Give us a Call
480-272-7140
Send us a Message
info@tstaz.com
plank exercise

Plank Exercise: Workout from Home Series

Make Bodyweight Exercises a Staple

Squats, deadlifts, and presses are great for getting strong and building a foundation, but you need to make sure you balance them out with a steady diet of body weight training. ⁣Bodyweight exercises keep you honest because you can’t just eat your way to improved leverages to see strength gains like you could with the barbell lifts. ⁣

Here are some of our favorite bodyweight exercises for the upper body that should be a staple in any program: ⁣

  • Push-up variations ⁣
  • Inverted Rows⁣
  • Chin/Pull Ups ⁣
  • Handstand variations ⁣
  • Dips⁣
  • Plank Exercise

Remember to scale each movement appropriately and progress according to your skill level. There are plenty of variations to keep you busy for months with this list of movements.⁣

Plank Exercise

The Plank Exercise is a great bodyweight exercise that targets the "core" muscles and involves the whole body.  There are many variations of this exercise that can increase the difficulty.  The variation below is a weighted, with the plate weight carefully placed on the back to increase the difficulty.  At home, you can use a filled backpack if you don't have weights to place on your back.  You can also check out this video: "20 Plank Exercise Variations", to learn more ways of performing this exercise.

pull-ups

Workout from Home Series: Pull-ups and Chin-ups

Make Bodyweight Exercises a Staple

Squats, deadlifts, and presses are great for getting strong and building a foundation, but you need to make sure you balance them out with a steady diet of body weight training. ⁣Bodyweight exercises keep you honest because you can’t just eat your way to improved leverages to see strength gains like you could with the barbell lifts. ⁣

Here are some of our favorite bodyweight exercises for the upper body that should be a staple in any program: ⁣

  • Push-up variations ⁣
  • Inverted Rows⁣
  • Chin/Pull Ups ⁣
  • Handstand variations ⁣
  • Dips⁣
  • Planks

Remember to scale each movement appropriately and progress according to your skill level. There are plenty of variations to keep you busy for months with this list of movements.⁣

Pull-ups and Chin-ups

Pull-ups and Chin-ups are great exercises that target your back and Biceps.  Unless you have a pull-up bar at home, you may need to go to a local park that has a bar you can use.

A Pull-up is performed by grabbing the bar with palms facing away from you. They target the Latissimus Dorsi, Trapezius, and forearm muscles.  Perform the exercise in a smooth controlled movement.  The goal is to pull your chin over the bar (More advanced: touch your chest to the bar).  Make sure to control the "down" phase of your pull-up in order to protect your shoulder joint

A Chin-up is performed by grabbing the bar with palms facing towards you. They target the Biceps, Latissimus Dorsi, and Teres Major muscles. Perform the exercise in a smooth controlled movement.  The goal is to pull your chin over the bar.  Make sure to control the "down" phase of your pull-up in order to protect your shoulder joint

Inverted row

Workout from Home Series: Inverted Rows

Make Bodyweight Exercises a Staple

Squats, deadlifts, and presses are great for getting strong and building a foundation, but you need to make sure you balance them out with a steady diet of body weight training. ⁣Bodyweight exercises keep you honest because you can’t just eat your way to improved leverages to see strength gains like you could with the barbell lifts. ⁣

Here are some of our favorite bodyweight exercises for the upper body that should be a staple in any program: ⁣

  • Push-up variations ⁣
  • Inverted Rows⁣
  • Chin/Pull Ups ⁣
  • Handstand variations ⁣
  • Dips⁣
  • Planks

Remember to scale each movement appropriately and progress according to your skill level. There are plenty of variations to keep you busy for months with this list of movements.⁣

Inverted Rows

Inverted Rows are a great back and biceps exercise that you can do at home.  While the demonstrated video shows a person is using a rack and barbell, you can use a sturdy table at home.  Place a pillow under your head before you begin.  Grab the top of the table while underneath, and from an inverted planking position, pull yourself up to the table.  You can also purchase TRX bands and install them at home

push-up variations

Workout from Home Series: Push-up Variations

Make Bodyweight Exercises a Staple

Squats, deadlifts, and presses are great for getting strong and building a foundation, but you need to make sure you balance them out with a steady diet of body weight training. ⁣Bodyweight exercises keep you honest because you can’t just eat your way to improved leverages to see strength gains like you could with the barbell lifts. ⁣

Here are some of our favorite bodyweight exercises for the upper body that should be a staple in any program: ⁣

  • Push-up variations ⁣
  • Inverted Rows⁣
  • Chin/Pull Ups ⁣
  • Handstand variations ⁣
  • Dips⁣
  • Planks

Remember to scale each movement appropriately and progress according to your skill level. There are plenty of variations to keep you busy for months with this list of movements.⁣

Push-up Variations

Push-up variations are one of the best upper body exercises you can perform to target chest, shoulders and triceps.  While push-ups are a great challenging strength exercise, they are one of the easiest to perform.  Below are videos of 4 push-up variations: Clapping Push-up, Diamond Push-up, Decline Push-up, and Dumbbell Push-up.