THE BOOK CRUSHER This is a great fun isometric strength exercise that will help you improve your mind-muscle connection with your pecs and to generate force from your pecs instead of your shoulders, great for strong folk, and especially great for those who can’t yet do a good push up. TO DO IT WELL: get as many books as you can handle and squeeze the books as hard as you bloody can for 20 seconds. The more you put into it, the better the effect.
HANDSTAND PUSH UP PROGRESSIONS — Specifically to work the shoulders and improve your handstand strength. To do it well: don’t confuse it with a normal press-up, concentrate on getting the torso more vertical on the way down. Don’t get greedy too early, pick the progression that let’s you get 6-10 reps wit your head going all the way down to the floor.
THE L-SIT PIVOT — This is a great 2-in-1 exercise thingy that’s not only good for shoulder health, but also hits a lot of muscle, from triceps to the upper back, the chest, low abs and hip flexors. TO DO IT WELL: Transition very slowly between positions and focus on straightening your legs as hard as you can in the L-Sit position.
A BIT OF ABS -- This is a classic crunch-like manoeuvre to develop abdominal strength. To do it well: practice getting really bloody good at relaxing and then contracting the abs at the bottom of the move — the key to really developing the abs...learn to use them!
HANDSTAND ROCKS: To develop shoulders, straight-arm strength and skill in handstand position. To do it well: very carefully found the position you can get too with your torso as vertical as possible, then start very carefully with the leans.
THE DECLINE PUSH UP: This amazing drill make you better at all push-ups, L-sits, furniture arranging and life in general. Pressing on a decline will let you take some of the demand from the shoulders out of the push up and concentrate on the triceps and lower chest. Starting with the knees on the floor makes it easy to control the difficulty level while getting used to using full or exaggerated range of motion. TO DO IT WELL: Make sure fully understand it and get the exact right difficulty level so you can do 8 rhythmic reps with perfect form.
BODY-ROW / ALTERNATE -- Ideally you’ll have something at home to do some pulling work with: a set of bars, a suspension system or a heavy resistance band. If you haven’t, don’t worry we can work with The Back Support or the doorway Facepull to hit the upper back instead. To do it well: Make sure you can feel the upper back muscles working and the shoulder blades squeezing all the way back, whichever one if these exercises you’re on!