How to Fix A Dislocated Shoulder

December 31, 2009 by  
Filed under The Fitness Bug

If you were to ask me what the top 5 greatest pains that I have ever experienced are, then having a dislocated shoulder would rank very high on that list. For the past decade or so that I have been training, this is the injury that has set me back the most throughout my muscle building endeavors. Every time that I have managed to reach a mile stone, whether it is building for strength or size, this is the injury that has**************************************** W A I T B E F O R E Y O U G O ! CLICK THE CANCEL BUTTON RIGHT NOW TO STAY ON THE CURRENT PAGE. I HAVE SOMETHING VERY SPECIAL FOR YOU! ************************************ stopped me in my tracks EVERY single time.

Yes, I may sound pissed off. That’s because I am. The reason for that is because this injury initially happened to me once… just ONCE.


From being too quick for my own good during sprint training back as an athlete.  A technique I would use for a quick start would be to begin in a press up position, shoot up and off straight from the position into the sprint. I naturally became really fast after a while. Then one day I decided to up the ante and move SUPER fast. So that was,

1) Press up position

2) Shoulder up and out on take off

3) Then over and forward

And BAM! First time ever my shoulder falls out of its socket.

And since that day it has popped out numerous times and at very unexpected times. Times when my muscles were about to explode in size from all the hard work at the gym. Yes, I managed to strengthen my delts from working out and building muscle (Which helped a lot). But all it takes is for you body to be positioned the incorrect way in alignment with your shoulder for your shoulder to fall out its socket.

Many have suffered this same injury and some deal with it better than others. But for the first few years I couldn’t figure out how to put my shoulder straight back in when it came out. The problem with that is the longer your shoulder stays out of your socket, the more damage will be done once you do manage to get it back in (And the harder it will be to get it back in).

(What a b***h)

There were even times I had to go to the hospital for them to slip it back in. Inhaling morphine and all of that nonsense. If you are physically active in the gym or in sport then I will now show you just how to get your shoulder back in place and how to repair the damage.

The Fix

The moment that your shoulder comes out, it will give you a shock. You will most likely be scared, panic and probably think that your arm is about to fall right off. The bad thing about this is that in order for your shoulder to go back in, you will have to relax. How can you relax when you are panicking and in pain? You can’t, but you will have to learn how to.

What you need to do is twist your body around so that you are either sitting upright in a chair, or laying flat on your back. Once you do that, you must then lock your dislocated shoulder/ arm vertically by your side, as close as you can. Once you do that, like magic, your shoulder should pop right back in.

It really is that simple. The hardest part is getting into position and allowing yourself to relax.

The Aftermath

As long as you have managed to get your shoulder back in as quick as possible, you shouldn’t be in too much pain. However, your muscles will still be sore. Because of this you will probably have to take a week out from the gym. Yes, that is a real bummer. But you are better off repairing yourself than risking possible further injury.

The key point here is that you MUST get your shoulder back in place as quick as you can. The shorter the time it’s out, the shorter the injury time will be. The longer the time it’s out, the longer the injury time will be.

If you ever do face this injury then these are the rules to follow. As long as you do, then this injury will plague your life no more.

Have you dislocated your shoulder before?

See you in the comments.

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Short Effective Leg Workout

December 30, 2009 by  
Filed under The Fitness Bug

This a short routine that I have recently been doing. I call this the pain workout, because that’s exactly what it causes when you it.

Leg extension

  • 5 sets
  • 13-20 reps

1. Start with a light weight

2. Then keep on increasing the weight until failure in the last few sets.


  • 3 sets
  • 15 reps

Do full squats as opposed to squats to parallel. This is to engage the hamstrings more at the bottom of the movement and thus maximizing the results in the whole leg.

Walking Lunges

  • 3 sets
  • Unlimited steps

Your legs will be pretty beat up by this time, so I’d recommend to do this without weights.

One legged Machine Calf Raises

  • 4 sets
  • 18-20 Reps

This exercise is a favorite. All you have to do here is alternate each leg

This is a very simple leg workout, but so far it is proving effective. Give it a try and feel free to get back to me when done.

See you in the comments.

