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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

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.

Total Sports Performance launches new website

Check out our New Personal Training & Sports Performance Programs!

Many of you have known that Chris Matusz, CPT has been a key member of our Total Sports Physical Therapy team since 2009.  But you may not be aware he now runs our Sports Performance & Personal Training programs at our Cave Creek location.  His programs have helped our patients transition from physical therapy recovery into an active lifestyle and improving sports performance.

Chris’s experience working with patients provides a unique approach to his personal training that acknowledges pre-existing conditions and provides a safe, goal-oriented environment for his clients.

His athletic background and experience working with many of the local high school and youth sports leagues programs provides the foundation for his sports performance programs.  These programs are individualized to meet the athletes specific performance needs.

Check out our new Sports Performance & Personal Training website for more information about our programs and pricing!