Build your own gym-Part 2

How To Build Your Ultimate Home Gym: Part Two

   If you've already broken free of big box gyms and built your own hardcore home training space, learn what equipment to add next—and how to build it!


    Assuming you've already read part one of my "Build Your Ultimate Home Gym" series, your bases are covered: Your rack and bench are set, you have a solid bar, and you probably have a pile of mismatched plates.

   Championship programs have been built on the simplicity of such a setup. Heck, too much equipment may even distract you from your most productive work! With that said, there are a few more pieces of excellent iron a home trainee can add to his or her gym.

Bumper Plates

     In my opinion, a gym that lacks bumper plates and a platform is only out to get your money and has no concern at all for your progress. Most gym chains won't let you use bumper plates correctly, even when they have them available.

True story: I was training a ranked competitive weightlifter on clean and jerks with bumpers on a platform, and management asked us to stop due to noise complaints. Yet another reason to break free from the big box gym!

   Bumper plates are rubberized weights. They allow weights to be more safely dropped when doing Olympic-style lifts, and they reduce the amount of noise resulting from iron plates.

  Bumper plates also are better for your bar and will protect your equipment and floor. These advantages make legitimate training facilities shell out the big bucks for them, as well as make them one of the most desired items for the home-trainer. Depending on your budget, you generally will have three options for bumper plates.

1 / Competitive Weightlifting Discs

      If you ever watch Olympic weightlifting, you've seen the colorful competition discs. These top-of-the-line bumpers feature a rubber body around a metal core. They're typically color coded, and all plates from 10-25 kg (or 25-55 pounds) are the same diameter. This way, when doing Olympic lifts, pulls, or deadlifts, the bar is always the proper distance from the floor. A proper bumper is about 17.7 inches in diameter, but heavier weights will be thicker.

    These types of bumpers are highly regulated for the bar opening, and they're guaranteed to be within 10 grams of the labeled weight. This makes them expensive. However, these bumpers feature a higher-density rubber for less bounce, and are made to survive. Competition bumpers are the nicest option, but expect to pay $3-5 per pound, or more.

2 / Economy Bumper Plates

    Economy bumper plates still have the proper diameter, but are usually made of recycled tire rubber and don't have the tight weight tolerances that competitive discs have. Economy bumpers are usually black, and they're quite a bit thicker than the nicer sets, which can limit how much weight you can stack on the bar.

   Most gyms and high schools use economy bumpers to save money. If abused, however, the metal collars may slip out. From a training standpoint, there is no serious difference that would result from using these bumpers over higher-quality sets. Expect to pay in the ballpark of $1-2.50 per pound.



3 / Ghetto Bumpers!

    I have to give my love to the poor man's ghetto gym. One pair of inexpensive 45-pound bumpers will probably cost you more than $150, but if you go ghetto, you can make your own for only a few bucks!

   First, go to your local salvage yard and find a pair of identical wheels—in the ballpark of 16-18 inches (with the tires on, obviously). You may be able to get these for free. If not, you can probably purchase them for under $5. Not only is this size approximately the same as a normal bumper, but the weight is similar, too. I had 17-inch wheels that came in at an even 45 pounds.

You will quickly notice that the opening in the wheel is far too large for your bar. You will need a pair of 10-pound weights and the proper hardware. Drill a few holes into the 10-pound weights and bolt them in place to the wheel. Alternatively, if have the right shop setup, you can weld them in place. You now have wheels that should properly fit on your bar!

Quick Tip: If you don't want to buy a full set of bumpers, get as many 45s as you need and use your regular iron plates with bumpers on the end.

Bands

   Bands are extremely versatile. Home gym or not, I tell everybody to buy some. Today's bands are not your Aunt Chloe's exercise doo-dahs; the bands I'm talking about can provide up to 200 pounds of dynamic resistance! Bands have been popularized by powerlifters and coaches, who use them to radically increase the strength levels of elite athletes. They are good for adding dynamic resistance to your bench or replacing an entire cable column; they are also extremely portable.