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6 Ways To Fight Off Your Raging Appetite

December 29, 2009 by  
Filed under The Fitness Bug, The Food Bug

I am notorious for eating almost anything and everything, but even I (A typical High Metabolism Guy) have to cut back on certain foods to achieve the things I want for my body. Here we will go over 6 ways that you can fight off temptation whenever hunger strikes.

Guarantee Success

When you start to get serious about getting into shape, you will start a new meal plan and the way to guarantee success with it is to set a goal that you know you can achieve.

Want to cut out the greasy fry up breakfast for good and have a flying start with your new meal plan? Then set an initial goal for a week. Once you complete that weekly goal, this will establish that you can be successful in taming that raging appetite. All you have to do now is repeat the same process over and over.

As the weeks pass you will start to notice that eating better food is making you feel better and that is what will urge you to continue for the long term.

Find Motivation

The 6 Pac diet is a prime example of why meal plans can fail. Every one wants a 6 Pac and most people will need to watch what they eat in order to achieve it…. which is fine. The problem is that building (and maintaining) a 6 Pac takes time and effort and if your meal plan’s purpose is to only help you build a 6 Pac, you probably won’t stick to it for very long.

What you need to do is find extra motivators. Find out the other benefits of your new meal plan. Factors such as overcoming heart burn, acne or maybe improving sleep quality. Finding that your meal plan is actually improving your quality of life can be a great motivator in sticking to it.

You cheated… so what!

I quite often tell you to break the rules every now and again, and you should. Yes, you are following a strict meal plan to achieve a goal. But this is life and whether you like it or not, you will cheat and binge on some really unhealthy foods on occasion. When you do, don’t think that all is doomed and you have failed. One meal cannot define your whole diet.

What you do here is play the numbers game.

1 cheat meal = Followed by 5 healthy meals and snacks.

That essentially means you are keeping to your meal plan at least 80 percent of the time.

Don’t skip breakfast

This is common knowledge for most of you, but you still need to emphasis this point when you are sticking to a meal plan. If you skip breakfast, that is 8 hours sleep without food plus another 2 hours on your trip to work. Your body will be running on strictly back up by this time and you will be craving for sugar and for something quick and convenient. Unfortunately, most of those foods will be the ones you should be trying to avoid. So eat a good breakfast.

Time to clean up

Empty your cupboards and clean out your fridge. And I don’t mean ‘leave some foods behind’ either. Have a huge clean out. Restock your fridge and cupboards with good foods.

  • Fruit
  • Vegetables
  • Canned Tuna
  • Nuts
  • Almonds
  • Chicken
  • Salmon
  • Cinnamon

Or any of the foods I’ve covered in Killer foods for fitness

Do the same at work too. This will prevent that raging appetite of yours from wanting to break the rules. You are and become whom you surround yourself with and that rule applies to food to.

Know how to spot hunger

I fall victim to this daily, quite simply because I am a human dustbin. The scenario here is that you will eat a good meal, yet you still crave for something to eat an hour or so after. The easy thing to go for is cookies or convenient snacks, which are usually bad for you. If you really are hungry then eat again, but proper food. The best way to overcome this is to make sure you that have cleaned out your cupboards and fridge. By doing that you will change your environment, and you will then become a product of that.

If you really don’t want to cheat meal your way through your workouts then be sure to follow these steps. Then you really will be on your way to meal plan success.

See you in the comments.

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The Future of Fitness Is FUN

December 28, 2009 by  
Filed under The Fitness Bug

And innovation.

Since starting I began to find that many of you like to be introduced to new ways of building muscle, for specific muscle groups only, with the most popular being,

How To Build Killer Shoulders?
The Art of Building a Bigger Butt
Effective 6pac building techniques
Plateau Busters – The Chest Workout Routine

I also know you love being introduced to unique bodyweight exercises too. In fact, there is actually a product that’s lets you utilize both aspects of the above.

The ViPR aka Whole Body Workout Tool

(Innovative new fitness equipment that incorporates the utility of the barbell, dumbbell, Kettle bells, stability ball, medicine ball, balance device and speed ladder)

The good thing about this kind of product is that it puts what I continuously preach about here on into practice.

‘To prioritize whole body workouts!’

That is how you ‘properly’ build all of the muscles of your body.

This is not necessarily ‘fun’, but it is an interesting an exciting way to build muscle and maintain fitness.

