There isn’t much better for the Lats than the old fashioned Pull-up. Perhaps the only thing better are weighted Pull-ups. The overhand wide grip fully activates the Lats and develops the Cobra like back; the V-Taper that is. What’s more is that the biceps get some good work too. If you work focus on your Range of Motion you’ll notice a crazy pump in the rear-delts after your sets as well. On the Basic Trainer you can work through an awesome ROM. The movable bar at top allows you to pull-up directly on the centerline if you like without hitting your head.
You can also do a standard pull-up in the normal arcing patter. Either way, the Lats are greatly stimulated. Beyond that you can strap on additional weight if you find regular Pull-ups get to be too easy for you. TheMachine can handle whatever weight you throw at it on this exercise. Let me put it this way, if you are doing Pull-ups for reps with a total of more than 400 pounds YOU ARE RIDICULOUS! Once you see the awesome results in your Lats you are surely going to want to do the same for your Biceps and Mid Back
2. The Chin-up:
The Machine’s movable bar makes Chin-ups possible on the same apparatus whereas on others this may not be possible with the same ROM. You ask, “What does this do differently than the Pull-up? The underhand grip recruits greater activation in the biceps and mid back. The result of this is bigger arms and a thicker back. Does that sound good? Well if you are looking to develop the physique mentioned at the beginning of the article it should!
3. The Push-up:
One of the simplest and yet most effective upper body exercises in existence. This is the Great Grand Daddy of Chest Development. More reps more reps more reps… That’s what most people think of to get more results. I want to remind you to try adding some resistance. You can have a partner place a weight on your back or stretch a resistance band over your back and hold the ends in your hands. Either way added weight changes the workload. You can also increase the ROM as mentioned before. On the Machine there are handles to make this possible. This allows you to drop your chest below hand level. Increases ROM and/or resistance increase means you will shred up your chest like never before.But with a great chest you are going to “shelf it up” and have arms to match.
This is the perfect exercise to work on the lower portion of the chest.It also works the triceps. As you may know, the triceps make up the larger portion of the upper arm. Well that means if you focus on the triceps you will experience a significant increase in arm size in relatively short period of time. To expedite the results you can add some weight to the movement. Holding a dumbbell between the feet or using a weight belt and chain for adding a plate will suffice.However you do it, you will feel the massive increase in work in the way of a blasted Pecs and Triceps. Also let’s not forget the effect Dips have on the shoulders. The good ol’ dip also helps shape the shoulder thus adding to the V-Taper! Now if you have all of the afore mentioned results there is probably only one more thing you are looking for in your upper body…RIPPED ABS!
5. Leg Raises:
Training the Abs brings up tons of debate material. The main thing to remember is that the rectus abdominis muscles (The Six Pack) is responsible for pulling the ribcage towards the pelvis and vice versa. So if you are looking to develop your Six Pack can perform either movement for the results you desire. Leg Raises are a great option. You can do then hanging from the Pull-up bar or if you are using theMachine you can use the Leg Raise Back/Arm Rest as well. Either option will work. Personally I like to start with hanging from the Pull-up bar when I’m fresh. Then as I get more fatigued I move to the Back/Arm Rest Version. You can work Bent Leg or Straight Leg. Holding a weight between the feet is another variation to take it to another level. What’s most important here is to focus on the pelvic tilt. The pelvis needs to crunch towards the ribcage. If you are doing this correctly you will thoroughly activate the rectus abdominis and be well on your way to developing your ripped six pack.
There you have it…A list of the best Basic Bodyweight exercises to become an Upper Body Adonis. But what good is a list? It means nothing if you don’t use it and push to your absolute limits! How are you going to push to your limit? Are you going to work extra hard on your ROM or are you going to strap on additional weight for added resistance? Are you going to increase your intensity my decreasing your rest time between sets? All of these are great options! Use these programs to help you in reaching your ripped physique goals.