    Normal bands are 41 inches long. They come in a variety of widths and resistances. For bench pressing, a pair of micro-mini bands will only cost you a few dollars each. They could be used for assisted pull-ups, squats, deadlifts, good mornings, triceps push-downs, and a hundred other things.

   Some manufacturers make shorter, 12-inch bands specifically for the deadlift and bench press. These bands are easy to set up for those lifts, but they aren't as versatile as full-length bands.

Suspension Strap System

     Suspension systems have recently become popular. Strap systems allow you to assume certain positions for bodyweight exercises like rows, presses, and more. Suspension training doesn't offer any resistance beyond your body weight, though it does make great stabilization training.

    If you want to outfit your home gym with a suspension system, you don't have to shell out $100. Instead, visit your local hardware store! I found a pair of six-foot straps for less than $10 each, each rated to support more than a ton (2,000 pounds). They even had loops sewn in that work as handles.

    With these straps suspended from my pull-up bar, I can perform virtually any movement I would do with the more expensive systems: dips, presses, rows, extensions, single-leg squats, and so on. I also use one of the straps for sled drags, making the cheap purchase even more useful.

   For people with a power rack, the straps offer one final benefit. If your rack doesn't have one-inch hole spacing, add some high-strength chain to your straps to quickly convert them into an additional safety within your cage! The chain allows minute adjustments in your safeties, giving you a great array of training options. Certain movements I used to do off of pins, such as good mornings, are much better when done off the strap-chain setup.

by Matt Biss

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Build your own gym-Part 1

Go Big AND Stay Home: How To Build Your Ultimate Home Gym

Sick of sissy commercial gyms and the gimmicks of the home workout industry? Build your own insane training space with these 5 pieces of essential equipment.


       Home workout equipment is a billion-dollar industry, filled mostly with consumers who buy a Thigh Blaster, use it for two weeks, and then add it to their growing collection of useless crap under the stairs. This collection, of course, is hidden behind an old Gazelle Fitness Flyer masquerading as a coat rack.

    This article is not for such people. If you're such a person, take your SuperAb Bomber 3000 and bomb it down your pie-hole.

    This article is for people like me: people who want their own space to get bigger, better and stronger, people who can't stand fancy commercial gyms which ban chalk, good music and any type of training that might be considered useful. Ultimately, this is for people who love training, whether it's for bodybuilding, powerlifting or sport.

     If you sound like me, you might be the perfect candidate for your own home gym. If you have the dedication, a small investment of cash and space can help you hit your goals. Divert dollars from your extra vehicle and invest in something you'll use every day. Invest in your own gym.

   I'm here to review the vital equipment, help you set up and offer important safety tips.

No you're not hardcore,unless you lift hardcore.

Atmosphere Is Everything

     Before we even touch equipment, visualize and choose your space. Ideally, you'll have free reign to affect your gym's look, feel, and sound. My training space is a 2-car garage. The walls are painted, posters are up, the speakers are loud, and it's basically built to keep me motivated.

Important note: I haven't spent a lot of money building my sick training sphere. In this game, money isn't king. I've made certain training tools myself. Others I've found on Craigslist, paying pennies on the dollar. I've borrowed from friends and family. I'm diligent about hunting for sales and used items at sports stores.

    Only rarely do I pay full price for something if I can find it or build it cheaper. It's important to have patience. A gym is something you can build over time, starting with the essentials.

   Once you establish your space and budget, you can begin to build. I recommend starting with the following 5 essential pieces of equipment.

Ain't pretty, but it'll do the trick.

1. Barbell And Weights, You Dumbbell

     While it's the most important, a barbell is usually easy to find. There are two main types of barbell: standard and Olympic. Standard bars are one inch in diameter, with 1-inch holes through the plates. They're fair for light applications but aren't suitable for heavy lifting. The bars bend easily and usually can't hold more than 200 pounds.

      Olympic bars are typically 7 feet long with a rotating, 2-inch-diameter sleeve. These bars are made for heavy weight and big, ugly, compound lifts. They're beautiful.

