A Full Upper Body Workout With Chin-Ups & Push-Ups

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A full upper body workout can comprise a few different things, like chin-ups and push-ups. Find out about a full upper body workout with chin-ups and push-ups with help from a fitness expert and certified personal trainer in this free video clip.

Part of the Video Series: Getting in Shape
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Video Transcript

Hi, I'm Kristy Lee Wilson. I am a personal trainer and performance enhancement specialist. You can visit my website at www.kristywilson.com. Today, I'm going to take you through a full upper body workout using chin up and push-ups. So for this workout we are going to use four exercises and we are going to perform them as a giant set. So that means we are going to go four exercises one after the other with no rest in between. We are going to start with a wide grip pull-up. Great exercise for creating that V shape in the back. Really going to work the lats. So we are going to start with the arms wider then shoulder-width apart. You are going to bend the elbows, really pull the chest up towards the bar. Squeeze the shoulder blades at the top of the movement. And then slowly lower back down. You are going to pull up, chest up to the bar. Really squeeze the shoulder blades and then slowly lower back down. Again, very important not to use momentum during this exercise. The second exercise we have is just a regular chest push-up. You want to begin with the arms wider than shoulder width. This is really going to work your chest and also your triceps. You want to make sure the shoulders are forward over the hands, abs are engaged. Come down, bring the chest all the way to the ground and then come back up. Important that the abs stay engaged. Come all the way down and then press back up. Great exercise for your chest. And also for the front of the shoulders and the triceps. So the third exercise of this giant set is going to be a reverse grip pull-up. You are going to grab the bar with the hands with the palms facing towards you. Start with the shoulder blades with the shoulders away from the ears. From here you are going to bend the elbows. Pull the chest up towards the bar. Again, squeezing the shoulder blades together at the top of the movement. Then slowly lower yourself back to the starting position. Pull up towards, chest up towards the bar. Squeeze the shoulder blades, and then slowly lower down. This exercise is going to recruit more of the biceps. Also still going to work those lats. The final exercise of this giant set is going to be a diamond push up. Really going to target the back of the arms, the triceps. So you want to place your hands in a diamond position on the floor. For this elbows stay close to the side of the body. You want to come down, keep the elbows in. And press back up. Come all the way down keeping those abs engaged. And then back up. One more time. Down and then up. For all these exercises you want to perform 10 to 15 repetitions. And then go through the entire giant set three to four times. I'm Kristy Lee Wilson, and I just took you through a full upper body workout using chin-ups and pull-ups.

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