Bodyweight Exercises: Grease The Groove

[Buddy Rydell]

Right now I am using my bodyweight to do a daily six-pack shocker when I can't go to the gym:

1. Deep Dips---with only my arms on two surfaces, I go all the way down so that my mid-pecs are at the same level as my palms. It's my full range of motion for this exercise.

2. Pushups with Feet up on a box---basically an inverted pushup that really hits the upper pecs.

3. Handstand Pushups

4. Widegrip Chins

5. Undergrip Chins

6. Reverse Rows---Instead of pulling a barbell up to my chest, I lie on the ground and then pull my chest up to whatever surface I am hanging from.

I may add a few other exercises soon, but this sixpack is definitely working for me. I try to have no rest in between exercises and I do it 5-10 times a day throughout the day. It's working for tone thus far.

[Barristan]

I want to get in the chin game. Do you have something like this? Could I fashion one myself?

http://www.tkogear.com/store/pc/item-details.asp?idcategory=9&idproduct=290

[LOK]

I want to get in the chin game. Do you have something like this? Could I fashion one myself?

http://www.tkogear.com/store/pc/item-details.asp?idcategory=9&idproduct=290

I have that one Barristan

and I built one in my back yard..

I use both, the door way one is convenient but you can do a lot more with the freestanding

[Buddy Rydell]

When we move into our new place, we'll have 6 acres of wooded land surrounding the house. I'm setting up ropes across a number of trees to make a sort of obstacle course. Ropeclimbing builds great overall body strength and power. I'll be doing that whenever I'm able.

[Roll With The Punches]

what was that 200 push ups a day training thing about?

i might give that a go

[Buddy Rydell]

I'm actually doing chins with a 25lb plate chained to my waist everyday now. It's a bit of an effort, but it hardens up almost all of my upperbody muscles.

[LOK]

I been greasing the groove for a while now.. it's getting GREASY up in here

[Roll With The Punches]

have you guys put on muscle from this?

[LOK]

have you guys put on muscle from this?


I was not really out to put on Muscle,

I'm sure you do a little, for me I got tighter and more muscular for sure, maybe not a lot BIGGER.. but i'm not really concerned with that, I did that in the past and now am more just about conditioning and overalll real world strength

[Roll With The Punches]

i was greasing the grove with dips and chin ups...and definitely put on some muscle from it

i must get into it again

[Buddy Rydell]

My back and shoulders have never been thicker. I went to get the H1N1 shot in October and the nurse said, "Relax your shoulder please".

Then a few seconds later she said it again. I said, "It's been relaxed the whole time". :lol:

[Roll With The Punches]

what do you do for your shoulders Buddy? just hspu's?

[Roll With The Punches]

why won't you share the secret to your beasty shoulders

[Buddy Rydell]

why won't you share the secret to your beasty shoulders

Daily HSPUs and weekly overhead push presses seem to do the trick. I can pushpress well over 200lbs. I'm gonna try to get 300lbs this summer.

[LOK]

I don't know what a pushpress is but i know doing nothing but pushups and handstand pushups, i went to the gym a couple months back and put up 225 on the shoulder press "free weight not some gay machine" for like 7 reps

[Buddy Rydell]

Standing overhead press with a bit of leg movement is a push press.

[LOK]

Standing overhead press with a bit of leg movement is a push press.


oh ok,

i was talking about sititng down with a bar a shoulder height and then pushing it over head