Stretches for shoulders, trapeziums and rotors (they are good for the chest as well)
There are 2 exercises for this one. For both try to imitate the pictures, for each extremity and, of course, pay attention to the following details:
- Hold each position for 10 seconds, only once, for each extremity.
- For the first exercise, which is designed for the front and back of your shoulder, try to spear-shape the tip of the hand of the arm that is stretched, since this maximizes the exercise. Do not rotate your torso when performing the movement.
- For the second exercise, which is designed for the inside part of the shoulder, the hand that is resting on the wall causes all the arm to work as a pivot while tilting the body down and outwards (in the opposite sense of the direction of that arm). It is important that the hand is spear-shaped and is supported on the wall only on the inner side of the hand, like trying the arm to be twisted.
- For the third exercise, which is designed for the trapeziums and the rotors, have the fingers spear-shaped also and do not bend at all the hand that is behind the back, while pulling forward the elbow with your other hand. Do not twist your trunk.
- For the fourth exercise, which is designed exclusively for the trapeze, interlace your fingers for behind your back while making the shoulders forward and downwards without moving your neck, you can raise the head up if you want.
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| Exercise 1. For the front and rear part. |
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| Exercise 2. For the inner part. |
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| Exercise 3. For the shoulder and rotors. |
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| Exercise 4. For trapeziums |
Chest stretching
This stretching is a little bit like the one for the shoulder for the inside, guide yourself with the pictures paying attention to the following details:
- Here you place the whole palm, or at least the most of the fingers of the hand that is facing the wall and do not lower your body, but lean it forward instead, using as pivot and lever the arm in question.
- There’s no need for the arm to be fully stretched.
- Hold each position for 10 seconds for each arm, once only.
- Stretch as much as possible, without compromising the tendons or the excessive burning of the body.
Triceps stretching
Try to imitate the photography with attention to the following details:
- The arm that goes behind the head is all bent.
- You should try to pull the arm that goes behind the head towards the other arm holding it a little below the elbow.
- Hold for 10 seconds, once for each side.
Chest / pecs / pectorals training
9th Pectoral (chest). Push-ups circuit
In fact, in this particular routine, it also works partially on the shoulder and triceps. Try to imitate the pictures and video with attention to the following details, be particularly careful with this exercise because it is one of the most important ones of the whole routine. You must perform these 5 exercises (9.1 to 9.5) described below in the form shown in the video, in a row (in circuit), you will repeat 3 times the circuit, resting from 30 to 90 seconds between sets; at the end of the exercise and between sets you should repeat the stretching of the shoulders, chest and triceps. In the first series you will seek to perform 8 to 10 repetitions per exercise, in the second series 6 to 8 and in the third series 3 to 6. It is important that you push your limits and that you remain very strict to follow the instructions, the link for the video is at the end of these ones.
9.1 Push – ups for the upper side of pectorals with triceps
Imitate the photography with attention to the following details:
- For this exercise you need to rest your feet or knees on a surface about 45 centimetres (1 foot and 6 inches) from the ground.
- If you support your knees the exercise will be easier.
- Do not shrink, you must keep the body as straight as possible, you are especially more prone to shrink when you are on your knees.
- Place your hands as shown in the picture and feel that your arms are comfortable, it is important that even if the exercise is hard for you, do not open the elbows in any part of the journey, rather try to close them, you can get injured, keep the alignment.
- The arms put them at the distance shown in the picture, as far forward as possible, just before compromising much the comfort of your shoulders, that is, your tendons and ligaments.
- Go as low as you can, just before you start to involve much other parts of your body that are not your arms in the exercise. Usually this is achieved just a little after your forearm is in square (90 degrees) with your arm.
- Go up until your arm is fully stretched; be careful of not making a movement either too fast or too rough when reaching this position because it can hurt your elbow. Try to keep this position for 1 to 2 seconds to maximize its effectiveness.
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| Pectorals for the upper part with triceps |
9.2 Push – ups for upper – central pectorals
Imitate the photography with attention to the following details:
⦁ For this exercise you need to rest your feet or knees on a surface about 45 centimeters (1 foot and 6 inches) from the ground.
⦁ If you support your knees the exercise will be easier.
⦁ Do not shrink, you must keep the body as straight as possible, you are especially more prone to shrink when you are on your knees.
⦁ Place your hands as shown in the photograph, preferably, if you are capable, rely only on the tip of your fingers, if you are not capable then support the entire palm of the hand.
⦁ The arms should be as straight as you can, always that they are within your comfort zone.
⦁ It is very important for you to move your elbows forward, as if to show the armpit without removing hands from the floor.
⦁ Make the arms as far forward as possible as long as your shoulders are comfortable and without compromising your ligaments.
⦁ Go down as low as you can, just before you start involving much other parts of your body that are not your arms in the exercise, usually this is achieved just a little after your forearm is in square (90 degrees) with your arm.
⦁ Lower slowly to improve its effectiveness and to avoid injuring your shoulder.
