Killer Exdercises You Might Want To Try

Discussion in 'Gator Country Health and Fitness' started by Dreamliner, Apr 25, 2012.

  1. Dreamliner
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    Dreamliner Well-Known Member

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  2. Dreamliner
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    Dreamliner Well-Known Member

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    Next up in my quests to find exercises I can load up on, without needing a squat rack or a bench, etc., what I call the Three-Point Dumbbell Row. Go to the vid on the Chinese gymnast and cue to about 5:05. No, you don't have to twist like he's doing. And you probably shouldn't. As you're doing this from the floor it requires some core stability. And I love the range-of-motion, just the feel of it:

    http://www.rookiejournal.com/build-thicker-back-without-deadlifts.html
  3. Dreamliner
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    Dreamliner Well-Known Member

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    The theme here is how to make do, with limited equipment, when you really want to load up and get jacked.
  4. Dreamliner
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    Dreamliner Well-Known Member

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    Next up, dumbbell step ups. I just step up on cinder blocks. Don't be deceived. You will feel a deep ache in your quads after this. And it's great for hip stability and hip extension. Reportedly, the Bulgarian Olympic lifting team eschewed barbell squats in favor of these.

    BTW, the Bulgarians kicked our asses.
  5. Dreamliner
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    Dreamliner Well-Known Member

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    Obviously, that should read: "exercises."

    Glad to have exdercised that little demon.
  6. Dreamliner
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    Dreamliner Well-Known Member

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    I'm telling you guys, I was using a mere 50 lb. dumbbell, for the Unilateral Dumbbell Floor Press, and it was almost as difficult as doing one-armed pushups.

    Rooting your elbow into your side, and doing reps from a dead stop, make this exercise doubly challenging.

    But unlike doing one-armed pushups, this movement left me with no residual, next-day shoulder pain. And I suspect it will lead to some hypertrophy as well, particularly upper pecs.
  7. holloffamer
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    holloffamer New Member

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    Hmm, I might try that one out. Thanks.
  8. Dreamliner
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    Dreamliner Well-Known Member

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    Hey, welcome to the forum and look forward to your contributions!
  9. Dreamliner
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    Dreamliner Well-Known Member

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  10. Zendra
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    Zendra New Member

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    Cool. Yeah, I heard that it can really help you build muscle. How about compound exercises? Have you ever tried those? I heard they can give you a better workout.
  11. Dreamliner
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    Dreamliner Well-Known Member

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    The unilateral dumbbell floor press is a compound exercise, as well as the other exercises mentioned on this thread. :wink:

    Compound exercises are pretty much all I do with the exception of curls on occasion.
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    Zendra New Member

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    Oh yes, you're right. Haha I should really sharpen my workout vocabulary. Most of the time, I just know what to do when I'm at the gym but then I don't know what it's properly called! :zombie:
  13. Tasselhoff
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    Tasselhoff Well-Known Member

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    Have any of you tried "Raise the roofs"? You do a set of push ups ( I start at 12) and then raise up on your knees and push you hands up from shoulder level to full extension (Picture the Raise the roof move from 5-10 years ago). I usually do this with a set of light dumbbells. You do the same number of raises as you do pushups.
    Then you do 10 pushups and 10 raises
    Eight pushups and eight raises
    so forth until you get down to 2 push ups and 2 raise the roofs...

    I like them and my students seem to like them. (Students do them with out weights and start at 8 reps and work down)
  14. Dreamliner
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    Dreamliner Well-Known Member

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    ^ Interesting. Sounds like it would bake your shoulders alright.

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