Instructions Information Related exercises Stand upright with your feet shoulder-width apart and grab a broomstick loaded with a back pack with a narrow overhand grip. 2. Keep your chest up and your shoulders back. 3. Raise the bar vertically as you flex your elbows up towards the ceiling (Make sure to keep the barbell […]
Instructions Information Related exercises Put your feet on the wall and stand on your hands. This is the starting position. 2. Flex your elbows and go down with control. Pause for a moment and extend your arms back to the starting position. Note: This is one of the most difficult bodyweight exercises. If you
Instructions Information Related exercises Place your feet on an elevated surface. Elevate your pelvis and step back with your hands until your arms are directly over your head. 2. Keep your hands just a little over shoulder width apart. This is the starting position. 3. Flex your elbows and slowly go down until your
Instructions Information Related exercises Get in a pushup position and do half a rep on your fists. 2. Once your chest has touched the ground, take your fists of the ground. 3. Hold this position as long as you can. P.S: You can also do this exercise repetitively; just raise your fists for
Instructions Information Related exercises Stand in front of a doorframe and place the back of your hands on it. 2. Pull yourself by flexing your rear delts and externally rotating your shoulders. 3. Pause for a moment and slowly return to the starting position. Doable at: View “at gym” alternative Muscle group/groups: Working muscle/muscles:
Instructions Information Related exercises Grab a backpack from the straps and lean forward as much as you can without putting too much pressure on your lower back. 2. Raise the backpack by flexing your rear delts and externally rotating your shoulders. 3. Pause for a moment and slowly return to the starting position. Doable
Instructions Information Related exercises Lie on the ground and get in a plank position. 2. Rotate your torso to the sides using your middle delts. 3. Pause for a moment at the top and slowly return to the stating position. Doable at: Muscle group/groups: Working muscle/muscles: See more
Instructions Information Related exercises Stand upright under a doorframe. Put the back of your hands on the doorframe and try to push your hands away as hard as you can. Doable at: Muscle group/groups: Working muscle/muscles: See more
Instructions Information Related exercises Put something heavy on a towel and wrap it up. 2. Stand Straight with your hands and feet Shoulder-width apart and hold the towel with a neutral grip. 3. Flex your shoulders and raise your arms laterally until you reach shoulder height. 4. Hold the contraction for a moment
Instructions Information Related exercises Stand upright and hold a broomstick in an overhand grip and your hands shoulder-width apart. 2. Flex your shoulders to raise the bar to shoulder height, hold the contraction for a moment and slowly lower the bar back to the starting position. Doable at: View “at gym” alternative Muscle group/groups: Working
