Fitness
Beach Muscles
Dumbbell underhand pushup
In the classic pushup, your chest and shoulders move approximately 75 percent of your body weight; your biceps just keep your arms stable. But when you turn your palms forward, a large portion of your body weight falls directly on your biceps, says Carter Hays, CSCS. So you’ll build all your mirror muscles–your abs, chest, and biceps–with just one movement.
How to do it
A Grab a dumbbell in each hand and get in pushup position with your palms facing forward. The dumbbells should align with the middle of your sternum, and your arms should be spaced about shoulder-width apart.
B Without allowing your elbows to flare to the sides, lower your chest to the floor. (Your hands should touch the sides of your chest at the bottom of the movement.) Then push yourself back up.
A Leaner Body
Explosive crossover pushup
Explosive pushups, such as this one, allow you to generate maximum force by pushing your body off the floor. “The harder you push, the more muscle fibers you activate,” says Cosgrove. And that means you’ll burn more calories, both during and after your workout. What’s more, the crossover portion of this movement forces your upper arms toward the center of your body, which is the main function of the pectoralis major, your largest chest muscle. The result: You work as many chest muscle fibers as possible.
How to do it
A Place your right hand on the floor and your left hand on the smooth side of a weight plate.
B Lower your body.
C Explosively push up and to the left so your hands leave the floor. Land with your right hand on the plate and your left hand on the floor. Reverse the move.
Total-Body Muscle
Dumbbell pushup row
“When most men perform rowing movements, they pull more with their arms than with their middle and upper back, which defeats the purpose,” says Mejia. But in this pushup, your arms, abs, and shoulders are forced to work together to keep you steady while your back muscles draw the weight to your rib cage—so you can’t cheat. The benefit? You’ll simultaneously build your back and chest, which not only saves you time, but also helps prevent muscle imbalances of your upper body.
How to do it
A Get into pushup position with your arms straight and your hands resting on light dumbbells.
B Squeeze your abs and glutes as you perform a pushup.
C At the top, pull one dumbbell off the floor and toward you until your elbow is above your back. Slowly return the weight to the floor and repeat with the other arm.
» Fitness archive
Men's Health Philippines - May 2007 Issue
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