     As for weight plates, you can find them almost anywhere. New 'in-store' costs are typically $1 per pound. Search flea markets, the classifieds, and check with friends or family: You can easily find used plates for less than 50 cents per pound.

    Sales are also helpful. I was able to find about 900 pounds new for $180 at an after-Christmas sale. Three-hundred-pound barbell sets that normally run $200 were on clearance for $60. They had three left; I bought them all.


2. Rack Up Your Gains

   A power rack is the centerpiece of a home gym. Nearly anything important can be done within one, and they add a considerable measure of safety. The pins will save you if you miss a lift, and the J-hooks allow you to perform nearly any free weight move. Many racks have attachments - such as dip and pull-up bars - to increase their functionality.

      One objection to a rack I frequently hear is that it takes up too much space. If you have room for a 7-foot bar and a bench, then you have room for a rack. If you need a little extra clearance, donate the wife's old wardrobe. It's for a good cause.

       You can find new racks on the low end for less than $500. For most users, these will be just fine. My first rack was from Powertec, and it was home to many lifts greater than 600 pounds.


3. Bench It, Kid

     Certain movements require you to lie down, such as a bench press. This is an area where I'd definitely shop around. You can probably find something decent if you're diligent.

     Again, pay attention to what you need. Most of the benches in circulation are meant to support a couple hundred pounds. If you're a serious lifter, you might load 600 pounds on your bench (including your body weight), so you'll want to avoid the cheap MegaMart benches.

     Again, watch for gym auctions, sales, classifieds, etc. If you can't find anything used, many new benches are reasonably priced. Ensure that the bench is the correct height for you by lying on it and placing your feet flat on the floor. You should be able to drive through your feet. I would also recommend getting an adjustable bench.

     What if you can't get a bench right away? No problem. Many of the exercises you might do on the bench can be done on the floor (a floor press, for example), or you can build your own strong and inexpensive bench. A couple scrap pieces of lumber and some cinder blocks can hold a house. They'll work well for a makeshift bench.

4. Dumbbells, You Dummy

    With dumbbells, you've got a wide variety of options at numerous price points. Dumbbells are just as versatile as barbells (or more), although you can't load resistance the way you can with a bar. The most economical dumbbells will be plate-loadable dumbbells. They come in both Olympic or Standard, which makes it easy to match your barbell plates. (Make sure you have enough "change" weight, of course. Extra 2.5 and 5 pound plates are helpful.)

    If you're on a budget, I recommend opting for standard handles. These small weights are the most common at garage sales and buried in people's closets. I've been able to collect more than 200 pounds of dumbbell weight at almost zero cost this way.

     Your next option is selectable dumbbells, such as those made by Bowflex and PowerBlock. These are usually expensive and not nearly as durable as the cast iron and steel mentioned above. However, they are a good option for those limited in space. Typically, it will be hard to find these in heavier sizes.

     Your final option, if you have both the money and the space, is to set up a commercial-style dumbbell rack. While this is awesome, it will cost hundreds or thousands of dollars and take up far more space than the $100 plate-load system. Fixed dumbbells are also more comfortable and considered safer by some.

5. Your Power-Up Platform

     A simple platform can be a great blessing. It will protect your equipment and your floors, and will deaden much of the sound caused by clanging weights. If you perform deadlifts or Olympic movements, you should definitely put down a platform. Otherwise, you can easily crack concrete, even through a rubber mat.

    Platforms generally consist of a couple sheets of plywood with a top made of rubber, or rubber and hardwood. They typically cost hundreds of dollars, but you can easily make one for far less than that. Generally, platforms are 8x8, though you can make them to any size. Here's how:

      First, find the rubber. I chose 3/4" thick horse stall mats from a Western supply store. You will only need one sheet, typically around $40, if you're going to use a wood insert on the top. If you want your platform to be completely rubber, get two sheets.