⦁ Go up until your arm is semi stretched.
9.3 Push - ups for the upper part of pectorals
Imitate the picture, paying attention to the next details:
⦁ For this exercise you need to support the feet or the knees over a surface approximately at 45 centimeters (1 foot and 6 inches) from the ground.
⦁ If you support your knees the exercise will be easier.
⦁ Do not shrink, you must keep the body as stretched as possible, mostly you are more prone to shrink when kneeled.
⦁ Place your hands as shown in the picture, preferably if you can support the fists, if you can’t handle it support all the hand palm.
⦁ The arms should be placed in a way that the angle in between your forearm and your arm are a little bit over 90 degrees (a little more opened than at squad).
⦁ It is very important that you push your elbows forward, as if you wish to show the armpit without removing your hands from the ground.
⦁ Push your arms as forward as you can always that your shoulders are comfortable and not joint compromised.
⦁ Go as low as you can, just before you start to involve much other parts of your body that are not your arms in this exercise, usually this is reached just a little bit after your forearm is in squad (90 degrees) with your arm.
⦁ Go down slowly to improve the exercise effectiveness and to avoid injuring your shoulder.
⦁ Go up until your arm is semi-stretched.
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| Fist supported |
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| Hand palm supported |
9.4 Push-ups for middle part pectorals with triceps
Everything is practically the same as the exercise for the upper part. The difference is that you should make it over a flat surface instead of over a high surface.
9.5 Push-ups for the middle part of the central pectorals.
Everything is practically the same as the exercise for the upper part. The difference is that you should make it over a flat surface instead of over a high surface.
NOTICE THAT THIS VIDEO SHOWS EXACTLY HOW YOU SHOULD DO THE SEQUENCE OF EXERCISES ABOVE MENTIONED. THE LINK FOR IT IS: Push-ups super home made routine
AFTER FINISHING ALL THE SERIES OF THIS EXERCISE YOU SHOULD REPEAT ALL THE STRETCHS FOR PECTORALS, SHOULDERS AND TRICEPS.
10th Unilateral dips
As a matter of fact, in this exercise it is also worked out partially the shoulder and the triceps.
Imitate the picture paying attention to the following details:
⦁ Put yourself in kneels beside a chair or an equivalent surface: At one hand quarter of distance and at one hand quarter backwards as well.
⦁ Put the hand palm on the chair.
⦁ Preferably if you put the other hand in another surface of similar size, the distance it’s not so important, since this will be only the pivot, meaning that no strength or effort should come out of this extremity.
⦁ Bend the body forward when going down, only the necessary for keeping tension in the muscles and to force the work of the arm that is supported over the table.
⦁ Go down slowly as much as the trajectory and locomotion of the exercise allows it, once down at the bottom you should feel also the work on the frontal part of your shoulder and in your trapezium as well.
⦁ It is important that you go down slowly in order to avoid injuries in your shoulder.
⦁ Go up again keeping the trajectory and locomotion of the exercise until your arm is completely extended, as much as you can feel the tension in your triceps. Hold this position for one second before going down again for the next repetition.
⦁ Beware when reaching the highest part of the exercise because if you execute the movement very boldly you may injure your elbow.
⦁ Perform from 6 to 12 repetitions as you can resist, change of arm. This is one series. Perform 4 with each arm.
⦁ If you have the choice of performing the exercise with both hands in a handrail or in gymnastic parallels as shown in the video, you can do so, it’s also valid.
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| Starting position |
WATCH THIS VIDEO WHICH SHOWS EXACTLY HOW YOU SHOULD DO THE EXERCISES MENTIONED BEFORE:
RIGHT AFTER FINISHING ALL THIS EXERCISE’S SERIES YOU SHOULD REPEAT THE STRETCHS FOR PECTORALS, SHOULDERS AND TRICEPS.
Triceps / arms training
(Some of the chest routine also involved the triceps)
11th Triceps dips.
If you have the posibility, you should perform this exercise as well. This exercise is strictly for the triceps, but you can work out your shoulder and your trapezium in an indirect way as well. Imitate the picture paying attention to the following details:
⦁ For this exercise you need a stool or any surface at the height of a chair, approximately.
⦁ All the exercise requires you have the elbows closed and sticked to your body, focus on that, it’s key.
⦁ When going down do it just until you stuck, according to your flexibility, usually this is until your buttocks barely touch the ground.
⦁ When going up, do it strictly, do not involve other muscular groups other than those of your arms, do it until your arms are fully extended, so you can intensify the work in the triceps, be careful when reaching the hyper extension of the arm because you can injure your elbows. Keep this position for 1 second.
⦁ If you wish to increase the intensity of the exercise you can elevate your feet onto other surface, similar to the height of the stool, do not hyper extend your legs, keep always a slightly bend in them to avoid injuring your knees.
⦁ Perform 3 sets of 6 to 15 repetitions per each one, according to your resistance.
⦁ After you finish the exercise, repeat the stretch for triceps.
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| Triceps dips |
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