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Fitness Focus - Strength Training Of The Upper Body (Part 1)

May 04, 2022 06:27 PM
Fitness Focus - Strength Training Of The Upper Body (Part 1) Top Fitness Podcast, Fitness Focus, Africa Business Radio, Upper Body Training, Digital Personal Trainer, Digital Fitness, Apple Podcast, Spotify Podcast, Top African Podcast

Resistance Band Raised Leg Pushups 

To do this one, you need a platform to put your feet on (like a step, chair, or stool) and a resistance band. Start kneeling in front of the platform while you wrap the resistance band around your back and around your hands. Then get into a plank position and place your feet onto the platform. Ideally, your body will be parallel to the floor or your feet can be slightly higher than your head. Now do as many push-ups as you can. If you have trouble doing at least eight push-ups, you may want to choose a lighter resistance band (or none at all). Lower Chest: The lower chest is usually exercised by working out on a decline bench but we can also target it by raising our feet off the floor or lifting the weight above our head.

HOST: Hi, I'm Big John, and it's time for fitness focus. Over the next 10 minutes, you and I will run through a simple fitness routine that is sure to help you achieve that dream body over the next 90 days. It's going to be a fun ride. So, fasten your seat belt. Let's get to it.

BODY: Today’s routine targets your chest and back. Alright, let's go first we're going to be dealing with the chest, and upper chest to stimulate the upper chest. You will normally perform exercise on an incline bench. But we can also do the exercise in the standard position. middle chest to target the middle chest, we would normally use a flat bench but we can also lay flat on the floor or lay on a folder of blankets or yoga mats. lower chest. The lower chest is usually exercised by walking out on a decline bench but can also target it because of feet off the floor or lifting the weight above our head. He had a list of programs we're going to be doing today. Resistance Band raised leg push-ups, reverse dumbbell chest press, standing upward chest fly, standing chest press for that math, dumbbell pullovers, are you ready? Let's go. Okay, let's go through each one and break them down so you can put them together and be made perfect. The first one resistant band raised like push-ups. You need a platform to put your feet on like a step to do this one. It's a year or two and also a resistant band. Start kneeling in front of the platform while you wrap the resistant band around your back and your hands. Then get into a plank position and place your feet onto the platform. Ideally, your body will be parallel to the floor, or your feet can be slightly higher than your head. Now do as many pushups as you can. If you have trouble doing at least eight push-ups, you may want to choose a lighter resistant band or none at all. You're going to be doing four sets of 10 reps. Are you ready? Let's go 123456789 and 10. Good job. Well done. You're good to go again. And 10 987654321 Number two, let's go 123. Come on. For Let's go. Let's go five. Come on. Six, Bush, Bush seven, eight. Come on. You can do better nine and 10. Breathe. Breathe in, breathe out, walk around, catch your breath. Go again at 10 987654321. Let's go. One. Come on to push three come out. 456 Come on 789 and 10. Well done. That's number three. One more set.

Are you ready at 10 987654321? Let's go one, two, come on. Three, four, let's go. 56789 and 10. Thank you. Thank you Well done. And that's all for the resistant band arrays like push-ups. Okay, for the next one, we're going to be doing a reverse dumbbell chest press.

Are you ready? Let's go. So, if you're used to doing a chest press, this may feel a little wonky at first, but stick with itYouou lay on your back. You're good, knees bent with a dumbbell in each hand. You then do a basic chest press. But in this version, you grip your dumbbells with your palms facing back towards you. This might not give different targets to your pectoral muscle in a unique way. Are you ready? Okay, we go in 10 987654321 Let's press go. One, two, come on. Three easy Oh, four. Make it look easy five. Let's go push. Six.

Come on. Seven. Let's go. Eights. Come on. Nine. Last one and 10. Good. We're going to be performing for seething t. We just did one set. So, we have three more sets to go. Number two in 10. Nine. Are you ready? Ah, come on. 7654321. Let's go. Squeeze, one. Come on. Let's go is the three. Come on. Four bits. Ah, come on, five. Let's go. Push, push, push six. Let's go. Seven. Come on. Eight. Let's go. Nine. Lastly, and 10. Good. That was beautiful. Okay, walk around, walk around, catch your breath. You know you want to move around and catch a breath. So, you're going to come back stronger. You're ready. Then 987654321 Number three. Let's go. One. Push to come on. Three. Let's go for Come on. Five. Let's go. Six. Push seven, eight. Come on. Nine. Last one. And then good. Well done. I can feel my chest all pumped up already. Are you ready for the last sets? Are you ready? Let's go. 54321 Let's go. One. Come on. Come on. Let's go to push. Three. Come on, for Let's go. Five. Come on. Let's go six. Stronger. Push seven. Come on. Let's go. Eight. Come on. Nine. Last one, and 10. Beautiful. On to the next one. Are you ready? Okay. The next one we're going to be doing is standing up war chest flies. Let's go. Similar to a front raise exercise, but with a twist of the wrist. This is a very effective chest workout. To do this, start in a standing position with your dumbbells just out from your side with your palms facing forward. Bend your elbows slightly as you lift both of your arms to meet at a mid-chest height. Those swing your arms use a nice controlled movement. Are you ready? Okay, we're going to be performing four sets of 10 reps. Let's go. One. Two, you're going to keep it slow. Three. Good. Let's go to make sure you're not moving your body. Let's go five. Come on. Let's go. Six. Come on seven. Keep it nice and slow. Let's go. Eight. Come on. Let's go nine. Last one, and 10. Good. Also, that was very easy, but hard at the same time though. But trust me, you're going to enjoy this.

Are you ready for the number to go in? 10 987654321. Grab a dumbbell. Let's go. One. Come on. Push two. Let's go. Three. Come on. Four. Nice and slow. Remember, five. Come on. Six. Let's go. Seven. Come on. Let's go. Eight. Let's go nine. Last one, and 10. Awesome. Doing good. Very good. Yeah, well done. Well done. We'll go into number three. Are you ready? Okay, okay, let's go number three. Come on, one. Let's go. 234 Make it look easy. Come on, five. Let's go. Six. Come on, seven. Let's go. Eight. Come on. Push, push, push nine. Last one. And Ted. That was beautiful. Are you ready for the last set? Let's go inside. 987654321 Come on, push one. Go to that. alas a be your best set. Come on three. Let's go for Come on. Five. Push, push. Don't get tired. Push six. Come on. Let's go stronger. Seven. Let's go eight. Come on, make it look easy. Nine. Slow down, slow down. Go Oh, and 10 beautiful walls done wall down well done.

OUTRO: I can feel this on my chest already. Thank you all for listening to my podcast today's episode. See you in the next episode. And the big thank you to Africa Business Radio for producing. For more questions you want to talk to me you want to get through to me You can reach me on Instagram at Underscore Big John. See you in the next episode. Good morning.

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