    Here's the hitch: while you can cut everything to size, my stall mats were only 4x6 (as opposed to 4x8). Side by side, two mats would be 8x6. Since 6 feet is plenty of room, I decided to skip the headache of trying to fit my mats into an 8x8 area and built an 8x6 platform instead.

    Next, depending on the size of your platform, you'll need 2-4 sheets of plywood. For mine, I used 3 sheets and cut one of them in half. I laid them lengthwise on the ground so I had two 8x6 layers of plywood. Then I put the rubber across the plywood.

   If you want a wood insert on top, cut your single piece of rubber into sections that are 2-feet wide. These will be placed on the edges of the platform, where the weights will strike. Then you will place a piece of 4-foot hardwood between the rubber sections.

   Next, screw everything down or it will move as time lapses. As with your rack, you have multiple options with your platform. Your rack can even be bolted down into it (saving you from bolting a rack directly into the floor). I installed band attachments on mine, which do double service since they hold the platform together. Regardless of how you set it up or even if you buy one outright, I consider the platform to be a must-have for a complete home gym.
A good platform—politicians need one, and so do you!

Lift Heavy, My Friends

 With these five essentials, you're ready to begin your home gym domination.

Stand on your platform and shout. This is your space. You've got your own gym, your own equipment and your own plates.

Lift them wisely.

by Matt Biss

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ARMageddon 2013: Forearms To The Forefront

Perform the following exercises rapid-fire, moving quickly from one to the next. Repeat for a total of three sets. I won't give specific rep ranges here because fatigue will come faster as you go. Perform each exercise to total or near failure.

EXERCISE 1// THE WRIST ROLLER

Start with the weight at the bottom and roll up the rope slack using a turning grip motion, one hand after the other, repeating all the way up until the weights hit pipe. Then, return the weight back down by rotating your wrists in the opposite direction. Up and down equals one rep. Disclaimer: This will burn. Oh, will this burn!

EXERCISE 2// CABLE WRIST CURL

Pick up a straight-bar attachment from a cable station hold it at the end with one hand. Lock that side's elbow at your side so that the two halves of your arms form a 90-degree angle. Keep that elbow locked and your wrist in a neutral position; turn your wrist up and then turn it back down, going past neutral so that your palm faces down. Once you reach failure, switch hands and do the same number of reps.

If you don't have access to a straight bar, a dumbbell will work, too.

EXERCISE 3// PALMS DOWN WRIST CURL

I like to perform wrist curls with a straight bar while resting my forearms on a preacher pad. This fixed position will keep me from cheating. Hold the straight bar in front of you with your hands over the top about 8 inches apart, thumbs wrapped underneath. Move your wrists up and down, as far you can go, until the bar is ready to fall out of your hands because your forearms burn so freakin' much. That's one set.

EXERCISE 4// BARBELL BEHIND THE BACK WRIST CURL

Stand holding a barbell at arms' length behind you, arms hanging from shoulder width, palms facing back. Rolls your wrists up as far as you can-and the range of motion will be pretty short. At the end of each wrist curl, return your wrists to a relaxed position without letting go of the weight. Shoot for 10-15 reps or failure, whichever comes first.

by Craig Capurso

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The 21 Best Muscle Building Foods For Vegetarians

Quinoa

This is my tasty grain-replacing sidekick. It’s a great source of plant based calcium, protein (24 grams per cup) and fiber. And for my gluten-free peeps, it’s safe.

Pea-Rice-Hemp Protein Powder

This is my protein powder blend of choice. It’s high in protein and fiber, low in carbs, and tastes great. I start and end my day with a protein shake made with this stuff.

Avocados

These green guys are chock full of antioxidants and heart healthy fats - including saturated fats that help support the production of testosterone, the hormone you need to produce muscle. Avocados pretty much rule since they taste great on just about anything.

Steel -Cut Oats

My favorite breakfast dish. Steel-cut oats are loaded with minerals, fiber, and protein. Combine them with coconut milk, crushed walnuts, and Stevia (for sweetness) and you’ll have a nutritionally potent vegetarian way to start your day.

