Chest And Shoulder Workout...

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The Farmer's Walk...

Squat down, grab two heavy objects, stand-up and walk. That's it, lesson over!

Ahh actually...make sure to push your heels into the ground when you stand-up and when near lockout, explosively squeeze your glutes rather than using your lower back.

And...take short choppy controlled steps. If you are able to take long strides the weight you're using is probably to light.

The staple of strongmen competitions the farmer's walk will work your grip, forearms, shoulders, upper back, glutes and your legs. Your abdominals, hips and lower back will also come into play to stabilize you.

Here's a nicely edited vid from our pal Val from Rawfit.co.uk showing how it's done:

The One Arm Barbell Snatch!!!

Batfinks AKA Bodyweight Vertical Rows...

Batfinks work your back, shoulders and abs. Getting into position can be tricky if you haven't got the core strength as your abs and lower back act as a brace. So strengthen them by doing exercises such as hanging leg raises/planks for the abs and alternating supermans for your lower back.

Checkout one of our very old clips of a basic batfink. It demonstrates how to get into position but rather than having your legs tucked into your chest you slowly raise them straight up whilst using your core and lower back to keep balance.

The batfink pictured above is kinda like the bodyweight equivalent of the vertical row but much more impressive with strength transfer to more muscles.

Hindu Push-up...

The Hindu Push-up has its roots in Indian exercise culture and through the ages it's been a staple exercise of Indian wrestlers.

The move is similar to the divebomber push-up but instead of bending your arms to return you back to the start position you raise your hips up.

It's an all round exercise that promotes back flexibility and hits every major muscle group with particular emphasis on the chest, triceps and shoulders. As well as offering a great full body workout, if done at a fast pace Hindu Push-ups can be a great cardio workout.

1. Spread your feet slightly wider than shoulder width apart and place your hands on the floor in front of you, also slightly wider than shoulder width apart. Raise your behind up in the air and look backwards towards your feet whilst keeping your legs and arms straight. Your body should make an inverted "V" shape.

2. Bend at your elbows and swoop down in a controlled descent. First your forehead, then face, then chest, then abs should pass about an inch over the floor finishing with your arms locked out and straight.

3. Keep your arms straight whilst you raise your hips back into the inverted "V" position.

Here's a video of the movement.

Dip Tip...

To work your chest more when dipping change the angle of the move by curling your legs back so your body makes a crescent moon shape!

Dip deep till you feel a slight stretch in the shoulders then push up maintaining the same curl.

On The Spot Inchworms...

1. Stand with you feet hip width apart.

2. Bend at the waist until your hands touch the floor.

3. Walk your hands forward until you are in a press up position.

4. Keep your body tight and back straight. Hold for 30-60 seconds. Walk your hands back and rise from the waist to the starting position.

This works your core, hips, glutes, shoulders, arms and improves your hamstring flexibility.

Renegade Rows...

We scoured the net for the best executed Renegade Rows. Just as we were about to give up we stumbled upon this fellow from Bulgaria. Odd choice of gym attire but great form.



1 - Using dumbells or kettlebells get into a push up position with your feet slightly wider than shoulder width apart (as your core strength develops bring your feet closer together).

2 - Draw one dumbell up so that your fist is just below your chest and squeeze your back. Fight the urges to twist your body, sag your hips and or bring a foot off the ground.

3 - Lower the weight in a controlled manner so that the weight gently returns to the floor.

4 - Rinse and repeat with the other arm.

This exercise targets the abs, back and shoulders.

Wheelbarrow Walking...

A classic bodyweight exercise that works the chest, shoulders, triceps and abs.

1. Get into an elevated press up position with your feet/ankles in your partners hands.

2. Walk forward with your hands whilst your partner follows.

Tip - Bracing your core so that you minimise your body's rocking from side to side will work your abs more.

Crab Walking...

Place your hands and feet on the floor with your backside a few inches from the ground and walk a few steps back and then a few steps forth.

This is a great upper body exercise which mainly works the triceps and shoulders but also your core.

The Pisa Press...

Ify from London in Pisa.

Get your fizzYcaL tees here!

One Arm Clean and Press

Here's a favourite that's bound to get you a few stares in the gym.

The One Arm Clean and Press is great for developing power, strength and agility from head to toe.

