Bodyweight Exercises.

[Outlaw Immortal]

you disgust me..i used to look up to you LOL, jks man,

bro chest dips will piss on push ups, honestly, try it, grab 2 chairs and make them come at a point, but weights on both chairs to hold them down, then place an arm on each chair and tilt your torso forward while your legs folded behind you raise up, trust me it will fuck up your chest

[donnydarkoIRL]

you disgust me..i used to look up to you LOL, jks man,

bro chest dips will piss on push ups, honestly, try it, grab 2 chairs and make them come at a point, but weights on both chairs to hold them down, then place an arm on each chair and tilt your torso forward while your legs folded behind you raise up, trust me it will fuck up your chest

Oh right! Yeah I've done those, but without a name.

Another excercise that can actually help is the reverse. One chair, put the heels on the floor andoutstretch the legs.

A hand on either side of the chair and hold yourself horizontal. Bend the arms at the elbows to traget the smaller muscles between bicep and tricep, very good when done in volume.

[Salty]

Variations for your pleasure (aka pain)

Suspension bridge- Like the plank, but instead of resting arms on elbows, extend the arms so that they are extended like in a rollout for an ab wheel. Works the shoulders and cains your core.

Divebomb pushups- start in an upside down "V" shape, go down into a pushup position and pushup with your head raised into so you body becomes a sort of "L" shape. (should be a smooth 3 step motion)

Diamond Pushups- Simply place your thumbs and index fingers to make a diamond shape, place this on the ground where your middle of your chest is and pushup... enjoy the pain.

Finger Pushups- Should be part of every boxers routine, strengthens hands. Simply get into pushup position except on fingertips and do as normal.

Clap Pushups- For building explosive power, not a pushup but explode-up... normal pushup but launch off the floor and do a clap before landing.

Handstand Pushups- Do these and see your power explode... Do a handstand against a wall, lower yourself till your head is about to touch the ground and then extend. Be careful though as this is difficult!

Leg Raisers- For working those pesky lower abs, lay on your back, feet straight in the air. Let your legs drop while still straight, stop them before they hit the floor and raise them to starting position.

Russian Twists- Great for obliques and torque power, (good for using a med ball or weights. Get in half crunch hands out and swing them from side to side, to increase difficulty just add weight.

V-Ups- Works upper and lower abs, lay straight out bring legs up (straight) and arms straight until you make a V shape and then touch your toes. Great exercise.

Squats- See how many you can do in a row (full ones) the kind of body wieght exercises!

More to come guys to spice up your workout routines!

[Sharla]

Leg raises on the same stand thingy aren't bad either and can be done straight up or as obliques.

I like a lot of those already mentioned - I'll have to try a few you've listed here Salty - some are new to me and look sort of painfully fun

[Sharla]

This is a good thread idea hitmandonny

I like it since these things are relatively safe to do and so versatile, many don't require a lot of equipment but still can be so beneficial!

So you have more of these Salty? By all means share - these are awesome

[ICB]

Leg raises on the same stand thingy aren't bad either and can be done straight up or as obliques.

I like a lot of those already mentioned - I'll have to try a few you've listed here Salty - some are new to me and look sort of painfully fun

I do leg raises a lot for my abs, i also do chins ups, pull ups, push ups, squats, diamond push ups, dips, etc.

[ICB]

By the way regarding Chin Ups i noticed a lot of people don't do them with correct technique. Majority of the time i see guys not extending the arms completely there arms are always bent.

[donnydarkoIRL]

This is a good thread idea hitmandonny

I like it since these things are relatively safe to do and so versatile, many don't require a lot of equipment but still can be so beneficial!

So you have more of these Salty? By all means share - these are awesome

They also are more practical for boxers who don't attend gyms with weight room regularly


Another Bodyweight Excercise I find great are "hyperextensions" of the back

[Dizaster]

By the way regarding Chin Ups i noticed a lot of people don't do them with correct technique. Majority of the time i see guys not extending the arms completely there arms are always bent.

I'm guilty of this one... Only due to my "arm power" to "weight" ratio...

If I straighten my arms out at the bottom, they just lock there and I can't get up for many more chin ups... So I get much more out of the exercise by keeping them bent and working until failure.... As I get more and more tired, i'll shorten the ups and downs just so I can get that bit more out.... But I prefer to do the largest range of motions possible, nice and slowly..

Once I lose some excess weight through, hopefully i'll be able to straighten my arm and get the most out of them..

[Trainer Monkey]

Variations for your pleasure (aka pain)

Suspension bridge- Like the plank, but instead of resting arms on elbows, extend the arms so that they are extended like in a rollout for an ab wheel. Works the shoulders and cains your core.

Divebomb pushups- start in an upside down "V" shape, go down into a pushup position and pushup with your head raised into so you body becomes a sort of "L" shape. (should be a smooth 3 step motion)

Diamond Pushups- Simply place your thumbs and index fingers to make a diamond shape, place this on the ground where your middle of your chest is and pushup... enjoy the pain.

Finger Pushups- Should be part of every boxers routine, strengthens hands. Simply get into pushup position except on fingertips and do as normal.

Clap Pushups- For building explosive power, not a pushup but explode-up... normal pushup but launch off the floor and do a clap before landing.

Handstand Pushups- Do these and see your power explode... Do a handstand against a wall, lower yourself till your head is about to touch the ground and then extend. Be careful though as this is difficult!

Leg Raisers- For working those pesky lower abs, lay on your back, feet straight in the air. Let your legs drop while still straight, stop them before they hit the floor and raise them to starting position.

Russian Twists- Great for obliques and torque power, (good for using a med ball or weights. Get in half crunch hands out and swing them from side to side, to increase difficulty just add weight.

V-Ups- Works upper and lower abs, lay straight out bring legs up (straight) and arms straight until you make a V shape and then touch your toes. Great exercise.

Squats- See how many you can do in a row (full ones) the kind of body wieght exercises!

More to come guys to spice up your workout routines!

Quick point,the leg raises sound like an old football exercise called 6 inches,its mainly banned now, because it does holy havoc to your back,I could be wrong,but thats just how it read to me.
A safer couple of variations is tuck crunches or butt lift crunches

[Salty]

I've never encountered any back problems at all from it, although I do a lot of compound movements which involve strengthening the back, so if people do start feeling pain there its advisable not to do them.

[Trainer Monkey]

I've never encountered any back problems at all from it, although I do a lot of compound movements which involve strengthening the back, so if people do start feeling pain there its advisable not to do them.

It used to be a really common routine,but the NSCA and other fitness organizations have been banning them.
Hell I had to do the damned things for Football many a moon ago,but theyve fallen out of favour with most major fitness orgs.
Again I also could have just read it wrong,but if its the routine Im thinking of,its mainly on the banned list now

[Ben2611]

Bench dips

Main Muscle Worked: Triceps
Other Muscles Worked: Chest
Equipment: BodyOnly
Mechanics Type: Compound

Place two flat benches parallel to each other, about three to four feet apart. Sit on one bench facing the other, with your hands grasping the side of the bench. Using your hands to support your weight, lift your feet to the top of the other bench so that the rest of your body is suspended between the two benches. Cross one foot over the other. Slowly lower your body toward the floor by bending your elbows until your upper arms and forearms form a right angle. Do not go below a 90-degree angle, as this can stress your shoulders. Slowly raise back up to the start position by straightening your arms. You can also place a weight plate on your upper legs for added resistance!


(Bodybuilding.com - Triceps: Exercises, Anatomy And Tips!)