Build Muscle with Video Games

We all know about the glory of Wii-fit and I have previously talked about mixing video games and fitness back in Guitar Hero for fitness. And the reason to do both is to have fun while getting into shape at the same time.

It’s all about the enjoyment rather than treating exercise as a chore. You don’t have sex just to make babies right? (Most don’t plan babies at all actually) You do it for enjoyment too… right?

Most will answer yes to that, and if so, then start treating your workouts the same way. Personally, I like to go a ‘good’ gym at least twice a week. But I don’t treat this as ‘time to workout’. Instead i treat this as entertainment/ social time. Just like hitting the club/ bar/ restaurant or playing on the Playstation 3. Whether it’s Guitar Hero, Wii-fit, simulation bikes or special dance classes, take action and do more of those things. You’ll start building great functional strength without even noticing it because you’ll be too busy having fun.

TRX Suspension, Kettle-bells and others

These are the products that you may want to include in your workouts. Not only are these kinds of products great to use, they also bring something new to your workouts and muscles.


TRX suspension training involves using a set of nylon straps that are positioned to create resistance using your own body weight and gravity. This form of  training has been used by professional gymnasts for years, but now you can use it too, all from the comfort of your own home as well.


The Kettle bell has been around for years, but it is still great as it does 2 things.

1) Conditions your whole body
2) With a very simple plan

Mixing these products into your workouts (which may currently only consist of machine weights and free weights) will also make your workouts more interesting as you’ll be learning and trying something new. And ‘NEW’ is always good, no matter what it is.

If you aren’t already doing some of the things mentioned above, then it’s likely that you will be very soon


Recent trends show that activity in the gym is moving away from just ‘hardcore’ bodybuilding and machine work. Today fitness in general is becoming more about attitude towards whole body wellness with products such as the ViPR. (Mentioned above)

I don’t see too much wrong with this, as we are always on the search to find new and unique ways to build muscle and keep fit. Besides, that statement right there is the mantra of this site.

What ever happens in the future, we will always find new ways to build muscle, will getting more virtually interactive with our workouts, but most importantly will be having fun while doing it all. What you read here is just a start for things to come.

Bodybuilding and fitness is good!

See you in the comments.

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Intense and Effective Forearm Workout

December 24, 2009 by  
Filed under The Fitness Bug

I always have and always will be a fan of forearm workouts. quite simply because they are the hardest area to build muscle on my body. In fact, most people will struggle building there forearm muscles, which lead me to share 8 ways to build forearms. But before all of that there was a forearm workout that I would do quite often to ante up in my workouts to build my forearms. (Which I’ve recently started to perform again too).

I like to call this the Army workout.


Because it feels like you are training to be in the army when you perform it

Reverse Cable Curls

Sets: 3
Reps: 8-12 (Increase the weight after each set)
Rest: 3 minute rest between each set

Wrist Rollers

Sets: 3
Reps: 8-12 (Increase the weight after each set)
Rest: 3 minute rest between each set

Seated One Arm Dumbbell Palms Up Wrist Curls

Sets: 3

Reps: 8-12 (Increase the weight after each set)

Rest: 3 minute rest between each set

You’ll look at this and think ‘ This is nothing new’. Which is mostly true. But the challenge comes when you increase the weights after each set. When you do you will feel pain and see results because of it.

As usual, it’s all about finding unique ways to build muscle, which often means finding small tweaks in common exercises and trying different unique exercises for functional strength. Consider this workout a tweak to the norm.

See you in the comments

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Weightlifting Workouts – The Killer Strength Routine

December 23, 2009 by  
Filed under The Fitness Bug

This is a weightlifting routine that can drastically improve your strength gains. It’s a routine that I tried a few years back, but it’s one that I never did forget about because of the results that it gave. You will need to be dedicated for this one though, as it will last for 14 weeks, and before you start it, you will need to first find out what you want for your one rep maximum (ORM) for bench press, squat and deadlift.


