101 ideas for exercises

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Ideas for Exercises

Exercises for Men Build muscle, burn fat, and transform your body.
53. Eccentric Chin Pull Ups
Chin ups palms facing you and pull ups palms facing away can be pretty tough. If you cant do them just yet, dont fret. Get started by jumping up to a bar and slowly lowering yourself back down the ground.

56. Feet Elevated Inverted Row
Should the regular inverted row become too easy, you can make it more difficult by elevating your feet on something such as a chair. Remember to keep your body in a straight line.

11. Reverse Lunge
Rather than stepping forward, try taking a long stride backwards to place added emphasis on the hips.

75. Assisted One Arm Push Up
Get into a standard push up position, but place one arm on a stable, raised surface. Relying on the arm on the ground as much as possible, lower yourself down to the ground and push back up. This is a great way of training for the one arm push up.

66. Spiderman Push Up
The spiderman push up is a variation that targets your core. To give it a go, assume the standard push up position. As you lower your body toward the floor, lift one foot off the floor and try to touch your knee to your elbow. Reverse the movement, and do the same on the opposite side.

84. Planche
If youve been practising your frog stands and progressions for long enough, the day may finally arrive when you can fully extend your legs out behind you with nothing but your hands in contact with the ground. This is a full planche, and is seriously impressive. Still too easy? Try fingertip push up planches as in the video above, you maniac.

25. Russian Leg Curl
Find something stable to hook your heels under such as a bed and kneel on something soft such as a pillow or towel. Keeping your body upright and glutes tight, lower your body towards the floor. As you near the floor, catch yourself in a push up position and try to use your hamstrings as much as possible to spring back up to the starting position.

68. Feet Elevated Push Up
By elevating your feet you place greater emphasis on the musculature of the upper chest, and use a greater percentage of your bodyweight to make this more difficult than a regular push up.

64. Bench Dip
Sit on the floor with a step or a bench behind you. Keeping your legs straight and heels on the ground, hold on to the edge of the elevated surface and press yourself up. Slowly lower yourself down by bending your elbows 90 degrees.

1. Calf Raise
From a standing position, slowly rise up on to the toes, keeping the knees straight and heels off the floor. Hold briefly, then come back down. You can also try standing on a step for a greater range of motion, or quickly bouncing up and down for more reps.



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