General Discussion Triathlon Talk » Upper-body workouts... Rss Feed  
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2008-03-11 6:51 PM

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Extreme Veteran
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Austin, TX
Subject: Upper-body workouts...
I am looking for recommendations on at-home workouts to improve my upper body.

Back -
Shoulders -
Chest -
Biceps -
Triceps -
Abs -

A handy little list like that with an exercise(s) I could perform daily to keep my upper body in shape would help...the trick is I would like an exercise to target each muscle group without the use of any equipment.

Anyone care to take on this challenge?


2008-03-11 7:12 PM
in reply to: #1266186

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Regular
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Austin, Texas
Subject: RE: Upper-body workouts...
Literally *no* equipment? Not even resistance bands or a stability ball? If so, go here:

http://www.bodybuilding.com/fun/exercises.htm

Click on the body part. When the page comes up, use the "Sort by Equipment Type" and select "Body Weight Exercises Only"...voila. Once you've done your selection, you can also use the "View a printable page of the results" to create a summary and pic for each exercise.

Edited by tinkerbell57 2008-03-11 7:13 PM
2008-03-11 7:14 PM
in reply to: #1266186

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Extreme Veteran
594
500252525
Austin, TX
Subject: RE: Upper-body workouts...
Literally *no* equipment...it's half because I'm cheap, half weird-experiment thing.

Thanks for the link!
2008-03-11 7:55 PM
in reply to: #1266186

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Fort Bragg
Subject: RE: Upper-body workouts...
Check out simplefit.org and crossfit.com for some ideas for exercises.

I've been in the Army for 15 years. We spend a ridiculous amount of time doing body weight exercises. I don't think they're as effective as using some equipment, but they're helpful. Google this:

fm 21-20

That's the Army's fitness training manual. There's a good explanation of body weight programs. You can learn a ton about different types of push-ups.

I saw some guys in a nearby formation using sandbags. Sandbags are an incredibly inexpensive way to use weights. You can do some great functional exercises with them. I would also recommend finding a pull-up bar. For $20 you can have an austere gym.

Talking about austere gyms, download this vid.
http://media.crossfit.com/cf-video/CrossFit_EvaTAustereHeavyWorkout...


Good luck,
Steve
2008-03-11 9:13 PM
in reply to: #1266186

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Elite
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Denver, Colorado
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Subject: RE: Upper-body workouts...
You'll at least need a pull up bar to effectively work your back and biceps. Otherwise you'll just have to stick with variations on the push up. I have seen a push up variation where you put your arms out in front and do a short motion. I guess that will work your back some.
2008-03-11 9:17 PM
in reply to: #1266186

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Elite
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Denver, Colorado
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Subject: RE: Upper-body workouts...

Try some of these planche variations. They may not work your back and biceps directly, but these muscles will get worked in their role as stabilizers given that you'll be balancing on just your arms. 

http://www.gymnasticbodies.com/articles1.html



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