The Squat Workout


Week 1: 60% of ORM for 3 sets of 8 reps
Week 2: 65% of ORM for 3 sets of 6 reps
Week 3: 70% of ORM for 3 sets of 5 reps
Week 4: 75% of ORM for 3 sets of 4 reps
Week 5: 80% of ORM for 3 sets of 3 reps
Week 6: 85% of ORM for 2 sets of 2 reps
Week 7: 90% of ORM for 1 set of 1 rep

Shrugs- 4 sets 10 reps
Leg Press – 4 sets 10, 8, 6, 6 reps
Hack Squats – 3 sets 6 reps
Leg Extension – 3 sets 10 reps
Leg Curl – 3 sets 10 reps

Deadlift Workout

Squats – (light) 12 reps, 10 reps, 8 reps (pyramid up with weight)


Week 1: 60% of ORM for 3 sets of 8 reps
Week 2: 65% of ORM for 3 sets of 6 reps
Week 3: 70% of ORM for 3 sets of 5 reps
Week 4: 75% of ORM for 3 sets of 4 reps
Week 5: 80% of ORM for 3 sets of 3 reps
Week 6: 85% of ORM for 2 sets of 2 reps
Week 7: 90% of ORM for 1 set of 1 rep

Shrugs – 4 sets 10 reps
Bent Over Rows- 4 sets 10, 8, 6, 6 reps
Seated Rows – 3 sets 8 reps
Lat Pulldowns – 3 sets 8 reps
One Arm Dumbbell Rows – 3 sets 8 reps

Bench workout #1 (Heavy chest)

Bench Press

Week 1: 60% of ORM for 3 sets of 8 reps
Week 2: 65% of ORM for 3 sets of 6 reps
Week 3: 70% of ORM for 3 sets of 5 reps
Week 4: 75% of ORM for 3 sets of 4 reps
Week 5: 80% of ORM for 3 sets of 3 reps
Week 6: 85% of ORM for 2 sets of 2 reps
Week 7: 90% of ORM for 1 set of 1 rep

Tricep Row Push Downs- 4 sets 10 reps
Incline Bench Press – 4 sets 10, 8, 6, 6 reps
Dips- 3 sets 8 reps
Dumbbell Shoulder Press – 3 sets 8 reps
Triceps Extension – 3 sets 8 reps

Bench workout #2 (Light Chest)

Bench Press – 3 Sets 10 Reps
Incline bench Press – 3 sets 10 reps
Barbell Shoulder Press – 3 sets 8 reps
Side Lateral Raises- 3 sets 8 reps
Skull Crushers -4  sets 8 reps
Tricep PushDowns- 4 sets 8 reps

WEEKS 8-14

The only difference you’ll find in the remaining 7 weeks of the routine is the percentages on your three major lifts. All other exercises, sets, and reps will remain the same.

Here is the second half percentages:

Week 1: 70% of ORM for 3 sets of 8 reps
Week 2: 75% of ORM for 3 sets of 6 reps
Week 3: 80% of ORM for 3 sets of 5 reps
Week 4: 85% of ORM for 3 sets of 4 reps
Week 5: 90% of ORM for 3 sets of 3 reps
Week 6: 95% of ORM for 2 sets of 2 reps
Week 7: 100% of ORM for 1 set of 1 rep

The Days You Should Workout

Sunday – Squat day.
Tuesday – Bench #1 (heavy) day.
Thursday – Deadlift day.
Friday – Bench #2 (light) day.

Before starting this routine you will need to condition your muscles for 3-4 weeks prior to this routine. To do this, train on the days listed above, and only do four exercises from each workout. The major lifts must be included in the four selected exercises.

You can choose what exercises you wish, however, I recommend doing exercises that work as many muscle groups as possible. Instead of choosing an exercise that works the chest only (on chest day) choose exercises that work your chest, shoulders and triceps.

Once you have started the 14 week weight lifting routine, you need to pyramid up in weight with every exercise except your major lifts once you reach the specified percentage. Although the first few weeks will feel like a breeze, you will need to resist temptation from wanting to increase the weight. Follow this routine exact and 14 weeks later you will see a difference.

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10 Ways To Improve In your Weightlifting Workouts

December 22, 2009 by  
Filed under The Fitness Bug

If you are working out and going to the gym to keep fit, then you will always want to make sure you are progessing, even if only slightly. Here I’ll share with you 10 simple ways in which you can improve what you do every day of the week.

Turn the Bass Up

Listen to up-tempo music before your workout. This can raise your heart rate, pump you up for an intense weightlifting workout, and temporarily boost your muscle power by 10 percent.

