Bodyweight Exercises: Grease The Groove

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.

 

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

 

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.

 

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

i might give that a go

 

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.

 

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

 

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

 

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

i must get into it again

 

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". ::

 

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

 

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.

 

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

 

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

 

Best Body Weight Exercises

• Pull Ups
  
  
• Chin Ups
  
  
• Hanging Leg Raises
  
  
• Push-Ups and Handstand Push Up
  
  
• Bodyweight Squats
  
  
• Bulgarian Split Squat
  
  
• Parallel Dips
  
  
• Abs Hip Thrusts/Bridge Variations
  
  
• Sprint Intervals
  
  
• Burpees