Inverted Row
Maintain Good Form. Push until failure
Being one of our favorite calisthenic exercises, the inverted row has brought us great gains in our traps and back. However, the hardest part of this move is finding a good place to perform it. We find that monkey bars are the best place to do them, but a pull up tower, various play ground equipment, and even trees work great as well!
DON'T FORGET TO WARMUP!!! (CLICK HERE)
wide grip
For the Explosive Push-Up, perform a standard push-up on the bar but explode on the way up to propel your body above the bar. The idea of the explosive push-up is to generate enough force on your way up so that you propel yourself away from the object you are pushing on.
Don't Forget:
1. Keep your head up-- helps maintain your body and spine alignment to ensure proper technique and no injuries.
2. Do not let your butt sag-- doing so decreases activation of the abs and puts negative strain on your low back.
Muscles groups used: Pecs, Delts, Biceps, Triceps, Neck, Abs.
Don't Forget:
1. Keep your head up-- helps maintain your body and spine alignment to ensure proper technique and no injuries.
2. Do not let your butt sag-- doing so decreases activation of the abs and puts negative strain on your low back.
Muscles groups used: Pecs, Delts, Biceps, Triceps, Neck, Abs.
Narrow Grip
For Narrow Grip Rows, find two bars that are approximately body length apart (monkey bars work best). Unlike the wide grip, grab the bar with your hands practically touching and then lock your feet body length away from you on the other bar (notice picture). As far as form goes, hold your shoulders back while maintaining a tight core (notice picture). Then, pull your body to the bar until they make contact. Lower yourself down to the starting position to complete the rep. Do not let your shoulders release forward at any point in the exercise.
Muscle Groups used: Traps, Lats, Biceps, Pecs, Abs. Since more weight is distributed through your arms when pulling up, there is more emphasis placed on the Biceps with this grip.
Muscle Groups used: Traps, Lats, Biceps, Pecs, Abs. Since more weight is distributed through your arms when pulling up, there is more emphasis placed on the Biceps with this grip.
Reverse grip
For Reverse Grip Rows, find two bars that are approximately body length apart (monkey bars work best). Unlike the wide grip, grab the bar with your hands facing you in a reversed position and then lock your feet body length away from you on the other bar (notice picture). As far as form goes, hold your shoulders back while maintaining a tight core (notice picture). Then, pull your body to the bar until they make contact. Lower yourself down to the starting position to complete the rep. Do not let your shoulders release forward at any point in the exercise.
Muscle Groups used: Traps, Lats, Biceps, Pecs, Abs. The reverse grip puts more stress on the biceps muscles and lightly limits the muscles of the back and shoulders.