Training

Build Big Upper Pecs With Dumbbell Inclines

Published

2 years ago

April 10, 2021

AdminIITC

Table of Contents

Few things round out your upper body muscles more than large, rounded pecs. To get that massive, round look you have to build the upper pecs. The dumbbell incline is the king of upper chest exercises. It’s best to use an adjustable bench. Doing the exercise with a steep incline will work mainly the upper pecs, while doing the exercise closer to a flat bench will work the middle pecs. It’s best to do inclines with dumbbells because that isolates your upper pecs and forces the muscles on both sides of your body to do their fair share of the work. Quality is key, so you have to be able to bring a lot of weight to your chest that you can push hard.

Correct Exercise Form:

Begin by placing the dumbbells on your lower thigh, just above your kneecaps. Drive up each dumbbell – one at a time – with your thigh moving toward your upper chest and collarbones. After steadying yourself at the starting position, press both dumbbells overhead, keeping your wrists firm and straight. Return the weights to your chest under control. When finished doing your reps, lower the weights to your thighs, and then put them back on the rack. Do this exercise strictly, without arching your back.

Work All Upper Body Muscles. Upper body movements are varied and complicated. Muscles become unbalanced and the joints lose flexibility if you work only a few motions. Some lifters, particularly beginners, spend more time working pecs and delts than any other upper body muscles. Proper upper body development takes a lot more than doing some bench presses, flyes and raises. Slippery Rock University scientists led by J.C. Barlow evaluated shoulder strength and flexibility in a variety of upper body movements in 29 experienced trainers and 25 control subjects. While the experienced trainers were stronger than controls, they showed muscle imbalances and restricted flexibility during a variety of shoulder movements. Do exercise for all shoulder motions – not just the exercises you like. (Nat Strength Cond Assoc, 24: 16-17; J Strength Cond Res, 16: 367-372)

The post Build Big Upper Pecs With Dumbbell Inclines appeared first on FitnessRX for Men.

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Unlock Your Hip Flexors

Training

The Batman Workout

Published

1 year ago

June 26, 2022

AdminIITC

Today, I’m going to share The Batman Workout!

If you plan on fighting crime in your city, you’ve come to the right place.

We specialize in creating nerdy-themed exercise routines in our Online Coaching Program, because we like to have FUN with our training!

Here’s what we’ll cover:

How would Batman train in real life?

The Batman Workout Day 1

The Batman Workout Day 2

Exercises covered in the Batman Workout

FAQ for Batman Workout

How to train without a gym (Next Steps)

Alright, grab your cape, and let’s do this.

How Would Batman Train in Real Life?

As Ryan from GMB mentions in the video above, Batman needs to train for:

Strength

Power

Agility

Now, a gym could be useful here. However, sometimes we don’t always have access to a fitness facility.

Maybe we’ve been thrown into some sketchy prison somewhere (thanks Bane).

BUT, that doesn’t mean we can’t work out. It just means we have to focus on bodyweight exercises:

As we mention in our Guide to Bodyweight Training, you really don’t need any equipment to get a full-body workout in. You just need the right plan.

Let me show you what I mean.

The Batman Workout DAY 1

The Batman Workout Day 1:

Squat Jump

Push-Ups

Headstand Push-ups

Pull-ups

Handstand

Depending on your experience level, we can go with a Beginner or Advanced variation.

Day 1 – Beginner:

Rolling Squat Tuck-up Jumps

Side-to-Side Push-ups

Modified Headstand Push-ups

Jump Pull-Up with Tuck

Handstands Against Wall

Day 1 – Advanced:

Rolling Single-Leg Tuck-up Jumps

Exploding Push-ups (Standard to Wide to Right Front/Left Back to Left Front/Right Back)

Headstand Push-Ups

Ice Cream Makers

Free Standing Handstands

The Batman Workout DAY 2

The Batman Workout Day 2:

180-Degree Jump

Front Lever

Back Lever

Planche

Again, we can roll with a Beginner or Advanced variation.

Day 2 – Beginner:

180-Degree Jump Turns

Front Lever Hold with Tuck

Back Lever Hold with Tuck

Low Frog Hold

Day 2 – Advanced :

Single-Leg Jump 180 Degree Turn

Front Lever Hold

Back Lever Hold

Floating Frog Hold

Exercises Covered in the Batman Workout

Let’s now cover the exercises in the workouts found above.

#1) Squat Jump

#2) Single Leg Squat Jump

#3) Side-to-Side Push-up (Knee)

#4) Side-to-Side Push-up

#5) Exploding Push-ups

#6) Modified Handstand Push-up

#7) Handstand Push-up

#8) Jump-up Pull-up with Tuck

#9) Pull-up with Tuck

#10) Ice Cream Maker – Tucked

#11) Ice Cream Maker – Can Opener

#12) Ice Cream Maker – Front Lever

#13) Handstand (In)

#14) Handstand (Out)

For more here, check out our guide How to Do a Handstand.

#15) 180-Jump Turn

#16) 180-Jump Turn – Single Leg

#17) Front Lever – Tuck

#18) Front Lever – Can Opener

#19) Back Lever – Tuck

#20) Back Lever

#21) Low-Frog Hold

#22) Floating Frog

FAQ on The Batman Workout

Let’s answer some of your questions on the Batman Workout.

#1) When should I advance on with the workout?

Once you get proficient at a level, go up one level for that exercise and work on mastering that within the workout.

Don’t try and jump up to the next progression too quickly. Focus on form and performing each rep as cleanly as you can. That is what will get you strong and help you master the moves. Be sure to:

#2) How many reps should I do? How long should I perform the holds?

Perform no more than 5 reps per movement for up to 3 sets.

Work on performing holds for 5 to 8 seconds per set.

Perform all sets of one exercise before moving on to the next exercise.

#3) How often should I do the Batman Workout?

Give yourself at least a day of rest in between the workouts.

You can even add in sprints or intervals on your off days for extra stamina work if you would like.

#4) What if I don’t have a bar?

In the video below, Coach Jim walks you through what to do if you don’t have a pull-up bar:

For more here, check out How to Do Pull-ups Without a Bar.

#5) Can I wear a cap while doing the Batman Workout?

Yes.

Get strong without picking up a weight

Maybe you hate gyms. Maybe you travel like crazy. Maybe you just enjoy exercising outdoors.

No matter your reason, You CAN build muscle and size or simply lose weight and get in shape with only bodyweight exercises.

Just ask Jimmy here:

Jimmy didn’t want to leave his home to train, so we helped him build a plan to do just that.

Want some help from us too?

No problem!

Here’s how Nerd Fitness can get you ready to fight crime:

1) If you want step-by-step guidance, a custom bodyweight training program that levels up as you get stronger, and a coach to keep you accountable, check out our killer 1-on-1 coaching program:

2) If you want an exact blueprint for working out at home, check out NF Journey. Our fun habit-building app helps you exercise more frequently, eat healthier, and level up your life (literally).

Try your free trial right here:

3) Join the Rebellion! We need good people like you in our community, the Nerd Fitness Rebellion.

Sign up in the box below to enlist and get our guide, Strength Training 101: Everything You Need to Know. It’ll help you start incorporating bodyweight moves into your training.

Download our comprehensive guide STRENGTH TRAINING 101!