Almonds

I never leave the house without a handful of almonds in a baggie. They’re great-tasting, and are high in fiber, protein, and minerals, making them the perfect snack for satisfying late-morning hunger.

Black Beans

In my opinion, black beans are the tastiest and most nutrient-packed bean around, hands down. They’re one my all-time favorites, and I use them in black bean soup, on salads, and in a particularly awesome homemade black bean hummus.

Broccoli

This cruciferous veggie is nearly 40% protein and high in fiber and low in calories making it an awesome way to get a lot of nutrition out of food that’s easy on the waistline. I enjoy dipping raw broccoli in hummus as a snack.

Coconut Milk

This milk is now readily available in a low-calorie, high nutrient product that tastes great in coffee, on cereal, or by the glass. Coconut milk is higher in calcium and lower in calories than traditional milk and generally fortified with plant-based B-12. I drink a glass of coconut milk everyday with a raw food protein bar as a mid day snack.

Sweet Potatoes

Call me boring, but I just love eating basked sweet potatoes plain. Seriously, try it. You could also cut them up and fry them with onions, mushrooms, and garlic for a ridiculously delicious breakfast potato dish. Added bonus: Sweet potatoes are a great source of potassium, vitamins A and C, and fiber.

Seitan

Seitan is sometimes called ‘wheat meat’ because it’s derived from wheat protein and can be made into amazing 'mock' meats that are comparable to steak in protein content but far lower in calories – and have virtually none of the fat. I slice it and stir fry it to create a Vegan Buddha's feast.

Spinach

It generally goes without saying but green leafy veggies probably have the most concentrated nutrition of any food you can find. Replace lettuce in your salads and sandwiches with spinach and you’ll be adding extra protein, iron and fiber to your diet.

Chia Seeds

Chia seeds provide a terrific amount of Omega-3’s, which fight inflammation and help speed muscle recovery, and may also help improve muscle protein synthesis (the process by which your body produces muscle). These extremely versatile seeds can be easily added to a shake, and even can be used as an oil substitute when baking.

Garbanzo Beans (Chickpeas)

The black bean's little white counterpart is also packed with nutrients, protein, fiber, and antioxidants. My favorite garbanzo dish? Try them mixed with cucumbers, red onions, tomatoes, olive oil, and balsamic vinegar for an awesome Chickpea salad.

Brown Rice

Brown rice has 3 more grams of fiber per serving than white rice, so I stick with the darker option whenever possible. It's especially good if you're rolling some homemade sushi.

Natural Peanut Butter

Most processed peanut butter like you’ll find at the grocery store are stuffed with added sugars and other junk that take away from this food’s natural goodness. Stay away from those, and instead opt for the natural kind, which is high in fiber and protein. Want a great sweet tooth remedy? Try a natty PB and Banana sandwich on whole wheat bread.

Walnuts

Walnuts are another great source of Omega-3's, and are also packed with Vitamin E - a powerful antioxidant that can help your muscles recovery from tough gym sessions. They make a great addition to oatmeal and shakes, but are also delicious on their lonesome.

Collard Greens

Another nutrient-dense stalwart in the green leafy veggie family, eating collard greens is like taking a potent multivitamin: They're packed with vitamins A, B, C, E, and K, as well as Folate. Try them as wraps for your favorite sandwiches

Cauliflower

Super low in calories, cauliflower is loaded with vitamins and is about 30 percent protein. I always keep cooked-mashed cauliflower in my refrigerator to use as a mashed potato substitute.

Lentils

These legumes are a protein powerhouses, that we often use around our dinner table on salads or as a grain replacer. Lentils are another great source of fiber.

Portobello Mushrooms

These substantial fungi make great 'meat replacers' in burgers or on sandwiches. Portobello mushrooms taste amazing, and are close to a whopping 50 percent protein while also providing fiber and a host of other nutrients. Try taking a big one, marinating it in a little oil and balsamic vinegar, and tossing it on the grill.

