RELATED: Can’t Do a Push-Up? Here’s Where to Start Superset 2 Trust us: You will definitely feel the burn in your pecs. Trainer tip: If you can bang out these push-ups without breaking a sweat, switch your stance so your feet are on top of the box and hands on the floor. Perform one push-up with good form (keeping your body in a straight line from shoulders to heels) (b). How to: Place your hands on a plyo box or chair and get into a high plank position with your shoulders directly over your wrists and feet on the floor (a). Slowly lower it back down and repeat (c). Pull the weight up toward your chest, palm facing you and elbow staying in close to your side (b). Lean your body forward to about a 90-degree angle and hold a dumbbell in your right hand (a). How to: Start with your left knee on a bench or chair, and your right leg extended behind you. “It is called threshold training when you work up to your rep range, while maintaining the best form possible.” After all, that’s how you earn the big guns. “Once you can no longer maintain proper form with the weight you choose, then drop down,” he says. As for weights, Booker recommends two sets of dumbbells - one heavy and one lighter - for both men and women. Do four total sets of each two-move circuit, resting for 45 seconds in between sets. To nail this workout and fatigue each muscle group, Booker suggests performing 10-12 reps of each exercise back-to-back. RELATED: Why Trainers Love MetCon Workouts (And You Should Too) This keeps the calorie burn high, and your time efficient as possible.” “You can exhaust the chest and give it a bit of a break while you attack the back. “You maximize your time under tension,” Booker explains. That means, as you work one muscle group, the opposite one gets to rest, which is a good way keep the intensity up. “The model of working back and chest together works well, because they are agonist and antagonist muscle groups,” says Ben Booker, owner of Second Change Fitness in Arthur, IL and lead trainer on Live to Fail. Working through supersets - alternating one chest exercise and one back exercise - is a seriously efficient way to train your upper body. RELATED: What No One Tells You Before Entering the Weight Room Build Upper Body Strength with These Exercises To start, reach for those heavier weights… It’s the key to gaining major muscles and some show-it-off strength. So to train you to toss and tug anything, we pulled six of the best upper-body exercises - all from the Daily Burn workout program, Live to Fail - to create the ultimate back and chest workout. Besides getting you to boast some bigger muscles, specifically targeting your chest and back will help you push and pull heavy items like they’re light as a feather. The best way to make these everyday activities a little less of a struggle? Build strength in both the front and back of your upper body. Pushing a shopping cart, lugging some laundry or even dragging your swolemate to the gym, require you to put some back and chest into it.
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