steady your lower body.
5. Begin this exercise by slowly lowering your entire upper body by gently bending both your elbows. You are performing this exercise correctly if you can feel a strain just above your elbow – those are your triceps in action!
6. As go down, be sure to contract the muscles on your backside and abdominals. Your abdominal area will feel a bit of strain as it stabilizes your entire body during the positive and negative phases of the exercise.
Workout # 2: Biceps
1. Find a large beam or doorway arch that can support your weight. If worst comes to worst, you can use a full-sized chin up bar.
No other item will be used to support you during the actual exercise, apart from the bar or beam that you will grab hold of at the beginning of the movement.
2. Start this exercise by grabbing the support bar or support beam firmly with your hands. Stretch your body downward, locking together both feet.
3. Bend your knees slightly as you keep your two feet locked together. Contract your abdominal muscles, shoulder muscles and biceps as you pull yourself upward.
Go fast on the upward phase and slowly go down to really stretch your bicep muscles.
4. If you cannot manage being off the ground for the duration of this exercise, feel free to step on a chair. But once you’ve mastered how to stabilize your weight while holding on to the support beam or support bar, remove the chair.
Workout # 3: Chest
Nothing beats the feeling of successfully training and conditioning your chest using one of the oldest and most effective movements known to the fitness world: pushups.
Pushup Version 1
The wide push up is recommended for people who have a little experience with pushups but is still not strong enough for triceps-focused pushups.
1. Get into a pushup position on the floor. Your back and legs should be straight and your feet should be close together for the duration of this exercise.
2. Place your hands four to five inches away from their usual spots when you perform a pushup.
This is the vital twist to the classic pushup that will challenge your chest muscles and back muscles at the same time. The wide stance of the arms and hands will activate your back muscles as you move up and down.
3. Perform as many pushups as you can while maintaining proper form.
Be sure to contract and expand your chest muscles as powerfully as you can during this workout so that your chest muscles will perform more than 50% of the work.
Your arms are there to support the chest muscles. Don’t allow your arms to become the prime movers of this exercise.
Pushup Version 2
When you’re done with the wide pushup, it’s time to test your bodyweight exercise skills. Pushup Version 2 is called the triceps-focused pushup because it will place a much higher strain on your triceps as you move up and down.
The muscular load will be maintained on the chest but your triceps will handle at least 40% of the required muscular effort to lift your whole body up and down.
1. Get into a pushup position and maintain a straight aspect from head to toe. When performing pushups, do not allow your knees to bend as this wrecks the required form of the exercise.
If you feel your knees bending while you are performing a pushup, stop and realign your whole body before continuing with the exercise.
2. Next, place your hands close together, as if you were trying to create a perfect triangle with your thumbs and index fingers. The tips of your index fingers and thumbs should be touching for the duration of this exercise.
3. When you’re ready, gently lower your body and feel your bodyweight straining your triceps and chest muscles. Pause for 1 count before gently going up again. Perform as many triceps-focused pushups before ending the session.
Medical Disclaimer:
Always consult with your physician before beginning any physical fitness program or diet program.
If you experience pain at any point during exercise, please stop and consult with your healthcare provider.