Which of these two classic upper-body pushes deserves to be the centerpiece of your program? The answer might surprise you!
Strength Showdown: Push-up Vs. Bench Press
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Tag Archives: strength
Burlington Body Camp Fall Session begins October 8, 2015
Fight routine fatigue with Burlington Body Camp, where you NEVER do the same workout twice!
Our trainers lead groups through unique hour-long workouts of high-intensity circuits and strength-training exercises. Not only will you torch fat and calories, our workouts will boost caloric burn during AND after workouts.
Where: Creative Edge Dance Studio 1160 Blair Rd. #11
When: Mondays: 7:30/8:30 p.m Thursdays: 7/8 p.m
Cost: $200 (2 sessions/week) $100 (1 sessions/week)
Duration: 9 weeks
Register online
Your Complete Guide To Skullcrushers!
by Bill Geiger
BodyBuilding.com
Contrary to what the name might suggest, skullcrushers won’t send you screaming to the ER—at least when done right. They can, however, help you build massive triceps. Here’s everything you need to know about this popular exercise!
Most exercises have rather literal names: A single-arm overhead dumbbell extension describes the movement pretty well, after all. A few others, however, are named for the part of the body they’ll break if you lose control. In this class we have skullcrushers.
Skullcrushers are actually a family of single-joint triceps exercises, not necessarily just one exercise, because there are so many ways to do them. You can use almost any kind of implement—dumbbells, barbell, EZ-bar, or cables—as well as a variety of angled benches. Each variation provides a slightly different feel and effect, so I’ll guide you through the most popular.
What all skullcrusher variations have in common is simple: elbow extension. The upper arms are generally locked in a position perpendicular to the body, which means both the long and lateral triceps heads—the two biggest—are called into play. As you increase the angle of the bench (i.e., use a more inclined bench), the upper arms move closer to an overhead position, so more of the work falls on your triceps long head. Doing the movement on a decline bench reduces the long-head involvement, so more of the emphasis falls on the lateral triceps head.
CLICK HERE FOR SIX TIPS FOR CRUSHING THE SKULLCRUSHER
Send your core strength through the roof!
At HomeBodyFit, our clients are used to seeing planks and plank circuits incorporated into their workouts. Why? Because they work! They may be difficult to start with, but once you feel and see the benefits, you’ll begin to crave the burn that comes with doing challenging plank circuits.
The physical and aesthetic benefits of planking are:
- Improves strength and flexibility throughout the body
- Requires focus and mental stamina
- Improves posture, tightens your core and streamlines that waistline!
Here’s how to properly do a Full and Side Plank.
How to do a Full Plank
How to do a full plank
- On a yoga matt, start in a push-up position and lower your forearms to the floor; your elbows and fists are flat to the ground (your hands are either straight out in front of you – palms down or in a fist, or clasped, whichever is more comfortable for you).
- With your toes curled under, keep your back straight, your buttocks down.
- Engage your abs (imagine pulling your belly button towards your spine)
- You’ll feel a burning. Continue to keep your buttocks down.
How to do a Side Plank
How to do a side plank
- Lie with the whole side (starting on the left or right) of your body on your yoga matt.
- Use your floor-side elbow to prop up your body, keeping your body up on your elbow – aligning your elbow directly underneath your shoulder – and your feet together.
- Your forearm (lying perpendicular to your body), elbow and floor-side foot should be supporting your body.
- Rest your opposite arm along your body or extent it straight up to the ceiling.
- Engage your abs (feel the burn) and hold the pose.
Note: If this is too challenging at first, you can bring your knees down to the floor to help support your weight. To make this exercise more challenging, balance on on just your floor-side hand and foot (pictured above).
Interested in learning more about the HomeBodyFit Plank Circuit (Advanced)? Contact us for a FREE consultation today!
If she can do it, so can I!
Did you know that just hearing that others “can do it” can greatly influence your fitness performance? According to the journal of Psychology of Sport and Exercise, motivation from others can have a very powerful effect on one’s exercise duration and intensity.
If she can do it, so can I!
The study went like this:
A group of 68 participants were split into two groups and asked to hold a plank for as long as possible. After finishing, the first group was told that a similar group had held their planks for 20 percent longer. The second group was given no feedback.
Following this, the two groups were asked to perform a second plank, again for as long as possible. The researchers found that the first group (who had received the feedback) rated their confidence at 45 percent before the first plank and nearly 60 percent before the second plank, holding their planks for 5 percent longer; whereas the second group’s hold time dropped 18 percent.
Essentially, the study found that if you learn or observe that your peers are doing well, you’re more likely to believe you can too.
So seek out influential stories, talk to friends and family about their fitness efforts and workout in pairs and groups. These can all help boost your confidence and enhance your performance…and don’t forget to let others know about your accomplishments!