Peas

I throw peas in my stir-frys, salads, and spaghetti sauces. But I’ll even eat them straight when I want to get a protein-packed, high fiber, vitamin- and mineral- filled food in my system.

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Digital Products For Fitness

FAT LOSS FACTOR

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TRUTH ABOUT ABS

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THE MUSCLE MAXIMIZER

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THE DIET SOLUTION

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FAT BURNING FURNACE

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8 Moves To A Celebrity 8-Pack

8 Moves To A Celebrity 8-Pack Like Bradley Cooper's

Ashley's Ab Routine

Goal: Complete 5 total circuits. Move from one exercise to the next without resting, until you've completed them all. That's one set. Rest 1 minute. Repeat more circuits.

Reps: Take all of Ashley's ab exercises to failure! If you set a number, you may experience early fatigue; psychologically, you know you're approaching your ending point. Instead, always go until you can't go anymore.

Got it? Good! Here are the exercises:

Ab Circuit: 3-5 Rounds

Jackknife Sit-Up
1 set to failure

90 Degree Crunch
1 set to failure

Weighted Bicycle
1 set to failure

90 degree Toe Taps
1 set to failure

Elbow Walk
1 set to failure

Army Crawl
1 set to failure

Exercise Ball Crunch
1 set to failure

Isolated Crunch
1 set to failure

Note: 1 min rest between rounds

Weighted Jack-Knife
I start with this exercise, because it engages the upper and lower abs, and the serratus all in one movement. Efficiency is key!

Step-By-Step Instructions

1. Grab a light to moderate weighted ball.
2. Lay down on flat bench with your legs straight and your arms extended back behind your head (ball should align with the rest of your body).
3. Elevate your arms and legs (without bending) at the same time until they meet in the middle.
4. Once you touch the ball to your legs, slowly lower your arms and legs back to the starting position.
5. Repeat to failure.

Tips & Techniques

• The first exercise of any workout should engage the largest number of muscles, so you are immediately fatigued.
• Always isolate directly to the abdominals and the other muscles engaged in the core, such as the serratus, obliques and lower back, with slow and controlled movements.
• If you concentrate on isolating the abs and going to failure, even if it means fewer reps, you'll get better muscle contraction than if you swing your arms or legs for extra momentum.
• Pain equals results.

90-Degree Crunch
This exercise works both the upper and lower abs every effectively. Keeping the legs up, engages the lower abs, while rising up with the ball blasts the upper abs.

Step-By-Step Instructions

1. Using the weighted ball and the same lying position on the bench, raise your legs upward to a 90 degree angle from your torso.
2. With your arms extended straight above your chest, elevate your torso upwards as far as you can towards your toes in a crunching movement.
3. Keeping your legs up, lower your torso down to the starting position.
4. Repeat to failure.

Tips & Techniques

• Restrict your downward movement and keep your head from swinging to prevent neck injury as well as to ensure that you're not using momentum to cheat.
• Keep your legs completely straight. If your knees bend or your legs begin to drop then your abs are failing.
• This exercise is also a perfect ending to any upper body workout. The weight of the ball will activate your shoulders, chest and triceps and maximize the definition and tightness of your already fatigued muscles.

Weighted Bicycle
This exercise targets the obliques and serratus anterior muscles which are those hard to get lines on the side of your rib cage.

Step-By-Step Instructions

1. In the same laying position with the ball extended above your chest and torso slightly elevated, rotate your legs like you're pedaling a bicycle.
2. Repeat to failure.

Tips & Techniques

• Your torso should always be slightly elevated during the bicycle movement to keep your upper abs engaged.
• Execute fully extended leg rotations while bringing your knees in to your chest. The leg extension will target the lower abs, while the exaggerated movement to the chest will target the serratus.
• When you cannot make full and complete leg rotations any longer, you've reached failure and should stop, but not for long!

90-Degree Toe-Taps
This exercise gets really deep into your abs, and is very effective.

