Advice

If this is your first time through this routine, leave your ego at the door and choose relatively low numbers (for your capabilities). The pacing of this routine will chew you up pretty quick, so don't burn yourself out right out of the gate.

Individual Exercise Tips/Advice

Wide Pull-Up

Comment: Try and prevent body movement during this exercise. There should be no swaying to build momentum. If you are unable to pull your body weight up using your own strength, then consider using an aide such as resistance bands or a chair. To intensify this exercise, add a weight belt, vest, or backpack.



Primary Muscles: Latissimus Dorsi .



Secondary Muscles: Brachialis, Brachioradialis, Biceps Brachii, Teres Major, Levator Scapulae, Trapezius - Ascending Part,Pectoralis Minor.

Standard Push-Up

Comment : Both upper and lower body must be kept straight throughout movement. For lower intensity, knees can be on the ground, or hands can be elevated to a chair or bar. The higher the bar, the less resistance needed (easier the exercise). To intensify, elevate feet or place (secure) weight on back.



Primary Muscles: Pectoralis Major - Sternocostal Part and Abdominal Part.



Secondary Muscles: Deltoid - Clavicular Part, Triceps Brachii - Lateral, Longus, and Medius.

Chin-Up

Comment: Try and prevent body movement during this exercise. There should be no swaying to build momentum. If you are unable to pull your body weight up using your own strength, then consider using an aide such as resistance bands or a chair. To intensify this exercise, add a weight belt, vest, or backpack.



Primary Muscles: Latissimus Dorsi, Brachialis, Brachioradialis, Biceps Brachii



Secondary Muscles: Teres Major, Levator Scapulae, Trapezius - Transverse and Ascending Part, Pectoralis Minor, Deltoid - Posterior Part.

Military Push-Up

Comment: Keep your elbows close to the side of your torso throughout the full range of motion. Do not let them flare out to the side like a standard push-up. Both upper and lower body must be kept straight throughout movement. For lower intensity, knees can be placed on the ground, or hands can be elevated to a chair or bar. The higher the bar, the less resistance needed (easier the exercise). To intensify, elevate feet or place (secure) weight on back.



Primary Muscles: Pectoralis Major - Sternocostal Part and Abdominal Part, Triceps Brachii - Lateral, Longus, and Medius.



Secondary Muscles: Deltoid - Clavicular Part.

Close-Grip Pull-Up

Comment: Hand placement is overhand, palms facing away from you. The distance between the hands can either be 0 (hands right next to each other) or 4-6 inches apart. Try and prevent body movement during this exercise. There should be no swaying to build momentum. If you are unable to pull your body weight up using your own strength, then consider using an aide such as resistance bands or a chair. To intensify this exercise, add a weight belt, vest, or backpack.



Primary Muscles: Latissimus Dorsi, Rhomboids.



Secondary Muscles: Brachialis, Brachioradialis, Biceps Brachii, Teres Major, Levator Scapulae, Trapezius - Ascending Part, Pectoralis Minor.

Wide Push-Ups

Comment: Pay attention to the little 'trick' Sean/Tony show you during the workout about the distance between your hands or push-up stands. Both upper and lower body must be kept straight throughout movement. For lower intensity, knees can be placed on the ground, or hands can be elevated to a chair or bar. The higher the bar, the less resistance needed (easier the exercise). To intensify, elevate feet or place (secure) weight on back.



Primary Muscles: Pectoralis Major - Sternocostal Part and Abdominal Part.



Secondary Muscles: Deltoid - Clavicular Part, Triceps Brachii - Lateral, Longus, and Medius.

Vaulter Pull-Up

Comment: This is a combination between a pull-up and chin-up since one hand is facing palm-away and one palm facing towards you. Try and prevent body movement during this exercise. There should be no swaying to build momentum. If you are unable to pull your body weight up using your own strength, then consider using an aide such as resistance bands or a chair. To intensify this exercise, add a weight belt, vest, or backpack.



Primary Muscles: Latissimus Dorsi, Brachialis, Brachioradialis, Biceps Brachii



Secondary Muscles: Teres Major, Levator Scapulae, Trapezius - Transverse and Ascending Part, Pectoralis Minor, Deltoid - Posterior Part.

Staggered Push-Up

Comment : Also a combination exercise, one arm, the elbow will flare out to the side similar to a standard push-up whereas the other arm will have the elbow tucked against the torso. Both upper and lower body must be kept straight throughout movement. For lower intensity, knees can be placed on the ground, or hands can be elevated to a chair or bar. The higher the bar, the less resistance needed (easier the exercise). To intensify, elevate feet or place (secure) weight on back.



Primary Muscles: Pectoralis Major - Sternocostal Part and Abdominal Part. Triceps Brachii - Lateral, Longus, and Medius.



Secondary Muscles: Deltoid - Clavicular Part.