Start - Crouch down like an American football player and grab a dumbell with one hand. Stick your buttocks out and place the forearm of your free arm on your thigh purely to brace yourself and not to take the weight.

Middle - Drive through your heels and use the momentum to pull the dumbell up onto your shoulders.

Finish - Pause briefly with the weight on your shoulder before driving it up above your head. Repeat the movement in reverse to get to the start again.

femme fizzYcaL - Zuzana

I've had divebombers on my to-do list of workouts to post but stumbled across Zuzana's video and Ladies and Gents, especially Gents I can't top this! The divebomber is a great alternative to the standard push up and works your shoulders and entire chest.

For more of Zuzana and her workouuts and tips checkout her website http://www.bodyrock.tv/ and youtube channel.

One Armed Arnie

The One Armed Arnie Press is named after the renowned but not so well known Arnold Schwarzenegger. Legend has it he could do this with one arm tied behind his back.

Start - Your elbow should be in front of your body and in line with the top of your chest with your palms facing…erm…your face.

Middle – Rotate the dumbbell to the side as you push upward.

Finish – As you push your arm further over head, rotate your hand so it’s now facing away from you. At the top of the movement your arm should be in near lock out. Now, reverse the movement so that you are at the starting position with your palm once again facing your face.

See-Saw Press!!!

Here's a really simple way to shake up the traditional shoulder press.

1. Start by lifting one arm in the air until it's nearly completely straight and locked out or it's completely straight and locked out (the former keeps constant tension in the shoulder the later recruits more tricep).

2. Keep the alternate arm's dumbell slightly above your other shoulder. Now lower your out stretched arm and just before you come to a stop, just above your shoulder, press the other up in the air above your head.

The See-Saw Press builds strength mainly in the shoulders and triceps but as the press requires your body to balance itself you use your core stabiliser muscles and ultimately get a stomach workout thrown into the bargain.

Tip - Protect your lower back by keeping your core tight throughout this movement.

*NB* Please consult a doctor before starting any new exercise programme.

The Flying Carpet (Bartendaz inspired)

The Flying Carpet is a member of the pull up family and close cousin of the L-pull up.

Inspired by the artistes of the bar, the Bartendaz this exercise hits the back, shoulders, abs and thighs!

For more inspired moves and a much crisper version of The Flying Carpet visit the keeper of all things Bartendaz, Mr Farisi Daniel.

*NB* Please consult a doctor before starting any new exercise programme.

Dog Pee Push-Up/Press-Up

For this exercise I've spent the last few months in the park studying the hound at play.

Much to the disapproval of their ignorant, narrow minded handlers I'd liberated myself of clothing, gone native and enjoyed hours running wild and free at one with my canine companions.

The toughest of my daily challenges was the stability and strength required to relieve myself and mark my territory. Though challenging, this cathartic experience gave birth to the dog pee push-up.

The dog pee push-up will work the chest mainly but also your core, hips, glutes, shoulders and improve hamstring flexibility.

Tip - (1) If your hamstrings are too tight for this use a wider than shoulder width stance or first squat down and caterpillar your way back and forth.

*NB* Please consult a doctor before starting any new exercise programme.

Uneven Press/Push Ups

A few people have been asking how I do the Shapeshifters so easily. The best way to work up the strength is to do Uneven Press/Push Ups.

Again these will work your chest, shoulders and core effectively!!

Remember to rinse and repeat on the other side.

Tip -
(1) Because the shoulders are in a slightly more vunerable position than in normal press/push ups don't go to failure.

*NB* Please consult a doctor before starting any new exercise programme.

Shapeshifters

These are an evil beast of an exercise and the last couple of reps if you can do any will have even the biggest most strongest-est person screaming "Mummy"!!!!

Not only do they hit mainly the chest and shoulders but they also hit the lats/back and core.

Tip -
(1) The best way to work up to these is to start off with uneven press/push ups with books or a brief case under one hand.

*NB* Please consult a doctor before starting any new exercise programme.

Zombie Climbs

These are a wicked alternative and more effective than straight forward lunges. Not only do they make your legs work like a mule's but they also give your shoulders a nice workout.

Tips -

(1) In order not to use lots of momentum lean forward until the trailing foot is on tip toes and then push through the heel of the leading foot.

*NB* Please consult a doctor before starting any new exercise programme