Step-By-Step Instructions

1. You're in same lying position, but will drop the ball for this one. Instead, rotate your shoulders and grab the bench with both hands above your head.
2. Raise your legs to a 90-degree angle and keep your knees as straight as possible.
3. Elevate your rear end off the bench by pushing through the hips and extending upward as high as possible while maintaining a strict 90-degree angle.
4. Return to the resting position by lowering your rear end back down to the bench while still maintaining strict form.
5. Repeat to failure.

Tips & Techniques

• Your legs should not be moving forward or backwards during this movement. If they are then you're not properly engaging your abs, and you should give yourself a couple seconds rest and then go right back into it.
• When people hear core, they usually think Pilates or movements that only girls would do. However, that couldn't be farther from the truth. Core strength is essential for everyone regardless of gender. The stronger your core is the stronger you are at other lifts in the gym, and the better athlete you can become.
• Trying rotating the bench to an angle that allows you to see yourself in the mirror. While some people may think that you're checking yourself out, the main reason for this is to watch your form and make sure that you're not cheating yourself.

Elbow Walk
This exercise combines isometric contractions with dynamic movements of the muscles. Isometric is the static hold that contracts the muscle without moving.

The dynamic movements come from concentric or eccentric contractions of the muscles through range of motion.

Step-By-Step Instructions

1. In a plank position, keep your abs engaged and back as straight as possible.
2. Positioned on your forearms and toes, begin "crawling" forward with your right arm and opposite leg.
3. Next, stop the forward movement and push yourself up off your forearms and onto your hands in the same plank position.
4. While keeping your core tight and back straight, bring one leg at a time outward and up to your elbow on the same side. Keep your back solid and don't shift your hips down when doing this movement.
5. Repeat these two movements in series until you reach failure.

Tips & Techniques

• When doing plank or pushup movements, never let your lower back sag down. If you do, you're leaving your lumbar region totally exposed to unnatural strain, and just asking for injury.
• Always focus on staying straight as a board and keep your abdominals flexed.

Army Crawl
This exercise is really targets the serratus but also activates the lats, so it's a great finisher for any back workout.

Step-By-Step Instructions

1. From the plank position, keep your torso elevated drop your hips and knees down to the floor, and let your feet relax behind you from the tiptoe stance.
2. Next you'll want to extend one arm out in front of you as far as you can reach, drop it to the floor and pull yourself forward using only your forearm. Your legs should serve only as dead weight.
3. Continue to pull until you reach failure.

Tips & Techniques

• Most functional movements are dynamic, so we should train for that in the gym. People tend to lock themselves into machines and only get front and back movements. Then they end up injuring themselves when they try doing a multi-plane movement.

Ball Crunch with Flyes
This exercise incorporates two different movements to target the abs and the serratus. The crunch targets the abdominals, while the weighted fly targets the serratus.

Step-By-Step Instructions

1. With light to moderate weighted dumbbells, position yourself on a stability ball, like you would for a normal crunch but with your arms extended out to your side.
2. As you rise upward, you'll incorporate a chest fly movement in unison with the crunch.
3. You should extend as far upward and outward as you can while keeping your abs tight and isolated.
4. Lower your torso and arms back to the starting position and repeat to failure.

Tips & Techniques

• Don't over extend your back around the ball or the weights past parallel to your shoulders. Doing this allows your muscles to rest as you go past the maximal tension point of the movement.
• If you are unable to use weights, do the same movement with just your body weight and clap your hands at the top for full range of motion.

Isolated Crunch
This exercise is a great finisher because the short contractions isolate to the abdominals and really burn them out.

Step-By-Step Instructions

1. In the same position on the ball, drop the weight and rest your hands on your thighs.
2. Let your back rotate slightly backward on the ball and crunch forward keeping your hands low and your chin tucked to your chest.
3. Keep your abs flexed at all times and continue with short deliberate movements until you reach failure.

Tips & Techniques

• Try to engage your core in every lift you do. If you don't then you're reducing the amount of weight you can lift.
• People tend to arch their back when trying to lift heavy on bench press, but by doing this you're actually limiting your potential and increasing the risk of injury.

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