Learn more about our couples and group fitness programs including Burlington Body Camp (drop-in tonight for only $15)
The art of delaying gratification
Let’s face it…instant gratification feels great and as a society we’re used to wanting (and often getting) the things we desire right away. We like promises and we buy into them all the time…and this phenomenon also applies to fitness. Often people will start new fitness programs with enthusiasm, only to lose their momentum when they don’t start seeing results after a week or two. This disappointment often leads to quitting.
The art of delaying gratification
Being personal trainers we’re here to break it to you that when it comes to becoming super fit, you have to leave instant gratification at the door. In fact, you have to forget about the short term altogether and continually focus on the long term benefits of sticking to your fitness and eating plan. It’s this ability that separates the quitters from the super fit…and will lead you to success. If you’re able to master this mindset, you will no longer feel deprived when forgoing those bag of chips or give into the couch when it’s time to workout. In fact, your long term goals will become more meaningful than any instant pleasures.
So forget about the short term sacrifices and stop focusing on what you see in the mirror after only a few weeks. Master this secret to success and you will feel and see the effects you desire. Our clients often tell us that friends and family eventually started asking them want they “did” to acquire their healthier and stronger physique…and when this happens you too can tell them the “secret” – it’s due to a lot of hard work and a series of “fit decisions” made everyday.
Interested in making a change in your life? Contact us about our at-home and online fitness training programs today!
Want to tone your triceps? No equipment required
These dips are an excellent exercise for the tricep and will get you tank-top ready in no time.
How to get toned triceps – no equipment required
How to do a tricep dip:
- On a secured bench, stable chair or even on the ground, position your hands shoulder-width apart.
- Extend your legs out in front of you (or bend your knees if this is too challenging) and slide your butt off the front of the bench.
- Straighten your arms while keeping a slight bend in your elbows (you want to focus the tension on your triceps).
- Now that you’re in position, slowly bend your elbows to a 90-degree angle, lowering your body toward the floor – keeping your back close to the bench. This is the bottom of the movement.
- Immediately press down into the bench, straightening your elbows – returning to the top of the movement. This is one rep.Note: Concentrate on keeping your shoulders down as you do each rep.
Triceps-Dip
Tabata Tricep Dips Circuit (Advanced)
Do as many dips as you can for 20 seconds and rest for 10 seconds. Repeat eight times. To make this exercise more challenging, start with your legs extended straight out in front of you (switching to bent knees if you need to).
At HomeBodyFit, we’re big fans of tricep dips. Why? Because they help develop powerful and defined triceps…and you can do them anywhere…at home on the floor or on the bottom of the stairs…or even on a pack bench!
Want a full body Tabata workout that will sculpt and tone from head to toe? Learn more about our at-home and online fitness and meal plan services here!
Want fast results? Add this exercise to your routine.
Make jump squats a part of your exercise sessions. Why? You’ll get results…fast! As well, they benefit your entire body (including your posterior chain and core) and they are an excellent boost to your overall fitness.
Get results fast!
How to do jump squats
Step one: With your knees shoulder width apart, bend your knees slightly, keeping your back straight. Squat down.
Step two: Immediately jump upwards off the ground. As your feet leave the floor reach upward, straight out in front, or with your hands on your hips, keeping your back straight and facing forward.
Step three: Land back in the position you started in. Bend your knees slightly and immediately repeat the second step.
Tabata Jump Squat Circuit (Advanced)
Do as many jump squats as you can for 20 seconds and rest for 10 seconds. Repeat eight times. To make this exercise more challenging, hold a pair of dumbbells.
At HomeBodyFit, we’re fans of incorporating jump squats into nearly every personal and couples training session. They are excellent for conditioning as well as being an effective cardiovascular exercise. Learn more about our services here!
Take your workout outside! Burlington Body Camp’s next session starts tomorrow
Enjoy the beautiful summer weather AND get in shape with Burlington’s most comprehensive boot camp.
Battle Ropes Workout with Burlington Body Camp
The benefits are astonishing:
- Just seeing the colour green can make you feel more energized
- Affordable (only $12/class)
- Scorches calories (with high intensity circuits)
- Strength Training (with battle ropes, hand weights, etc.)
- Resistance runs (with exercise bands and hill runs)
- Build confidence (you will be challenged)
- No monotonous routines (every session is different)
- Encouraging and friendly atmosphere
Starts: July 23, 2014
When: Mondays & Wednesdays, 7pm or 8pm
Where: Sidrebene Park (just north of Dundas on Alppleby)
Cost: $192 ($12/class) for 8 weeks/16 sessions + two FREE make-up classes ($96 for 8 weeks/8 sessions)