Take it Easy

Performing light weight exercises at the end of your heavy strength workout will cause your body to pump out more ‘fat-burning’ and ‘muscle-building’ hormones. Do 20 reps with 50 percent of your 1-rep max.

Guzzle Glucose

In stressful situations, glucose-rich drinks will improve your mood and mental performance.

Eat Chocolate

This will help keep your mid sharp and focused. Milk chocolate has been shown to boost verbal and visual memory, impulse control, and reaction time.

Enter Competitions

Finding another reason to workout other than just to build muscle will make  you want to stick to it for the long term. Enter weightlifting competitions or marathons. Not only will it be fun and something to look forward to, it will help you keep to your goals as you will set time frames to be in shape for those events.

Start Cheating

break the rules and get those cheat meals in. go for a greasy kebab. doing so will make it easier to stick to a healthy diet.

Have Fun While Cheating

When you get in front of the TV, enjoy a football or basketball game with a bison or ostrich burger. These are lean meats and they are packed with muscle-building nutrients and they happen to be much tastier than normal ground beef.

Go For a Run

Do you have a sh*t load of pent up negative energy? the take a 30 second sprint down the road. This can reduce tension, anger, and confusion for approximately 75 minutes.

Eat Produce

Doing so will make you feel as if you are using less effort while exercising from being on an antioxidant-rich diet than when on a diet low in the disease-fighting chemicals.

Wake Up Early

Sleeping late on weekends will leave you feeling more tired on Monday. Get up early.

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The Secret Chest Workout

December 18, 2009 by  
Filed under The Fitness Bug

Yes… you read correctly. The secret chest workout!

Well it’s not really a secret, it’s just something you might not have considered doing in the gym… until now. The secret is something that I’ve have mentioned to you before. This is,

The key to alternating exercises

In a recent article, I talked about ways to build your smaller muscle groups and ways to hit your stabilizer muscles specifcally. One of the ways to do this is to isolate your muscles with certain exercises during your weightlifting workouts and the below routine is complimentary to that.

Workout #1 – Barbell Day

  • Flat barbell press
  • Incline barbell press
  • Hammer Strength Bench Press machine
  • Dips with attached weights
  • Barbell pullovers

Workout #2 – Dumbbell Day

  • Incline dumbbell press
  • Flat dumbbell press
  • Incline dumbbell flyes
  • Dumbbell pullovers
  • Cable crossovers

Both of these routines will target your chest muscles, and by doing this type of workout using this method, you’ll be able to isolate certain muscle fibers and stabilizer muscles. Here’s what will happen.

Workout 1 – You’ll be recruiting your secondary muscle groups.

Workout 2 – You’ll be hitting different angles of your chest as well as recruiting your stabilizer muscles.

Your fast twitch muscle fibers will be hit by performing low reps and your slow twitch muscles will be hit by performing high reps. To add to this, your stabilizer muscles will be isolated on movements requiring dumbbells, which require extra balance when you lift. Remember that the weight is pulled by gravity differently on dumbbells than it is for barbells.

The last thing I’ll add to this, is to alternate both of those days every now and again. That way you will be filling in any small gaps and making sure you hit EVERY muscle groups there is to hit.

Have you tried a workout routine like this before?

Did you know about this secret?

Do you have anything to add to the above?

Let me know in the comments.

Bugs out!

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Hard Gainer Weightlifting Workout Routine

December 17, 2009 by  
Filed under The Fitness Bug

I did promise you all a hard gainer workout routine, and here it is. After reading the previous post you would have begun to understand that less is sometimes more when building muscle as a hard gainer, and this weightlifting routine is a testament to that.


Squat  2 x 8 reps
Bench Press  2 x 8 reps
Weighted Chins  2 x 6 reps


Deadlift  2 x 8 reps
One arm dumbbell press  2 x 8 reps (each arm)
E-Z bar curls  2 x 12 reps
Calf raise  2 x 15 reps

This routine may not look like a lot and after looking at it you might just be tempted to hit the ‘X’ button on the top browser. But if you open up your mind slightly and give this workout a try with the intensity that I have described, you will see some amazing things happen with your body.

The approach

The best way to approach this weightlifting workout routine is by starting with a weight that you can easily handle. Then what you do is increase the weight by 2% every single workout. If you find that things get a bit tough after the first few workouts, then stick to the weight that you can manage. To be honest though, the first few weeks should be easy. The real challenge begins when you get to weeks 3 and 4. The only advice that I have for you at this point is to up the ante, keep working out like a barbarian and be ready!

