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If your push ups are too easy you can perform them with your feet on a ball. By raising your feet you add more resistance to the upper chest muscles, much like the incline bench press. The swiss ball also adds the extra challenge of maintaining your balance while performing the exercise. The instability challenges your core and activates the abdominals, low back and obliques.
The bench press is often referred to as the "king" of upper-body exercise. The bench press develops strength in the chest, shoulders, and triceps. Using a barbell allows you to lift more weight than using dumbbells because you do not have to focus on stabilizing the weight as you push up. It's important to keep your feet on the floor for stability and always use a spotter for safety. The bench press should be a staple in your upper-body workouts.
Bench dips with feet elevated develops strength in the deltoids and triceps. When your feet are elevated off the floor emphasis is placed on the triceps and shoulders. Experienced weightlifters and bodybuilders use extra weight when performing bench dips to stimulate strength development and size (hypertrophy). Plates are placed on the thighs and a training partner assists in adding and removing the weight when ready. Bench dips can be performed at home or at the gym with a couple of benches.
The lying triceps extension (skull crushers) is a great exercise for building strength and size in the upper arms. This exercise works all three heads of the triceps brachii (medial, lateral, long). Use dumbbells for reduced load on the wrists and an increased range of motion.
I just completed the Bodybuilding Course through the ISSA. Josh Bryant, the author, is a well-known strength coach and strength athlete. He delivers a course that provides plenty of time-tested bodybuilding methods mixed with modern application.
If I had questions, comments or concerns, I would call and the staff was so very helpful, I was in shock of how much support I got!
I feel confident to go into the work force as a personal trainer now, and I'm excited to start this chapter in my life.
I say this as a current high school Teacher and Coach. They truly educate you on the various topics regarding human health and physiology and the way it responds to exercise and diet.
I've always been passionate about fitness, and ISSA gave me tools to build a knowledge base that I can continue to add to.
Ana Victoria Cate
With the knowledge, I've gained from the program. I feel confident to go into the work as a personal trainer now, and to start this phase in my life.
It’s been a great journey and ISSA has helped this journey and dream become a reality. The information and learning have been rewarding and beneficial in running a business and being a personal training.
Thank you once again to the staff at ISSA for giving me this opportunity to enroll into your program and making me feel welcome. I can't wait to take you guys on my next fitness journey in life!
Being able to study at my own pace, fitting it in with my own hectic lifestyle was a huge benefit.
Being in ISSA family is my first steps in my international career, gold's gym trust Issa trainers, all world.
Omar A. Mahgoub
The program is organized, well-priced, and super informative. It took me only four months to complete my certification.
If it weren’t for my injury, or my struggle with weight when I was younger I wouldn’t have the passion and excitement for fitness I do now! I’m so excited for what the future holds due to this program!
The ISSA Personal Trainer course explained every chapter very clearly and covered so many areas of health, nutrition, and fitness.
My ISSA certifications as a Fitness Trainer, Sports Nutrition Specialist and Strength and Conditioning Specialist has really propelled my career to where it is today.
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