It’s all down to you on how far you can take this workout… the sky really is the limit. Just be sure to get organized and track your progress.

See you in the comments.

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The Lazy Boy Workout

December 15, 2009 by  
Filed under The Fitness Bug

Although I frequently encourage you to be super dedicated, super disciplined and a Conan barbarian, there will be days when you just won’t feel like hitting the gym with that much intensity and enthusiasm. If you don’t get days like that then you probably really are a robot and certainly not human, or maybe you just don’t have a life (saddo).

Because of this, you will need to find a solution to maintain your newly chiseled body and there’s no better place to find that than within the comforts of your own home.

Introducing the Lazy Boy Workout

Now… before you get all excited and think that you will have it easy, just from seeing the word ‘lazy’, think again! You might have the privilege of performing these exercises right after watching a football game or a great movie all from the comfort of your couch, but do not be mistaken. These exercises will challenge you like most others and you may rightfully add these to your list of unique bodyweight exercises.


The sofa dips are the next best thing to do when you don’t have access to a dip bar stand. And if you are right by your sofa, then you can swing right into action and perform them.

  • Begin by positioning yourself on the floor with your back to the sofa
  • Then put your hands on the edge of the sofa so that your elbows are bent.
  • When you are in a comfortable position, straighten your elbows and raise your body off of the ground so that you are ready to start the triceps dips.
  • Perform these dips by lowering your butt to the ground.
  • When your arms form a 90-degree angle, you should then push yourself back into position. (That’s the work right there!)
  • 3 sets
  • 15 reps

Then increase to a higher amount of reps as you become stronger.


There is nothing too trivial about doing sofa squats. You will perform them the same way that you do with floor squats.

  • Stand on your couch or put the cushions on the floor and stand on them.
  • When you are on the cushions, squat down as low as possible and then raise yourself back up.
  • 2 sets
  • 12 reps.

Increase as you become stronger

The challenge

The real challenge and benefit with the sofa squat is that your legs won’t be as stabilized compared to performing floor squats. Because of this, your legs will have to work that little bit extra, and when they do, your muscles will contract much quicker and that is what will give you extra strength gains in your legs.

Leg raises

This is one the exercises that I perform well with at the gym and if this is one of your favourite exercises, you’ll be happy to know you can perform it while relaxing on your sofa. Here’s how.

  • Sit so you are on the edge of the couch and your feet are on the ground.
  • Lean back so that your body is off-centered. This will increase the difficulty of the leg raises.
  • Once you are in position, raise your legs as high off of the ground as possible.
  • When you have raised your legs as high as possible, lower them back into position
  • Repeat.

The challenge here is that you won’t have the extra support of the weights machine, so expect some hardship with this exercise.

2 sets of 8 reps and increase with strength.


This exercise is simple. Raise up, then raise back down. But how you do the exercise is what will determine how hard your abs will be worked. The sofa sit up is a challenging way to build some rock hard abs, and again… all from the comfort of your sofa.

  • Sit on the arm of the sofa while facing towards the middle.
  • With your arms behind your head or crossed over your chest, lean back until you are as low as you can go.
  • Raise yourself back up and repeat.

Just make sure that you don’t raise your self too low, or you might just fall off of your sofa. In any case, be sure to film yourself while doing this exercise. You could just be the next 5-minute celebrity if you do have a funny fall. 😉


You all know how to do a push up, but with this sofa exercise you can effectively work your upper and lower chest muscles. Here’s how.

Upper chest

  • Put your feet up on the sofa while placing your hands on the floor.
  • Then perform normal push-ups.

This will allow you to work your upper chest area in the same fashion as the incline bench.

3 sets of 10 reps and increase with strength.

Lower chest

Place your hands on the sofa with your toes on the ground and perform a normal push up. These push-ups will allow you to work both the lower and outer chest areas.

3 sets of 8 reps and increase with strength.

These are all great lazy boy exercises and as time goes on, I will definitely share more of these with you. After all, we will all be a lazy boy (or girl) at some stage during our weightlifting routines.

What unique exercises do you perform at home?

Leave your thoughts, ideas or recommendations in the comments.

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